Keto French Fries, also known as Rutabaga Fries or Turnip Fries, are the best keto substitute for French fries on a keto diet.
They are delicious gluten-free baked fries alternative to potatoes, slightly softer but with only 6 grams of net carbs per serving, or 5 times fewer carbs than regular French fries.
No, you can’t eat regular French fries from your favorite fast food or grocery store. French fries are made from potatoes, a high-carb vegetable that will convert into sugar in your bloodstream, keeping you out of ketosis.
But luckily, you can make Keto French fries using rutabaga or turnip, lower-carb vegetables.
Rutabagas have many names. In many Commonwealth countries, like here in New Zealand, we call them swedes. It refers to the same vegetables with the same nutritional values as rutabagas.
However, there’s also another keto-friendly vegetable similar to rutabagas called turnip. Let’s see how they differ and which one is the best to make keto fries.
It’s very easy to make keto French fries with only 4 ingredients. There are two keto-friendly vegetables that make delicious keto-friendly alternatives to French fries: Rutabaga or Turnip.
Both work the same and basically bake at the same speed. Feel free to use the vegetable you found in your local store.
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All you need to make rutabaga fries are:
First, peel the thick outer skin of your rutabaga using a veggie peeler. Next, trim both ends and cut the vegetable into 1/4 inch slices. You should have circular slices of vegetable.
Finally, place the circle on a chopping board and slice 1/4 inches matchsticks. Set aside in a bowl.
In another bowl, combine the coating ingredients: oil, salt, garlic powder, and paprika.
Pour the coating onto the fries, and toss to cover each matchstick evenly.
You have two options to bake keto fries made rutabagas or turnip.
Cover a large baking sheet with parchment paper and arrange the fries on the rack, leaving some space between each fry to make sure they don’t overlap.
Bake in preheated oven at 400F (220C) for 30 minutes. Then, switch the oven to broil mode and keep baking for 5-10 minutes until the fries are soft in the center and slightly crispy on top.
Add an extra pinch of garlic salt or regular salt and pepper just before serving, if desired.
Air frying keto fries is great but time-consuming. Indeed, all the fries won’t fit in the basket, so you will have to work in batches.
Since these keto fries with rutabagas soften really fast, you will have a batch ready in 30 minutes.
But then have to wait another 30 minutes to get the next batch which is not convenient if you want to serve a large portion.
For the air fryer method, lay the fries in an air fryer basket, make sure the fries don’t touch each other, and air fry at 400F (220c) for 30 minutes.
These keto fries are a great side dish to keto lettuce burgers, grilled meat, or as a quick fries craving fix!
The best sauce to dip your keto fries are:
You can deep fry rutabaga fries for 6-8 minutes. However, rutabagas fries become very oily if deep-fried, so it’s not my favorite method.
These keto fries soften very quickly, after 10 to 20 minutes. You can store them in the fridge in an airtight container and rewarm in a hot oven at 400 F (200C) for 10 minutes and then broil them for a few minutes to bring back some texture.
Keto fries with turnip have a mild flavor, but rutabagas fries are a bit sweet. These keto fries are softer than potato fries because they don’t contain starch and, therefore, carbs that will raise your blood sugar level.
They are from the same family of root vegetables with pretty similar nutritional properties.
Swedes or rutabagas are bigger than turnips with thicker skin and with a yellowish skin and sweeter flavor. Turnips are smaller, with smoother skin and whiter flesh, and a lighter flavor.
100 grams of rutabaga contain:
In the kitchen, turnip and rutabagas are interchangeable. It means that you will achieve the same delicious keto fries using one or the other vegetable.
From a net carbs point of view, turnip contains 2.5 grams less net carbs per 100 grams than rutabagas, so if you can find turnip in store, it saves you a few net carbs per serving!
The flavor of turnip fries is also less sweet than rutabaga fries.
If you miss a side to your keto burger, you can replace French fries with other keto-friendly Fries recipe like:
Have you made these keto French fries? Share a comment or review below, and connect with other Sweetashoney members on a keto journey like you to find support and help.
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