Jicama Fries – Baked Low Carb Keto French Fries

Jica-what?! Jicama (pronounced HEE-kah-mah) is a super-refreshing veggie that’s fantastic raw as a snack, slaw and in salads. Now it’s being used as a delicious low carb and keto-friendly French fry alternative. Jicama fries are awesome!! They’re baked, not fried so they’re lower in fat and calories and stay crisp longer than potatoes.

I spent some time experimenting with the best baking time and seasonings for my jicama fries, and I have to say, they’re awesome. These are the best jicama fries you’ll ever eat!!!

You should know that the texture of these jicama fries will NOT be the same as fries made from potatoes or even sweet potatoes. The jicama isn’t anywhere near as starchy so it doesn’t get soft and it doesn’t get crispy. The jicama maintains most of its crunch and it’s really the seasonings and your dipping sauce that make this recipe seem like you’re eating French fries. It won’t be totally the same no matter what you do… but they’re excellent as their own thing!

So what’s the secret to making perfectly baked jicama fries?

You gotta get yourself a mandoline so you can cut your jicama evenly. That ensures your fries have the same cooking time so they all get golden brown at the same time. Otherwise you’ll end up with a mix of burnt and raw fries. Not fun!  So using a mandoline slicer is totally worth it. You can also use a food processor that has a slicing attachment for julienne shapes (a.k.a. fries).

RECOMMENDED INGREDIENTS FOR THIS RECIPE

Smoked paprika 

Organic Smoked Paprika

Low carb ketchup

AlternaSweets Non-GMO Low Carb Ketchup

or

Better Ketchup Gluten-Free Low Carb Ketchup

Jicama Nutrition Facts

From a calorie standpoint, you can eat the whole batch (one medium jicama) and not worry about it. But that will be your daily fiber and some potential side effects from having it all in one sitting!

Here is the nutrition information for a medium jicama and also per serving of this recipe (about 1/2 cup jicama).

Nutrition Facts for 1 medium jicama

• Calories: 250 calories
• Carbohydrates: 58 g
• Fiber: 32 g
• Available carbs: 26 g
• Protein: 5 g
• Potassium: 989 mg (28% DV)
• Vitamin C: 221% DV

Nutrition Facts for 1/2 cup raw sliced jicama

• Calories: 23
• Carbohydrates: 5.5 g
• Fiber: 3 g
• Available carbs: 2.5 g
• Protein: 0.5 g
• Potassium: 90 mg
• Vitamin C: 20% DV

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It’s a cold rainy weekend – who’s craving some comfort food? 🍟 Bake your own fries at home or try the newest trend: jicama fries! Lower in calories and carbs and packed with prebiotic fiber for gut health. Here’s how they compare to fast food fries: – – – Theirs: deep fried potatoes 🥔 510 calories, 66 g carbs, 6 g fiber, 24 g fat. Plus, acrylamide, a chemical that forms during the deep frying process that’s a carcinogen aka linked to cancer. Small amounts are probably A-OK but you don’t want to have deep fried food too often. – – – Yours: baked jicama (with a bit of avocado oil and spices) and this info is for the whole medium jicama. 300 calories, 26 g available carbs (if you eat the whole thing. A half cup serving is only 2 g available carbs), 32 g fiber, 5 g fat. Plus the insulin fiber is good for your gut flora. Woo hoo! – – – ⁉️What healthy swaps are you making this long weekend?

A post shared by Christy Brissette MS RD (@80twentyrule) on Sep 1, 2018 at 9:59am PDT

Health Benefits of Jicama

Jicama is rich in prebiotics, a type of fiber that acts as fuel for the healthy bacteria in your gut. Read more about gut health and what to eat for healthy digestion and a stronger immune system!

Jicama Fries – Baked Low Carb Keto French Fries

Time to pre-heat that oven and get baking!

Did you try these jicama fries? Tag your creation on Instagram with #80twentyrule. I’d love to see how they turned out and what you thought!

Jicama Fries - Baked Low Carb Keto French Fries

Yum

1 2 3 4 5 Votes: 5 Rating: 3.6 You: Rate this recipe!

Print Recipe

Add to Meal Plan: Select Course to Add: BreakfastLunchSnackDinner This recipe has been added to your Meal Plan

These delicious low carb fries are crisp and moist with the perfect mouth-watering seasoning. They're also low in calories and high in fiber, making them the ideal craving-busting comfort food.

• CourseAppetizer, Dinner, Lunch, Potluck, Side Dish, Snack, Vegan, Vegetarian
• Cuisineamerican, British, Canadian, Comfort Food, Eastern European, Meal Prep, Party Food, Sports Night

Servings	Prep Time
4	6 minutes

Cook Time	Passive Time
30 minutes	30 minutes

Servings Prep Time 4 6 minutes

Cook Time Passive Time 30 minutes 30 minutes

Jicama Fries - Baked Low Carb Keto French Fries Yum 1 2 3 4 5 Votes: 5 Rating: 3.6 You: Rate this recipe! Print Recipe Add to Meal Plan: Select Course to Add: BreakfastLunchSnackDinner This recipe has been added to your Meal Plan These delicious low carb fries are crisp and moist with the perfect mouth-watering seasoning. They're also low in calories and high in fiber, making them the ideal craving-busting comfort food. CourseAppetizer, Dinner, Lunch, Potluck, Side Dish, Snack, Vegan, Vegetarian Cuisineamerican, British, Canadian, Comfort Food, Eastern European, Meal Prep, Party Food, Sports Night Servings Prep Time 4 6 minutes Cook Time Passive Time 30 minutes 30 minutes Servings Prep Time 4 6 minutes Cook Time Passive Time 30 minutes 30 minutes

Ingredients

• 1 medium jicama
• 1/2 tbsp Avocado oil
• 1/2 tsp salt
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika

Servings:

Units:MetricUS Imperial

Instructions

1. Preheat your oven to 425°F. Peel the jicama and cut into 1/4" thick fries using a mandolin, food processor or by hand.
2. Fill a medium saucepan half way with water and bring to a boil over medium heat. Add the jicama and cook for 10 minutes uncovered.
3. Drain the jicama and put in a large bowl. Add the avocado oil, garlic powder, salt and paprika and toss to cover.
4. Line a baking sheet with parchment paper. Spread out the jicama in a single layer so they aren't touching each other. Bake for about 15 minutes and then turn the jicama over and return to the oven for about another 15 minutes or until the ends start to get crispy. Let cool and add more salt to taste if needed. Enjoy with low carb ketchup, guacamole or ranch dressing!

Recipe Notes

Nutrition Facts

Jicama Fries - Baked Low Carb Keto French Fries

Amount Per Serving

Calories 35 Calories from Fat 18

% Daily Value*

Total Fat 2g 3%

Saturated Fat 0.3g 2%

Polyunsaturated Fat 0.3g

Monounsaturated Fat 1g

Sodium 241mg 10%

Potassium 4mg 0%

Total Carbohydrates 4g 1%

Dietary Fiber 1g 4%

Sugars 0.1g

Protein 1g 2%

Vitamin C 15%

Iron 1%

* Percent Daily Values are based on a 2000 calorie diet.