The Best Low-Carb French Fries

4.3 stars, average of 470 ratings

By Martina Slajerova, updated January 16 202049

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 for 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.

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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 (some failed) cooking experiments, I found that swede was the best alternative for potatoes. But don't expect the same taste and crispiness of potato fries, they won't be as crispy as starchy potatoes.

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!

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

0 days, 0 hours, 35 minutes

Hands-on 10 minutes Overall 35-45 minutes

Nutritional values (per serving)

Net carbs9.6 grams

Protein1.7 grams

Fat7 grams

Calories117 kcal

Calories from carbs 35%, protein 6%, fat 59%

Total carbs13.2 gramsFiber3.6 gramsSugars6.7 gramsSaturated fat5.7 gramsSodium309 mg(13% RDA)Magnesium31 mg(8% RDA)Potassium466 mg(23% EMR)

Ingredients (makes 4 servings)

1 large swede (600 g/ 1.3 lb)
2 tbsp extra virgin coconut oil or other cooking oil
¹/₂ tsp paprika
dash freshly ground black pepper
¹/₂ tsp sea salt
Optional: ¹/₄ tsp ground cloves

Instructions

First, preheat the oven to 230 °C/ 445 °F (fan assisted), or 250 °C/ 465 °F (conventional). Wash and peel the swede.
Cut them into spears about ¹/₄ inch (¹/₂ cm) wide (or even less for crisping them up). As I realised in my Keto Chili Cheese Fries Recipe, 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.
In a small bowl, mix the oil, paprika, salt, pepper and ground cloves (if used).
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.
Remove from the oven and serve with meat and quick sugar-free ketchup or mayonnaise (try my homemade mayo). Store i the fridge for up to 4 days. Reheat and crisp up in the oven before serving as they will be soft and soggy.

Ingredient nutritional breakdown (per serving)

Net carbs	Protein	Fat	Calories
Swede (rutabaga), fresh
9.5 g	1.6 g	0.2 g	56 kcal
Coconut oil, extra virgin
0 g	0 g	6.7 g	61 kcal
Spices, paprika
0.1 g	0 g	0 g	1 kcal
Pepper, black, spices
0 g	0 g	0 g	0 kcal
Salt, sea salt
0 g	0 g	0 g	0 kcal
Spices, cloves, ground
0 g	0 g	0 g	0 kcal
Total per serving
9.6 g	1.7 g	7 g	117 kcal

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Julie one month ago #

I’m not a fan of rutabagas. Do these taste like rutabagas or does spicing them up and frying them make them taste better?

Martina @ KetoDiet one month ago #

I think that if you don't like rutabagas you won't like these, they do still taste like them although you can "hide" the taste with spices. You could also try turnips and parsley roots (not parsnips).

mary one year ago #

I usually make low fat fries in the airfryer with potatoes.
As trying to eat healthier and going for lower carb options
tried with turnip as a alternative. If you have an airfryer cook
them in there instead of oven method. It uses less fat and they
cook more evenly giving better results. Put the uncooked fries
in the airfryer, add no more than a tablespoon of oil, sprinkle with
choice of seasoning then cook.

Martina @ KetoDiet one year ago #

Thank you Mary! I've heard so many good things about air fryers, I might get one too!

Anu one year ago #

These were very tasty but they didn't rest crisp up much, other than the tiniest strips, which were more burnt than crisp. We enjoyed them but they were a lot of effort for the return. If I'm honest I'm quite happy with swede as a side either mashed with cream, butter and cheese, or cut into large chunks and baked, but then again I've never been a huge fan of French fries, and I've never try missed potatoes on keto, so I'm probably not the best candidate for judging this recipe! Thank you so much for coming up with this recipe though, it's a useful one to have in the back pocket 😊

Thank you Anu! I see what you mean, they are not as crispy as french fries - I wish there was a way to make non-starchy veg as crispy as potatoes! It can be a good alternative if you really crave fries. I wonder if they'd be better from an air fryer or deep frier... I agree that oven-roasted, boiled or mashed veg is a lot easier and perfect for a low-carb diet 😊

Scott one year ago #

These will exceed your expectations

Jon Hodgkinson (http://www.realfoodfunc.com/) 2 years ago #

Really nice alternative to potato and sweet potato with this recipe!
The Swede seems to carry so much flavour.
Thanks for the recipe.

Thank you Jon!

Susanna 2 years ago #

Soak your strips in ice water for 30 minutes, blot them well, and then bake. The resulting texture is crispier on the outside and render on the inside!

Martina @ KetoDiet 2 years ago #

Thank you for the great tips!

Karen 2 years ago #

What about jicama fries? Have you tried? How do they stack up?

I have not tried jicama as I can't find it in the UK but I've heard that t's a great alternative to potatoes!

Courtney Lott 3 years ago #

I was so skeptical of this when I first cut into the rutabaga. It didn't smell all that great. When I cooked it and when it came out it was delicious! So excited! Been craving french fries on keto and this hit the spot. Thank you for the recipe!

David O'Garr (https://asparagusdreams.wordpress.com/) 3 years ago #

So I'm not keto, but I'm currently on, what I call a journey, not to sound too cliche, to be more mindful about my eating, which has started with a three month medically supervised fast.  I'm going to be weaned off the fast soon, and I'm researching healthier alternatives to some of my go-to junk foods, one being fries, which is how I found your blog, among others with similar recipes for fries.
And I'm noticing a common theme among a lot of them, talking about how they are typically a bit softer/wetter than potatoes, so they don't crisp up the same way.  I was curious to know if you've tried disgorging the vegetables before cooking them, to draw out any excess moisture?
I'm gonna try doing it myself, but I'm just curious if anyone has tried it and what the results were, if they were better/worse.

Andrei 4 years ago #

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

Martina @ KetoDiet 3 years ago #

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).

Angela 4 years ago #

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

Martina @ KetoDiet 4 years ago #

Awesome, I'm glad you liked them! 😊

Regan 4 years ago #

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

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?

heidi 4 years ago #

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

Thea 4 years ago #

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

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

renee 4 years ago #

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

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.

Rachel 2 years ago #

I got parsley root from Shop Rite. Not sure if you have that near you. It's a fall veggie and sometimes you have to ask produce to order.

Angela E Mohney 2 years ago #

In Michigan, kohlrabi, and turnips are hardy and easy to grow, so they are at every farmers market and included in most CSA farm share memberships. I would definitely recommend a farmers market to find some. Even if your state is different, the sellers there will be able to give you the proper information.

John 4 years ago #

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?

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).

Miho 4 years ago #

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

Thanks! Glad you liked it 😊

El 5 years ago #

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

They are amazing and so low in carbs 😊

joe 5 years ago #

Done these in an air fryer. Sloppily good

Martina @ KetoDiet 5 years ago #

Great!

Joelle 6 years ago #

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

Martina @ KetoDiet 6 years ago #

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!

alix 6 years ago #

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!!!

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.

MaryQuiteContrary 6 years ago #

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

Luis Piloto 6 years ago #

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!

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: Pumpkin Pie Spiced Butternut Chips and it worked great!

Mary 6 years ago #

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 :[

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

Paulc 6 years ago #

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

KetoDiet 6 years ago #

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

Tess 7 years ago #

These look & taste like real fries!

Jully 7 years ago #

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