Low-Carb Chili Cheese Fries

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Low-Carb Chili Cheese FriesPin recipeFollow us 121.6k

Chili Cheese Fries was another challenge I had to face: I asked my followers on Facebook for their favourite (NOT low-carb) meal. My challenge was to make a LOW-CARB alternative. I have to admit it wasn't easy to find a low carbs replacement to potato fries. I tried zucchini, aubergine (eggplant), etc. and discovered that these although tasty didn't resemble potatoes at all. Carrots or sweet potatoes would be a good alternative but they were out of the question: they are high in carbs and you need to use a great deal of them. Finally, I got some swede and turnips and in my opinion, these are best replacements for potato fries! They're not the same, but fairly close :)

Hands-on Overall

Nutritional values (per serving)

Net carbs11.3 grams
Protein28.2 grams
Fat37.7 grams
Calories516 kcal

Calories from carbs 9%, protein 23%, fat 68%

Total carbs16.1 gramsFiber4.8 gramsSugars7.5 gramsSaturated fat15 gramsSodium839 mg(36% RDA)Magnesium61 mg(15% RDA)Potassium923 mg(46% EMR)

Ingredients (makes 4 servings)

Chili sauce:
  • 600g minced beef ( 21.2 oz / 1.3 lb)
  • 1 tbsp bacon grease or lard
  • 1/4 cup tomato purée, unsweetened (63g / 2.2 oz)
  • 1/2 tsp garlic powder
  • 1 clove garlic
  • 1 tbsp dried onion (or 1 small onion, 50g / 1.8 oz)
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 2 tsp hot chili powder
  • 1 tsp xanthan gum (or guar gum)
  • dash black pepper (I used mixed pepper)
  • 1/2 tsp salt (I used pink Himalayan salt)
  • 2 cups water
Fries:
  • 2 large turnips (350g / 12.3 oz)
  • 1 medium swede (rutabaga) (250g / 8.8 oz)
  • 1/2 tsp garlic powder (or paprika / chilli / herbs)
  • 1 tbsp ghee, melted (or red palm oil, coconut oil or other cooking oil)
  • 1/2 tsp salt or more to taste (I used pink Himalayan)
  • oil spray (olive or coconut)
Topping:
  • 1/2 cup grated cheddar cheese (60g / 2.1 oz)

Note: if you can't find turnips or swedes, you can also try kohlrabi (carbs content and taste are similar). When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions

  1. Get all the ingredients you will need for the chili sauce: tomato purée, ground cumin, paprika, onion flakes, garlic powder, Xanthan gum, 1 cup of water, pepper and salt.
    Low-Carb Chili Cheese Fries
  2. Grease a pan with bacon fat or lard over medium-high heat. Add mashed garlic and cook briefly (if you are not using onion flakes, add finely chopped onion and let it brown). Crumble the minced beef into the pot and cook while stirring frequently until the beef is evenly browned. Cover with a lid and turn the heat down. It's time to prepare the sauce.
    Low-Carb Chili Cheese Fries
  3. In a separate bowl, mix all the ingredients well and add them to the pan with the browned meat.
    Low-Carb Chili Cheese Fries
  4. Add a second cup of water and boil for about 10-15 minutes. Low-Carb Chili Cheese Fries
  5. When done, set aside.
    Low-Carb Chili Cheese Fries
  6. Now, let's make the fries. Preheat the oven to 225 °C/ 450 °F.
    Low-Carb Chili Cheese Fries
  7. Wash and peel the turnips and swede. Cut them into spears about 1/2 inch / 1 cm wide (or even less for crisping them up).
    Note: Turnips are slightly lower in net carbs than swede (aka rutabaga). They are commonly used in paleo diet meals. Turnips are usually smaller, have yellow & green peel and light flesh. Swede is rather large, has purple & yellow peel and orange flesh.
    Low-Carb Chili Cheese Fries
  8. Drizzle a tablespoon of cooking oil of choice over them and mix well to allow the oil everywhere. Turnips and swedes tend to be hard and you will need to precook them before baking them in the oven. Simply place them in a plastic bag and microwave them for about 7 minutes.
    Low-Carb Chili Cheese Fries
  9. Remove from the microwave oven and open the bag to allow the hot vapour outside. Remove the fries from the bag and place them (without any residual water) to a baking pan lined with baking sheet. Sprinkle the garlic powder (or any spices & herbs you wish) over them evenly using a sieve and spray with some olive oil. Garnish with salt and place in the oven for about 15-20 minutes. Keep an eye on them to make sure they don't get burned and stir once or twice.
    Low-Carb Chili Cheese Fries
  10. Remove from the oven and serve immediately. Always keep in mind these fries are not the same as potato fries. They are missing the starch and they tend to get quite soggy.
    Low-Carb Chili Cheese Fries Enjoy your meal and let me know how you did! :)

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Beef, minced (ground), raw, grass-fed
0 g25.8 g30 g381 kcal
Bacon grease
0 g0 g3.3 g29 kcal
Tomato purée (unsweetened)
1.1 g0.3 g0 g6 kcal
Spices, garlic powder
0.2 g0.1 g0 g1 kcal
Garlic, fresh
0.2 g0 g0 g1 kcal
Onion, dried and flaked
0.9 g0.1 g0 g4 kcal
Cumin, spices
0.3 g0.1 g0.2 g3 kcal
Paprika, spices
0.1 g0.1 g0.1 g2 kcal
Chile (chili) powder, spices
0.2 g0.2 g0.2 g4 kcal
Xanthan gum, thickening agent
0 g0 g0 g2 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Water, still
0 g0 g0 g0 kcal
Turnips, raw
4.1 g0.8 g0.1 g25 kcal
Swede (rutabaga), fresh
4 g0.7 g0.1 g23 kcal
Spices, garlic powder
0.2 g0.1 g0 g1 kcal
Ghee
0 g0 g3.8 g34 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Total per serving
11.3 g28.2 g37.7 g516 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (5)

I love your recipe but am a bit disappointed that you mentioned to use palm oil
That is ethical no longer an ingredient you should use to save  our plant and even though the recipe is amazing,we should contribute and tsop using that
Also why use Lard?Is there an alternative?Thank you

Reply

Hi Barbara, this is a very old recipe and I think I didn't mention the word "sustainable" there. So you can use any of the listed alternatives (ghee, coconut oil etc). Lard is great for cooking but you can use any other fat/oil. Check out this list of fats and oils to use for cooking: Complete Guide to Fats & Oils on a Low-Carb Ketogenic Diet
I hope this helps!

Reply

OMG I have to try this! Great photos, thanks for sharing!

Reply

Thank you! 😊

Reply

Planning on trying your recipe with Diakon radish for the "fries" have been craving chili cheese fries and I do have some turnips but also have diakon I am wanting to try with this recipe, Pinned, Thanks

Reply