Can I Eat French Fries On Keto? [No, but…]

  • Author: Kara
  • Date: November 10, 2022
  • Time to Read: 6 min.

Can I eat french fries on keto is such a loaded question. With 21 grams of net carbs per serving, no, you cannot eat ‘traditional’ potato french fries on the keto diet. However, there are plenty of keto alternatives for French fries. Read on and we will take you through some of our favorites, so you do not have to miss out on anything. 

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Traditional French fries made with potatoes are not keto friendly.

The unfortunate reality is that there is more starch and carbohydrates in a potato than there is fiber, making them unsuitable for keto eaters.

Keto is a life-changing way of eating (WOE) that will have you looking and feeling great in a relatively short amount of time.

Can I Eat French Fries On Keto

But there are certain things that you will need to keep in mind if you are going to have any measurable results.

The big one is that carbs are no longer on the menu for the most part.

You can occasionally have the odd French fry here and there, but your macros need to be adhered to at all times.

So the short answer is, yes you can eat French fries on Keto, but you risk knocking yourself out of ketosis if you are eating potatoes that are high in carbohydrates, in reality, we wouldn’t advise it, even if you’re eating a dirty keto diet.

There are some alternative French fries that you can try out that won’t cause you to lose your momentum, and stay the course while having something just as good, if not better than potato French fries.

We will look at some alternatives that will have you wondering why you haven’t tried them sooner!

Keto Alternative For French Fries 

Check out some of our favorite keto alternatives to French fries, each has its pros and cons, but if you’ve got it in the pantry, why not give it a go!

Keto French Fries Jicama 

Jicama is a root vegetable that looks across between a large potato and a swede/ rutabaga. It has a crunchy texture and sweet flavor. The name comes from the native Mexican word for “cassava.”

 It is firm like a potato and can be used as a substitute for your keto french fries.

Keto French Fries Rutabaga

The great news is that Rutabaga is a delicious analog that tastes just as good as potato French fries, or better! 

are the best alternative to French Fries. Rutabaga is a vegetable that has a starchy taste that resembles the taste of potatoes.

Can I Eat French Fries On Keto

Rutabaga is a low-calorie food that is high in nutrients. It is a very nutritious food.

It is a member of the turnip family and is closely related to beets. It can be eaten raw or cooked and is a good source of fiber, vitamin C, vitamin B, folate, protein, and potassium.

If you want to make healthier fries, you should use rutabaga instead of potato.

Rutabaga has fewer calories and fewer carbohydrates than potatoes and is an excellent substitute for French Fries.

Keto French Fries Celeriac

Celeriac can be a fantastic keto alternative for French fries. It is low in net carbs, but is firm to cut so keeps its shape well to be used as a keto version of French fries.

Celeriac is slightly sweeter than potato and takes a bit more cooking, so I find that parboiling my celeriac with a pinch of salt before cooking them, helps with the cooking time and the sweetness. 

TOP TIP: I par boil mine with some salt in the morning, I removed them from the water and dry them off. I will then leave them in the fridge for the day, until I come home from work.

I’ll then pop them in the air fryer to cook whilst I jump in the shower.

Keto French Fries Courgette

Courgettes can easily be turned into keto french fries.

These can be particularly good if you have an air fryer, as this will crisp them up nicely.

My top cooking tip is to cut the courgettes into fries and then leave them to dry out before cooking them.

This will dry them out a bit, so they will be crispier.

Keto French Fries Butternut Squash

Butternut squash makes surprisingly good fires. Treat your squash like a potato and you will have another alternative to potato fried.

Keto French Fries Almond Flour

Making French fries with almond flour is all of the rage at the moment. Check out this video courtesy of Heavenly Fan on YouTube. It will take you through how to make keto fries with almond flour.

I have followed many almond flour French fries recipes, and this is by far one of the best I have found, and keep going back to time and time again.

The only twist that I do, is that I cook them in the air fryer – they come out beautifully crispy every time.

Thank you Heavenly Fan!

Keto French Fries Without Xanthan Gum

If xanthan gum is not for you, you are better off trying to use one of our favorite potato substitutes to make your fries with.

There are plenty of firm root vegetables that you can use to give you the same texture of potato.

What Keto Potato Alternatives To Avoid

Some people think that sweet potatoes are safe to eat on keto, but sadly this is not the case.

Sweet potatoes contain as much starch as potatoes do, which means that they contain carbohydrates and this will cause a spike in blood sugar levels.

This is not good for us as we don’t want a sudden surge in blood sugar because this will take us out of ketosis

So, we need to find a substitute for sweet potatoes. Rutabaga is a healthy alternative and it is also very tasty.

It is a root vegetable and it tastes very similar to sweet potato.

Whipping Up Keto Friendly French Fries Without Potatoes

As we have learned, you can make delicious French Fries without potatoes!

While these delicious fries are keto friendly, they do contain carbs.

Remember to enjoy these in moderation, and always measure your macro allowances before you eat too many! 

Coating Your Fries

Take your newly sliced (or mixed) fries and put them into a large container like a mixing bowl, and then drizzle your favorite keto friendly oil over them while mixing.

You want to ensure that they are all coated and covered equally to ensure even cooking. 

Season Up

After you are satisfied that your fries are evenly coated, you can add in your favorite seasoning and spices.

We prefer a decent portion of salt for that traditional French fry flavor, but these fries are your own, so flavor them to your preference. 

Garlic, rosemary, or even paprika can be a great addition.

Into the Oven

Pour out your delicious fries onto a baking sheet with parchment paper, and spread them out evenly, making sure that they don’t stick together.

This will prevent the bonded sides of the fries to be shielded from the heat, and will not let them crisp up and go golden brown.

You can use a silicone baking sheet to prevent the fries from sticking.

Air Frier

Keto French fries can be cooked in the air fryer – just follow the manufactures instructions and you’ll have crispy keto fries in no time.

The air frier is my go to for both root veg fires, and then I make my almond flour fries. They come out perfectly crispy every time, and I don’t have to pay any attention to them.

Keep a Watchful Eye

Be sure to turn the fries and allow for that trademark golden brown color to really set in.

There are no hard and fast rules, for cooking times as everybody has their own oven temperature and fry thickness preferences. Aim for golden brown fries and you will be, er, golden!

Time to Eat

We recommend dishing these up with your favorite keto lettuce burgers, or even on their own as a delicious snack.

Sauces such as mayo and ketchup will help complete the meal, and will get you into the keto French fry fan club.

What To Eat With Your Keto French Fries

Wow, where to start? you can pair your keto french fries with anything that you would have normally eaten fries with. This could be any cut of meat, or even an indulgent keto mac and cheese.

Wrapping Up: Can I Eat French Fries On Keto? 

You cannot eat traditional French fries on keto, but there are plenty of keto friendly alternatives for French fries out there. Experiment with different root vegetables, or try making your own almond flour french fries, I promise you will not be disappointed.

What’s your favorite way of eating fries on keto? Have we missed any amazing options off our list? Let us know in the comments below.

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