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Low-Carb "French Fries"

|Low-Carb "French Fries"

Never heard of swede / rutabaga? Well, it's time you get to know this vegetable, it's low-carb friendly! Swede (aka Rutabaga) is commonly used in paleo diet meals as a replacement to potatoes. Swede is high in potassium, which is a mineral often deficient in low-carb diets. Unlike sweet potatoes, it's relatively low in carbs. Just for comparison, here is a quick overview of the average net carbs of similar vegetables (per 100 g):

  • sweet potatoes: 17 g net carbs
  • parsnip: 13 g net carbs
  • potatoes: 10-17 g net carbs depending on type
  • celery root: 7 g net carbs
  • carrot: 6.8 g net carbs
  • swede: 5.6 g net carbs

However, if you aim for even less carbs, try fries from these:

  • turnip: 3.9 g net carbs
  • kohlrabi: 2.6 g net carbs
  • parsley root: 1.7 g net carbs

After a few cooking experiments, I would say swede was a good compromise. But don't expect the same taste and crispiness of potato fries. I also tried fries from other vegetables: Turnip and kohlrabi fries had more water content and the texture was a bit too soft and chewy for fries, but they are still good for those who want to save more carbs. Parsley root fries tasted great but they may not be easy to find (at least not in the UK). Just make sure you don't get parsnips - they look the same but the carbs content is A LOT higher!

Preparation time

Hands-on
Overall

Nutritional values (per serving):

8.6 grams 3.9 grams 1.9 grams 7.2 grams 5.9 grams 113 calories
Total Carbs12.5grams
Fiber3.9grams
Net Carbs8.6grams
Protein1.9grams
Fat7.2grams
of which Saturated5.9grams
Energy (calories)113kcal
Potassium513mg

Macronutrient ratio: Calories from carbs (32.2%), protein (7%), fat (60.7%)

Ingredients (makes 4 servings):

Note: Oils that have high smoke points are suitable for cooking (avocado oil, coconut oil, macadamia oil, red palm oil, lard, etc.). When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

First, preheat the oven to 450 F / 225 C. Wash and peel the swede.
|Low-Carb "French Fries"
Cut them into spears about 1/4 inch / 1/2 cm wide (or even less for crisping them up). As I realised in my previous post, the wider you cut them, the more difficult it will be to make them crispy. Place the fries into a bowl and remove any excess water using a paper towel.
|Low-Carb "French Fries"
In a small bowl, mix the oil, paprika, salt, pepper and ground cloves (if used).
|Low-Carb "French Fries"
Pour the oil mixture over the fries evenly and place them on a baking tray lined with baking paper. Make sure the tray is not overcrowded and use two of them if needed. Cook for 25-35 minutes (it depends on how thick you cut them). Check the fries regularly and turn the baking tray a couple of times to make sure they are evenly cooked.
|Low-Carb "French Fries"
Remove from the oven and serve with meat and sugar-free ketchup or mayonnaise (try my home-made mayo). Enjoy hot and don't leave them for too long or they will get soggy.
Note: If your daily carbs target is low, serve them with meat to make sure you don't eat any additional carbs.
|Low-Carb "French Fries"

UPDATE: Based on some recent feedback, frying a rutabaga is not ideal. Just use the oven method to make sure you don't burn it. Also, you may need to adjust the time depending on your oven.

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Comments (32)

How did you work out the net carbs for this recipe to be only 8.6g (for 600g swede) when earlier you mention that it has 5.6g for every 100g? According to my calculation it is more like 35g of net carbs.
Thanks

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It's 5.6 g net carbs for every 100 grams (that's about 34 g net carbs per 600 g). This recipe makes 4 servings: 34/4 = 8.5 g net carbs (+ carbs from spices).

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I had these last night.... so good!  I also found the thinner that better they crisped and the better flavor. mmmmmm Thanks for sharing!

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Awesome, I'm glad you liked them! Smile

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I just tried making them and they didn't crisp up at all Frown had them in for 30 minutes and they started blackening but remained soggy. Any advice?

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I'm sorry to hear that. Please, keep in mind that rutabaga will not get as crispy as potato fries but you can achieve a good result. You may need to adjust temperature/timing - do you live at high altitude?

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Perhaps they were not dried off or drained enough in the beginning of preparation?

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What about using a convection oven? (I often use mine when roasting cauliflower to dry it out a bit.) Thanks!

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Hi Thea, if using a conventional oven, the general rule is to add 10–20°C to the recommended temperature. I hope this helps!

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Where can people in USA buy Kohirabi, turnip ,parsley root?Does Whole food Market sell these veggies

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Hi Renee, I live in the UK so I'm not sure where to get them in the US. Turnips are similar to rutabaga and should be easier to find but I know it's not easy to find the other two - even here in the UK. I found them in Whole Foods Market but they are seasonal.

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I made the parsley root fries, and they were amazing. However, I could not seem to find a reliable source for parsley root nutrition information anywhere on the internet. Some sites say as little as 1.7 grams net carbs in 100 grams and others say up to 8 grams of nets carbs in 100 grams. That's a huge difference! I feel like the fries tasted way too good to be that low carb. I was just wondering where you got the nutritional information for the parsley root?

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Hi John, I think that the reason is that some resources may count total carbs as "net" - that might be the reason why some resources say it's 8 g net carbs per 100 g. It should be 1.7 g net carbs per 100 g. Make sure you use parsley roots - they look quite similar to parsnips which are much higher in carbs (parsnips are bigger and have a slightly different taste and colour).

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I just made this one last night, and it turned pretty good. Thanks for sharing!

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Thanks! Glad you liked it Smile

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Parsley roots are a very popular food in Central Europe - I've had decent luck finding them in Polish shops.

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They are amazing and so low in carbs Smile

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Done these in an air fryer. Sloppily good

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Great!

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Has anyone done these with daikon radish? It's my go to potato substitute over the last few years...these look great!

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Swede actually tastes close to radish but is lower in water, so not sure how radish tastes when fried (maybe too soft?). Let me know if you try it!

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Has anyone tried this with Jicama? I eat it raw for dipping in sticks and keep meaning to try frying or baking, but at our house, it all gets eaten up raw!!!

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I haven't tried it as I can't find jicama here but I know some people use it as dipping sticks. I'd be curious to find out if it also works fried/baked - let me know if you try it.

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Jicama fries are pretty good, almost sweet.  They're not super crisp, but I deep fry them and then salt them when they come out and I'm quite happy with them.  They also make great hash browns.
You can also use Daikon radish for fries or chips.   I prefer Jicama, but they're higher in carbs

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Tried the kohlrabi and turnip fries since I couldn't find parsley root.  Most fries came out either too soggy or borderline burnt, but I imagine that's just user error(better oil distribution and/or more diligent turning).  Bottomline: these definitely have promise and it's nice to be have a replacement for french fries.  Thanks!

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It took me a few attempts before they tasted close to fries. Some vegetables have a lot more water and it may help if you pat dry them before tossing with oil and placing in the oven. I used an oven chip tray in this recipe: ketodietapp.com/.../Chips-Crisps-Spiced-Butternut-Chips and it worked great!

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These are awesome! They really taste like fries! I had to adjust the cooking time a little bit, but that's okay.
Word of advice: DO NOT try and fry a rutabaga....you will set a small fire...just saying :[

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Thank you, Mary, I'll put it in the recipe description!

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Should investigate Celeriac... AKA Celery Roots...
Awesome Low Carb Friendly item. We use it for both mash and fries Smile

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Totally agree - I love mash from celeriac & cauliflower and celeriac is great for "hash browns"! Smile

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These look & taste like real fries!

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Tried celery, swede and turnip. Thanks for sharing!Smile

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