If you’re craving fries, are there healthier options?
There are a few things you can do if you want fries but also want to make a healthier choice:
Baked Sweet Potato Fries
Baked sweet potato fries are a great alternative to regular french fries. Sweet potatoes are packed with vitamins, minerals and fiber. Baking instead of frying reduces the amount of fat and calories. To make baked sweet potato fries:
- Cut sweet potatoes into fry shapes
- Toss with a little olive oil, salt and pepper
- Bake at 425°F for 25-30 minutes, flipping halfway
Oven Baked Fries
You can also make oven baked fries with white or russet potatoes:
- Cut potatoes into fries and rinse in cold water to remove starch
- Dry thoroughly and toss with a little oil
- Season with salt, pepper, garlic powder or other spices
- Bake at 425°F for 30-35 minutes, flipping halfway
Baking instead of frying reduces the calories significantly.
Air Fried Fries
If you have an air fryer, you can make fries with just a mist of oil. Air frying uses hot air to crisp the fries instead of deep frying.
- Cut potatoes into fries
- Mist with 1-2 tsp of oil
- Air fry at 400°F for 10-15 minutes, shaking halfway
Air fried fries are crisp on the outside but stay moist inside.
Cauliflower Fries
For a low carb option, try baking bites of cauliflower tossed in oil and spices. Cauliflower replaces the potatoes for a veggie fry.
- Cut cauliflower florets into fry shaped pieces
- Toss with oil, salt, pepper and any other spices
- Bake at 425°F for 15-20 minutes, stir halfway
Cauliflower fries satisfy the crunch craving and pack extra nutrients.
What dips can I eat with baked fries?
Baked fries are great paired with healthier dips:
Greek Yogurt Dips
Mix greek yogurt with various add-ins like ranch seasoning, chipotle salsa or garlic and herbs. Greek yogurt provides protein and the dip cuts calories compared to heavy cream or mayo-based dips.
Bean Dips
Refried bean, hummus or edamame dip are fiber and protein packed options.
Guacamole
Fresh guacamole adds vitamins and healthy fats. Just go easy on the chips!
Salsa
Tomato salsa gives a flavor boost and counts as a vegetable serving.
Light Creamy Dips
For a lighter spin on creamy dips, use greek yogurt, avocado, cottage cheese or make your own with reduced fat milk and a thickener like reduced fat cream cheese or pureed cauliflower.
Should I get a side salad instead of fries?
Getting a side salad instead of fries is usually a healthier option, but it depends on the toppings and dressing.
Here are some tips for making your salad choice a healthier one:
- Opt for dark leafy greens like spinach, kale or arugula as the base
- Load up on veggie toppings like tomatoes, cucumbers, onions, mushrooms, etc
- Add beans, nuts or seeds for extra protein and fiber
- Stick with vinegar, lemon juice or light dressing on the side
- Avoid heavy dressings, bacon bits, croutons, fried toppings
A salad full of fresh vegetables and lean protein can be very nutritious. Just watch out for unhealthy toppings that can make your salad worse than a serving of fries!
What about sweet potato fries vs regular fries?
Here’s a comparison of the nutritional value of sweet potato fries versus regular french fries:
| Nutrition Facts | Sweet Potato Fries | French Fries |
|---|---|---|
| Calories | 90 per 3.5 oz | 365 per 3.5 oz |
| Total Fat | 0.5 g | 19 g |
| Carbohydrates | 21 g | 41 g |
| Protein | 2 g | 3 g |
| Fiber | 3 g | 3 g |
| Sugars | 4 g | 0 g |
As you can see, sweet potato fries are lower in calories, fat and carbs compared to regular fries. They also provide more vitamins, minerals and antioxidants from the sweet potatoes. Choosing baked sweet potato fries is a much healthier option if you want to indulge your fry craving.
Conclusion
If you’re really craving french fries, there are ways to satisfy your craving in a healthier way. Baked sweet potato fries, regular oven baked fries and air fried fries all provide the crispy texture with less fat and calories. Pair your fries with fresh dips and salads to add nutrients. Sweet potato fries are the most nutritious choice and can be part of a balanced meal when eating out. With some simple substitutions, you can still enjoy fries without all the guilt!