Swaps / french fries
The best keto substitutes for french fries
Even a small serving of fries carries about 26.4 grams of net carbs. These swaps will not fool anyone completely, but they bring the salt, crunch and dip-ability.
French fries: 26.4 g netJicama fries: 2.3 g net
5 swaps that work
01Jicama fries2.3 g net · ½ cup sliced (60 g)
- Best for
- Classic fries, with burgers
- How
- Cut into sticks, boil 10 to 15 minutes to soften, pat dry, season and roast or air-fry until crisp at the edges.
- Watch for
- Skipping the boil leaves them crunchy like raw apple.
02Rutabaga fries4.4 g net · ½ cup cubed (70 g)
- Best for
- Steak frites at home
- How
- Cut into sticks, toss with oil and salt, and roast at 425°F, turning once.
03Zucchini fries2.6 g net · 1 cup sliced (124 g)
- Best for
- Appetizers with a dipping sauce
- How
- Cut into wedges, coat in egg then parmesan and almond flour, and bake or air-fry.
04Green bean fries4.3 g net · 1 cup (100 g)
- Best for
- Snacking and air-fryer nights
- How
- Toss with oil and parmesan and air-fry until blistered.
05Turnip fries3 g net · ½ cup cubed (65 g)
- Best for
- Fries with a milder flavor
- How
- Cut into sticks and roast hot with oil, salt and paprika.
Tips from the kitchen
- An air fryer gives the closest crunch.
- Season after cooking with flaky salt and a little parmesan.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
Recipes that use these swaps
Quick answers
What is the best keto substitute for french fries?
It depends on the dish. Jicama fries is best for classic fries, with burgers; Rutabaga fries is best for steak frites at home; Zucchini fries is best for appetizers with a dipping sauce.
How many carbs does the swap save?
A serving of french fries (1 small serving (71 g)) has about 26.4 g of net carbs. Jicama fries (½ cup sliced (60 g)) has about 2.3 g.
Is french fries keto?
Not keto-friendly. Potato, fried: a double hit of carbs.
Every swap, already made
The 28-Day Plan builds these swaps into four weeks of meals, with every macro counted and one grocery list a week.
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