Exploring Nutritious Alternatives: What Can I Use to Make Fries Instead of Potatoes?

October 5, 2025 •

4 min read

A single medium potato can contain over 25 grams of carbohydrates. For those seeking a lower-carb or more nutrient-dense option, finding satisfying alternatives is key. Fortunately, there are many delicious answers to the question, "What can I use to make fries instead of potatoes?"

Quick Summary

This guide explores a variety of vegetables and starches that can be used as healthier replacements for potato fries. It provides details on their flavor, texture, and preparation methods, including baking and air frying, to help you make informed and delicious dietary choices.

Key Points

Variety of Options: Numerous vegetables, like sweet potato, zucchini, and jicama, can replace potatoes for fries, each offering a unique flavor and texture.
Nutritional Benefits: Alternatives often provide more vitamins, minerals, and fiber while being lower in carbohydrates, depending on the choice.
Low-Carb Choices: Jicama, turnips, and zucchini are excellent keto-friendly and low-carb substitutes for traditional potato fries.
Optimal Preparation: Baking and air frying are healthier cooking methods that can achieve a satisfying crispy texture, especially with key tips like pre-cooking or using cornstarch.
Customizable Flavors: Seasonings and dips are key to enhancing the mild flavors of many vegetable fries, from savory garlic and paprika to sweet cinnamon.

Discovering Healthier Fry Alternatives

Transitioning away from the traditional starchy potato fry doesn't mean giving up on taste or texture. In fact, many alternatives offer unique flavor profiles, vibrant colors, and additional nutritional benefits. Moving beyond deep-fried preparations to baked or air-fried methods can further enhance their health credentials. By understanding the options available, you can create a versatile and exciting rotation of side dishes.

Sweet Potato: The Classic Fry Alternative

Sweet potatoes are perhaps the most well-known substitute for potato fries. Their natural sweetness and rich color make them a delicious and visually appealing option. Nutritionally, sweet potato fries are packed with vitamin A, a vital nutrient for vision and immune function, which is largely absent in regular potato fries.

To make baked sweet potato fries:

Preparation: Peel and cut sweet potatoes into uniform-sized sticks. For crispier fries, consider tossing them in a tablespoon of cornstarch along with your seasoning.
Seasoning: Toss with a high smoke point oil like avocado oil, along with salt, pepper, and cinnamon or paprika for a sweet or savory twist.
Baking: Spread in a single layer on a parchment-lined baking sheet. Bake at 425°F (220°C) for 20-25 minutes, flipping halfway through, until golden and tender.

Jicama: The Low-Carb Contender

For those on a ketogenic or low-carb diet, jicama fries are an excellent alternative. Jicama is a starchy root vegetable with high water content and a mild, slightly sweet flavor. Because of its crisp texture, microwaving or parboiling it before baking is often recommended to achieve a softer, more tender interior.

To prepare low-carb jicama fries:

Boil and Dry: Peel the jicama, cut into fry shapes, and parboil for 10-12 minutes until slightly less crunchy. Drain and pat completely dry.
Seasoning: Toss with olive oil, smoked paprika, chili powder, and garlic powder.
Baking: Arrange in a single layer on a baking sheet. Bake at 400°F (200°C) for 20 minutes, then flip and bake for another 20 minutes until golden.

Zucchini: Quick, Easy, and Low-Calorie

Zucchini fries are a fantastic option for a light, healthy snack or side dish. They are primarily water-based and low in calories, making them a great way to boost your vegetable intake. To combat the water content and achieve a crisp exterior, coating them is crucial.

Coating: Dip zucchini sticks in a whisked egg mixture (or plant milk for a vegan option), then coat in a blend of Panko breadcrumbs, grated Parmesan cheese, and herbs.
Baking: Place the breaded zucchini on a parchment-lined, greased baking sheet in a single layer. Bake at 425°F (220°C) for 20-25 minutes until golden brown and crispy.

Other Exciting Vegetable Fry Options

Expanding your repertoire beyond these top contenders opens up a world of flavor.

Parsnip Fries: Parsnips have a sweet, nutty flavor that intensifies when roasted. Simply cut into sticks, toss with olive oil, salt, and pepper, and bake until tender and caramelized.
Turnip Fries: Turnips have a flavor reminiscent of a radish but lose their peppery bite when cooked. They are an excellent low-carb option, especially when air-fried for crispy edges.
Carrot Fries: Carrots offer a natural sweetness and are high in beta-carotene. A pinch of cornstarch helps achieve a delightful crunch when baked.
Polenta Fries: Not a vegetable, but a hearty and delicious alternative. Polenta is cooked, cooled, and then cut into fry shapes. It can be baked or fried for a crispy exterior and a soft, creamy interior.
Green Bean Fries: An easy and quick option, frozen or fresh green beans can be air-fried or baked with a little parmesan for a savory side.

Comparison of Fry Alternatives


Fry Alternative	Primary Flavor	Texture	Carbs per 100g (approx.)*	Key Nutrients
Sweet Potato	Sweet, earthy	Soft interior, crispy exterior	~20g	Vitamin A, Fiber
Jicama	Mild, slightly sweet	Tender-crisp	~7g (net)	Fiber, Vitamin C
Zucchini	Mild	Soft interior, breaded exterior	~4g (net)	Vitamin C, Potassium
Parsnip	Sweet, nutty	Soft interior, browned exterior	~18g	Fiber, Vitamin C, K
Turnip	Mild, peppery hint	Softer center, caramelized edges	~5g (net)	Vitamin C, Fiber
Carrot	Sweet	Firm-tender, crispy exterior	~10g	Vitamin A, Antioxidants

*Note: Nutritional values can vary based on preparation and portion size.

Key Tips for Maximizing Flavor and Texture

Even Cutting: Cut all your fries to a similar size to ensure they cook evenly. This prevents some pieces from burning while others remain undercooked.
Pat Dry: For water-heavy vegetables like zucchini and jicama, patting them dry after washing or parboiling is essential to achieve crispiness. Excess moisture leads to a soggy texture.
Don't Overcrowd: Give the fries plenty of space on the baking sheet or in the air fryer basket. Overcrowding traps steam, which softens the vegetables instead of browning them.
High Heat: Use a high oven temperature, typically 400-425°F (200-220°C), to encourage browning and crispiness. For baked fries, a quick broil at the end can create extra crunch.
Spice it Up: Experiment with different seasoning blends. While salt and pepper are standard, try adding smoked paprika, garlic powder, cumin, or rosemary for added depth of flavor.

Conclusion: A World of Fry Possibilities Awaits

Switching from potato fries to alternatives is an excellent way to diversify your diet and boost your nutrient intake. From the familiar sweetness of sweet potato to the low-carb crunch of jicama and the delicate flavor of parsnip, there is a fry alternative for every taste and dietary need. Whether you bake them in the oven or use an air fryer, these substitutions prove that satisfying your craving for fries can be a healthy and delicious endeavor. By following simple preparation techniques, you can enjoy a variety of crispy, flavorful side dishes that are as nutritious as they are enjoyable. For more creative and healthy vegetable recipes, consider exploring reputable resources like the Physicians Committee for Responsible Medicine for inspiration on a plant-based diet.

Frequently Asked Questions

Jicama fries do not taste exactly like potato fries. They have a mild, slightly sweet flavor and a tender-crisp texture. Boiling them before baking helps soften the inside, but the overall result is different from a starchy potato fry.

To prevent zucchini fries from getting soggy, it is crucial to remove excess moisture. After cutting, pat the zucchini sticks completely dry with paper towels. Additionally, coating them in breadcrumbs or flour helps absorb any residual moisture, and baking or air frying at a high temperature in a single layer ensures even crisping.

Sweet potato fries are slightly higher in calories and carbs than baked regular fries, but they are significantly more nutrient-dense. They offer a high dose of vitamin A, making them a more nutritious option, especially when baked instead of deep-fried.

Yes, an air fryer is a great option for almost all vegetable fries. It uses hot air circulation to create a crispy exterior with very little oil, offering a healthier cooking method. Just be sure to cook in a single layer for the best results.

For those on a ketogenic diet, jicama and turnip fries are excellent low-carb options. They have significantly fewer net carbs than potatoes and can be prepared to have a satisfying texture, especially when baked or air-fried.

To get crispy carrot fries, toss them with a little oil and a binding agent like cornstarch before baking. The cornstarch absorbs excess water and helps create a crispy outer coating. Spreading them in a single layer and baking at a high temperature (400-425°F) is also key.

Seasoning depends on the vegetable and your personal preference. For sweet and earthy flavors (sweet potato, carrots, parsnips), spices like cinnamon, cumin, or smoked paprika work well. For savory fries (zucchini, jicama), garlic powder, chili powder, and herbs like rosemary or parsley are excellent choices.