Keto French Fries (4 Ingredients) (2024)

Keto French Fries, also known as Rutabaga Fries or Turnip Fries, are the best keto substitute for French fries on a keto diet.

They are delicious gluten-free baked fries alternative to potatoes, slightly softer but with only 6 grams of net carbs per serving, or 5 times fewer carbs than regular French fries.

Can You Eat French Fries On Keto?

No, you can’t eat regular French fries from your favorite fast food or grocery store. French fries are made from potatoes, a high-carb vegetable that will convert into sugar in your bloodstream, keeping you out of ketosis.

But luckily, you can make Keto French fries using rutabaga or turnip, lower-carb vegetables.

What Are Rutabagas?

Rutabagas have many names. In many Commonwealth countries, like here in New Zealand, we call them swedes. It refers to the same vegetables with the same nutritional values as rutabagas.

However, there’s also another keto-friendly vegetable similar to rutabagas called turnip. Let’s see how they differ and which one is the best to make keto fries.

How To Make Keto Fries

It’s very easy to make keto French fries with only 4 ingredients. There are two keto-friendly vegetables that make delicious keto-friendly alternatives to French fries: Rutabaga or Turnip.

Both work the same and basically bake at the same speed. Feel free to use the vegetable you found in your local store.

Ingredients

All you need to make rutabaga fries are:

• Rutabaga – it looks like a large white ball with shades of purple. As mentioned above, you can make baked turnip fries using this recipe, turnip is smaller than rutabaga, but they bake at the same speed. Remember that rutabagas have a sweet flavor, so if you prefer a neutral flavor, chose turnip.
• Light olive oil – or avocado oil.
• Smoked Paprika – that’s the magic ingredient to make these keto fries so tasty.
• Garlic powder

Preparing The Vegetable

First, peel the thick outer skin of your rutabaga using a veggie peeler. Next, trim both ends and cut the vegetable into 1/4 inch slices. You should have circular slices of vegetables.

Finally, place the circle on a chopping board and slice 1/4 inches matchsticks. Set aside in a bowl.

Coating

In another bowl, combine the coating ingredients: oil, salt, garlic powder, and paprika.

Pour the coating onto the fries, and toss to cover each matchstick evenly.

Baking The Keto Fries

You have two options to bake keto fries made rutabagas or turnip.

Oven-baked Fries

Cover a large baking sheet with parchment paper and arrange the fries on the rack, leaving some space between each fry to make sure they don’t overlap.

Bake in preheated oven at 430°F (220°C) for 30 minutes. Then, switch the oven to broil mode and keep baking for 5-10 minutes until the fries are soft in the center and slightly crispy on top.

Add an extra pinch of garlic salt or regular salt and pepper just before serving, if desired.

Air Fryer Method

Air frying keto fries is great but time-consuming. Indeed, all the fries won’t fit in the basket, so you will have to work in batches.

Since these keto fries with rutabagas soften really fast, you will have a batch ready in 30 minutes.

But then have to wait another 30 minutes to get the next batch which is not convenient if you want to serve a large portion.

For the air fryer method, lay the fries in an air fryer basket, make sure the fries don’t touch each other, and air fry at 430°F (220°C) for 30 minutes.

Serving Keto Fries

These keto fries are a great side dish to keto lettuce burgers, grilled meat, a steak marinated with my 3-Ingredient Steak Marinade, Air Fryer Green Beans, or as a quick fries craving fix!

The best sauce to dip your keto fries are:

• Homemade ketchup
• Mayonnaise
• Dollop sour cream
• Dijon mustard

Storage Instructions

These keto fries soften very quickly, after 10 to 20 minutes.

You can store them in the fridge in an airtight container and rewarm in a hot oven at 400°F (200°C) for 10 minutes and then broil them for a few minutes to bring back some texture.

Frequently Asked Questions

Rutabaga Nutrition

100 grams of rutabaga contain:

• 38 kcal
• 9 grams of total carbs
• 2.3 grams of fiber
• 6.7 grams of net carbs
• 1.1 grams of protein
• 0.2 grams of fat

Turnip Nutrition

• 28 kcal
• 6 grams of total carbs
• 1.8 grams of fiber
• 4.2 grams of net carbs
• 0.9 grams protein
• 0.1 grams of fat

In the kitchen, turnip and rutabagas are interchangeable. It means that you will achieve the same delicious keto fries using one or the other vegetable.

From a net carbs point of view, turnip contains 2.5 grams less net carbs per 100 grams than rutabagas, so if you can find turnip in store, it saves you a few net carbs per serving!

The flavor of turnip fries is also less sweet than rutabaga fries.

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.

I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.

I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.

Browse all my recipes with my Recipe Index.

I hope that you too find the recipes you love on Sweet As Honey!