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Low carb french fries I love you !!!

Oven baked Low Carb French Fries with swedes

This cold and wet winter just makes me hungry and all day I dream about food. Tonight all I dream about is a giant bowl of hot and crispy French Fries. Not the thin one from the fast food shop but the thick fries that they serve at the restaurant with a lovely piece of steak.

But the thing is, potatoes or sweet potatoes are not my best friends when it comes to dinner. Both tends to contains too much carbs – mainly starchy carbs the one that spike my blood sugar level. They are usually an OK options when I make a soup as it is a small amount blended into lots of low carbs veggie but not eaten alone in a large quantity. But I have to be completely honest with you, after few attempts in the kitchen making low carbs French Fries only few options cames out  very well. Making crispy and healthy Fries is a real challenge.

Oven baked Low Carb French Fries with swedes

Low carb french fries using swedes

After trying most of the low carbs veggies from the shop this is what I learnt. Zucchini is not a good choose, it came out soft and soggy. Carrots and parsnip taste very good but lost their crispiness very quickly. Turnip and pasley root are very great but I found difficult to find parsley root in my everyday store.  And then, tonight, I found the magic vegetables to make the best low carb french fries: Swedes (also called Rutabaga in French). This is how it looks like a white and purple vegetable that looks very similar to turnip. Well, if you do not very well differentiate both it is ok as they both goes well for low carb french fries.

Oven baked Low Carb French Fries with swedes

Low carb french fries: 6 vegetables options

Below I listed all my favourite vegetables to make low carb french fries including their amount of net carbs (carbs minus fibre) to help you pick up the right one for you.

Untitled Infographic (4)

Oh my god Swedes I LOVE YOU so much right now! And you know what ?? It not only makes the perfect crispy low carb French Fries ever but it also

– Contains only 5.3 g of net carbs per 100 g

– Half the calories of potatoes (only 38 kcal per 100 g)

I never thought that this will be possible one day. Low carb and low calories French fries. Can you believe it? And as I baked them in the oven with only a bit of olive oil it does not contains bad fat and they are perfectly healthy. I baked them in a very hot oven fan grill mode (220C) and the result was just fantastic.

Well, again you have to dig into the plate very quickly as it is not fried by baked into the oven, it will soften after 15 minutes. I love to dip them into a roasted eggplant dip or my sugar free BBQ sauce.  But it was the best low carb French Fries I ate for long time and I just love it. I read that a similar vegetable called turnip could give the same result but I am not sure of where to buy this one. It is funny how simple things can makes you feel happy. Recipe is shared below. If you have got any other low carb french fries recommendation simply comment below I am always on the look for new options.

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low carb french fries rutabaga

Low Carb French Fries

Oven baked Low Carb French Fries with swedes. A low carb healthy french fries alternative recipe.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
8 portions
Leave A Review Print The Recipe


  • 2 swedes medium size, about 28 oz


  • 1/4 cup olive oil
  • 1 teaspoon ground smoked paprika
  • 1 teaspoon mixed dried herbs or dried oregano or dried marjoram
  • Salt and pepper to taste

Yogurt Paprika Dip

  • 1/2 cup yoghurt of your choice soy or coconut work well
  • 1/2 teaspoon ground smoked paprika
  • 1/8 tsp chilli flakes
  • 1/2 juice of lime
  • 1 small garlic glove crushed or 1 teaspoon garlic powder


  • Preheat the oven to 220 C (430 F) fan grill mode.
  • Prepare the yogurt sauce first. 
  • Place the yogurt into a mixing bowl and whisk in the lemon juice, ground smoked paprika, chilli flakes and garlic.
  • Set aside in the fridge while you prepare the swede fries.
  • Wash the swedes and using a sharp knife remove both ends. Discard.
  • Peel the swedes and cut them into large rectangle fries like you will do for potatoes. Use a sharp knife as swedes is a tough vegetable very difficult to cut.
  • In a mixing bowl, add the olive oil and spices. Combine until the mixture is darker and well combined.
  • Place the fries into a mixing bowl and pour the prepared oil onto the fries. Use your hands to massage the fries with the oil mixture.
  • Place the fries onto a baking dish leaving space between each fries.
  • Bake for 15-20 minutes then open the oven and using a spoon stir the fries to make sure they cook on all sides.
  • Return to the oven for 10 more minutes or until golden, crispy outside but soft in the center.
  • Enjoy with the chilli paprika yogurt sauce.
Nutrition Facts
Low Carb French Fries
Amount Per Serving (8 portions)
Calories 111 Calories from Fat 68
% Daily Value*
Fat 7.5g12%
Carbohydrates 10.8g4%
Fiber 2.7g11%
Sugar 5.3g6%
Protein 1.9g4%
* Percent Daily Values are based on a 2000 calorie diet.
Oven baked Low Carb French Fries with swedes

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  1. 5 stars
    Thank you for bringing rutabagas to life! Most people here in the US have no clue what they are. I love them! They are different than turnips I that turnips have a stronger flavor. The flesh of a rutabaga is more yellow, where turnips are white. I usually have to point out the code on the sheets for the cashiers. They don’t know what they are, either! But, they are scrumptious. Mash them like potatoes. So good!!

    • Thanks for your lovely comment! I love them too. I have been raised by my grandma who had tons of rutabagas in her garden, that may be why I love this veggie so much. Thanks for reading my blog and trying the recipe. I am happy to have you here. XOXO Carine.

  2. Have you ever tried jicama? I have never tried to make a low carb fry before and I don’t know how many carbs are in jicama but it tends to have a nice tough body that might do well in replacement of a potato.

  3. In Austraiia we call the larger yellowy purple tinged vegetable a Swede. The smaller purple tinged white vegetable is called a Turnip. I love both. In winter I adore mashed carrot and swede together with some butter, yummy. I’m looking forward to trying ‘chips’ made from these vevegatables.
    We also have another vegetable called ‘Kohlrabi’ that I’d like to try and make chips with. It has a purple colour around the top but stems grow out from the sides of this very pale creamy/green vegetable. It is another cultivar of cabbage and can be eaten cooked or in a raw state.

    • Thanks for your comment! It is so interesting to read about ‘Kohlrabi’. I never saw that vegetable in NZ. It must be an Australian vegetable. I love Australia and I will have a look for this veggie when I am visiting next time 🙂 I was in Gold Coast last year when pregnant of baby 2 and now that my baby is here I will have to wait a bit before travelling. Maybe next year ! Let me know how your fries goes! Love from Auckland. xoxo Carine.

  4. I have tried the Rutabaga route. they always turned out mostly limp with a very small measure of crispness. I soaked them and baked, fresh cut them and baked, no difference. I have a new convection oven, so I know its not the appliance. On another note, I’ve created a great sugar free coleslaw dressing very close to Marenzetti. have made chocolate cake using blackbeans instead of flour with great results

  5. Rutabagas are actually a cross between turnip and cabbage! Yummy! Cabbage is so good for low carb options so the rutabaga makes sense to me in this recipe! Can’t wait to try it!

    • Thanks Jessica! Enjoy the fries ! I will try cabbage too ! I love any low carb fries options 🙂 xoxo Carine.

  6. Hi, I am a vegetable farmer in the US. I see some people leaving comments who are confused about the difference between a rutabaga and a turnip. They are not the same at all. The inside of a rutabaga is slightly orange in color and it has a bit of a sweet flavor. A turnip is white inside and the flavor is slightly bitter. Here’s Here’s a photo that helps:
    I like to combine the two for a low carb mashed “potato”. Their flavors balance each other out nicely.

    • Hi Amy, thanks for the extra information ! I am using swedes in this recipe as seen on the picture. Thanks for taking so much time to add extra information for my readers. I hope you found delicious recipes to try on the blog ! xoxo Carine.

  7. WOW, I’m so excited to try this! Since I started the ketogenic LCHF diet, I have been missing french fries like crazy, so thank you so much for sharing this! I love your blog. I’ve made a couple things so far and loved them. Your recipes are seriously making this diet more manageable and in the long term helps save my life! Thank you 🙂

    • Hi Alba, I am so happy to read your comment! It is great that you manage to focus on the LCHF diet making some of my recipes. You’ll love those low carb french fries. It is so good to enjoy fries again when you are on a diet right ? Enjoy the recipes and drop me a comment if you like to share your success in the kitchen or any ideas to adapt my recipes ! Have a lovely day. xoxo Carine.

  8. Hi Carine, I am a new Zealander and I call the vegetable in the picture a swede. Actually I do not know if they are a cousin or relative to turnips at all. I think you did a fantastic thing including a photo so there should really be no confusion at all. It is, of course, possible for this same vegetable to be called completely different names in other countries so the photo clears this up.

    I think you should just stay focused on the recipes and leave the linguistics among us to argue over the correct names for things. No need to defend yourself. If anyone is in any doubt as to which vegetable you are talking about they can just look at the top of the blog for the picture!!

    I will try these but they are a little high in carbs for me right now and I do like the courgette fries as long as we eat them straight away so I will look forward to trying these in a month or so.

    Thank you for the recipe.

    • Hi Bev, THANK YOU! You makes me feel better. I am so confused about all the veggie food terminology! As you said that is why I chose to add a picture of the vegetable I used to makes it clear. I agree that the carbs is still a bit high in that low carb french fries recipe and I also love zucchini as a low carb alternative! I love to bake my zucchini fries on a rack to keep them a bit more ‘crunchy’. Have you ever tried? It will still get softer after 5 minutes out of the oven but sill better than baked on a cookie rack. Thanks again for reading my blog! I hope you’ll find more low carb treat here that suits your carb daily target! xoxo Carine.

    • Hi, The recipe is using swedes as seen on the picture. We call swedes Rutabagas in French. I never written in my post that turnips or rutabagas was the same. I am only talking about swedes in this recipe.

  9. I made these for dinner tonight and they are fabulous! I am of Swedish heritage, so liking rutabagas is in my DNA, but this is my favorite preparation! People confuse turnips and rutabagas, and they are similar, but there is a difference. Maybe they are called different things in different countries, but here in the United States they are displayed side-by-side at the market, distinctly separated as turnips and rutabagas. Rutabagas are larger and more tan in color. (For instance, this recipe calls for two “Swedes,” but I used just one rutabaga and they crowded a 39×27 cm pan.) I don’t care what you call them, just eat them! And a good way to introduce yourself to rutabaga is with this recipe. From this American Swede to our French New Zealander, well done, Carine!

    • What a lovely comment Karel! I did not know that Swedish people used lots of rutabagas! Interesting story! I would love to visit Swedish one day and try Swedish food. Thanks for yourlovely comment and for reading my blog. It makes me so happy when I hear that my recipes makes others people happy. See you soon on the blog Karel! Carine.

    • Hi Linda,
      Thanks for clarifying! I am French and I do my best to write in English since I live in New Zealand for 5 years now. In French the word means two different vegetables so I was not sure in English. Thanks again! Enjoy this delicious recipe and I hope you find even more simple low carb recipe on the blog. My favorite is clearly my spinach taco shells here.
      Have a great day, Carine.

    • Hi Amethyst, I don’t know this veggie at all! I have to find some to try the recipe 🙂 thanks for sharing. xoxo Carine.

      • As Amethyst said above… Jicama is a great choice. Jicama has many other uses… I hope you get to try for yourself. I will try using Swede as well.

  10. A swede and a turnip are actually the same thing.
    In the north of England and Scotland, the larger, yellow rutabagas are called neeps or turnips from folk etymology, while the smaller white turnips are called swedes.

    • Hi Natalee, as you may know I am French, and I live in an English speaking country (New Zealand) for 5 years only. I am always a bit confused about the proper word to use to name some food and I really appreciate your input on this! In French we have got only one word for both variety =navet. Much easier! Thanks again for taking some time to share the etymology of this word! I learnt something today 🙂 Carine.