Rutabaga is a delicious and nutrient-rich root vegetable that's often overlooked.
However, when sliced into sticks, baked until crispy, and served with a tasty fry sauce, rutabaga makes an excellent low-carb alternative to traditional potato fries.
Try these keto rutabaga fries for a guilt-free and tasty side dish that won't kick you out of ketosis.
Why you’ll love this keto-friendly recipe
Whether enjoyed as a side dish or appetizer, these keto french fries are mouthwatering and won't kick you out of ketosis.
Rutabagas are rich in fiber and vitamin C. They also promote digestive health and strengthen the immune system, helping you feel energized and vibrant with every bite.
Research published in the Journal of Medicinal Food found that bioactive compounds in rutabaga may slow the growth of cancerous tumors by promoting the death of cancer cells.
The study also reveals rutabaga's potent antioxidant properties, highlighting its potential as a dietary addition for cancer prevention.
With just 96 calories per serving, rutabaga fries offer a satisfying crunch without compromising your wellness goals.
These fries are best made using olive or avocado oil, which ensures delightful crispiness while providing heart-healthy monounsaturated fats.
Sprinkled with sea salt and black pepper, rutabaga oven fries burst with flavors that satisfy fast food cravings without excess sodium.
Paired with a delectable fry sauce that blends creamy mayonnaise, tangy yellow Dijon mustard, and a hint of smoky paprika, this recipe is bound to be a household favorite.
And the best thing, these rutabaga fries taste so good you may have a hard time believing they only contain eight grams of carbs per serving.
What are rutabaga fries?
Rutabaga fries are a healthier replacement for traditional potato fries.
They're made from rutabagas, a root vegetable that’s a cross between turnips and cabbage.
Rutabagas have a mild, slightly sweet flavor and contain fewer carbs than potatoes, making them an excellent keto-friendly ingredient.
By slicing and baking rutabagas, you can create crunchy fries ideal for dipping into your favorite low-carb sauce.
French fries vs. rutabaga fries
French fries, beloved for their crispy exterior and fluffy inside, are typically high in carbohydrates and fried in unhealthy vegetable oils.
They also have a high glycemic index of 75, which indicates that french fries can significantly raise blood sugar levels, making them unsuitable for keto.
On the other hand, rutabaga fries offer a lower-carb alternative with fewer calories and more fiber. Although they have a glycemic index of 72, rutabagas' overall glycemic load is only seven.
"Glycemic index measures how quickly a carbohydrate-containing food increases blood sugar levels, while the glycemic load takes into account the quality and quantity of carbohydrates consumed in a serving," explains Dr. Berg.
The glycemic load provides a more accurate picture of how a specific amount of food will affect blood sugar levels.
This means that rutabaga fries can be enjoyed in moderation on keto without causing a significant spike in blood sugar levels. This makes them a better choice for those watching their carb intake.
French fries have a distinct potato taste, whereas rutabaga fries offer a slightly sweeter flavor with a hint of earthiness. When cooked, rutabaga has a similar texture to a potato, making it a suitable replacement for traditional fries.
What's more, rutabaga fries can be baked or air-fried to achieve a crispy texture without the need for unhealthy oils, further enhancing their nutritional profile.
What to serve with keto rutabaga fries
These keto rutabaga fries are versatile and go well with many keto-friendly dishes.
Here are some ideas for what to serve with your crunchy rutabaga fries:
Keto BLT Burgers: Enjoy a delicious and satisfying meal with these keto-friendly burgers. Crunchy bacon, crispy lettuce, and juicy tomato pair perfectly with rutabaga fries.
Grilled Cheese Sandwiches: Who says you can't have comfort food while following a low-carb diet? Pair your fries with a warm, gooey grilled cheese sandwich made with keto bread.
Keto Hot Wings: These spicy and savory wings are tossed in homemade hot sauce that perfectly matches the creamy fry sauce and low-carb fries.
Seared Salmon with Dijon Herb Butter: The rich flavor of the salmon pairs well with the earthiness of rutabaga fries. Top it off with zesty, herby butter for a deliciously satisfying meal rich in healthy fats.
Keto Chili: On chilly days, there's nothing quite as comforting as a steaming bowl of chili. Pair it with crunchy rutabaga fries for a satisfying and keto-friendly meal.
What is fry sauce?
Fry sauce is a classic condiment often served with french fries, fried chicken, or steak.
It combines mayonnaise, ketchup, and other seasonings such as vinegar, Worcestershire sauce, or paprika.
This tangy and creamy dip compliments the delectable flavor of rutabaga fries and adds a layer of deliciousness to each bite.
Other keto-friendly dip recipes
If you're looking to switch up your fry sauce game, here are some other keto-friendly dip choices to try with your fries:
Creamy Avocado Dip: Combine avocado, cilantro, avocado oil, garlic, and lime juice for a deliciously creamy dip that adds healthy fats and zesty flavor.
Blue Cheese Dip: Made with sour cream, blue cheese, and herbs, this dip will add a sharp and cheesy flavor to your fries.
Spinach Artichoke Dip: If you're craving a more nutrient-dense dip, try this spinach and artichoke dip made with mozzarella cheese, cream cheese, parmesan cheese, and spices.
Storing and reheating tips
Once the rutabaga sticks have cooled completely, place them in an airtight container in the fridge, where they’ll stay fresh for up to three days.
When ready to reheat, place them in the oven at 350 degrees F (177 degrees C) for about five to ten minutes or until heated.
For a crispy finish, you can also reheat them in an air fryer for about three to five minutes at 375 degrees F (190 degrees C).
If you plan to make a large batch, freeze the uncooked fries in a single layer on a baking sheet before transferring them to a freezer-safe bag or container. They can be stored in the freezer for up to six months.
Key takeaways
These rutabaga fries are a low-carb alternative to french fries, simply seasoned with olive oil and salt and pepper for a delicious side dish or appetizer.
Serve them with aromatic fry sauce or experiment with other keto-friendly dips such as avocado, blue cheese, or spinach artichoke dip.
FAQ
1. Is rutabaga keto-friendly?
Yes, rutabaga is a low-carb vegetable that can fit into a keto diet if consumed in moderation.
2. What are rutabaga fries made of?
Rutabaga fries are made from rutabagas, a root vegetable low in carbs and high in fiber.
They're typically seasoned with herbs and spices and can be baked or air-fried for a crispy texture without the need for deep frying in unhealthy oils.
3. Does rutabaga taste like potatoes?
Rutabagas possess a mildly bitter flavor, whereas potatoes offer a unique, unmistakable buttery taste.
When cooked, they have a similar texture to potatoes, making them a great alternative to fries.
4. How many carbs are in rutabaga fries?
This recipe contains approximately eight grams of net carbs per serving. However, the exact carb count may vary depending on the size of your fries and how they’re cooked.
5. Is rutabaga a low-carb vegetable?
Yes, rutabaga is a low-carb vegetable containing approximately 12 grams of net carbs per cup.
Sources
https://pubmed.ncbi.nlm.nih.gov/23957358/
