Healthier French Fries

Written By Judy Doherty, MPS, PCII

Here are some healthy ways to make French fries and other veggies while keeping them crispy and delicious:

Oven Baked Potato Wedges

•Rinse Idaho potatoes in running water, rubbing to remove any dirt.

•Cut the potatoes in half and then into wedges.

•Toss the potato wedges with olive oil, salt, and spices.

•Spread in a single layer on a baking sheet.

•Bake at 425°F (220°C) for 25-30 minutes, flipping halfway.

Air-Fried French Fries

•Coat potatoes lightly with vegetable oil.

•Air-fry at 375°F (190°C) for 15-20 minutes, shaking the basket occasionally.

Sweet Potato Fries

•Use sweet potatoes for extra fiber and vitamins.

•Bake or air-fry using the above methods

•Toss the sweet potato fries with cinnamon, paprika, or garlic powder.

Zucchini or Carrot Fries

•Slice zucchini or carrots into strips.

•Toss with olive oil and breadcrumbs for crunch.

•Bake at 400°F (200°C) for 20 minutes.

Polenta or Tofu Fries

•Cut firm polenta or tofu into strips.

•Brush with olive oil and bake until crispy.

By using the oven or an air fryer, you can increase the flavor and crispiness of the potatoes or other items without drenching in oil. This reduces the amount of fat and calories consumed at each meal while increasing the number of fresh veggies consumed.

Delicious dipping sauce ideas: ketchup, honey, spicy yogurt, and spicy low-fat mayonnaise.

Great garnish ideas: fresh parsley and fresh lemon. 

Print Friendly and PDF
Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

Previous

Making Something Fun To Drink….. Without the Added Sugar
Next

Best Heart-Healthy Oils for Frying