Crispy Baked Carrot Fries

French fry lovers lend me your ears! I have a satisfying substitute for when you want something slightly salty and crispy but need a healthier option. They’re my oven-baked carrot fries!

They are easy to make and taste almost exactly like sweet potato fries. Plus, if you’re looking for carrot recipes for kids, this one fits the bill as well. 😉

💬 If you try this baked carrot fries recipe, I’d LOVE it if you left me a recipe rating and comment below!

baked carrot fries in a white serving bowl with sriracha dipping sauce

Carrot Fries Vs Potato Fries

One is made from potatoes while the other is made from carrots. They are both vegetables. But is one healthier than the other?

While there is room for ALL vegetables in your diet, carrots fries have an advantage over potato fries.

Carrots are root vegetables which are considered non-starchy vegetables. Potatoes are tubers and considered starchy vegetables.

Non-starchy vegetables are usually higher in fiber and lower in sugar than starchy vegetables (1).

Nutritionally-speaking, carrot fries have a higher amount of vitamin A and antioxidant-rich carotenoids including beta-carotene, lutein, and zeaxanthin. As for potatoes, they are higher in potassium and phosphorus.

EXPERT TIP: Foods with fat-soluble vitamins (A,D,E, and K) are best eaten with a little bit of fat to help you absorb these nutrients better.

However, in terms of health conditions, individuals with diabetes may benefit from carrot fries over potato fries for maintaining more stable blood sugars. Non-starchy carrots have only around 9.5 grams of carbohydrate per 100-gram serving. Compare this to 100 grams of potato which has around 18 grams of carbohydrate. This is roughly double the amount of carbohydrates!

In addition, choosing carrots fries over potato fries may also reduce your risk of metabolic syndrome. Research on starchy versus non-starchy vegetables shows that consuming a larger amount of starchy vegetables, like potatoes, may raise your risk of metabolic syndrome. In contrast, the more non-starchy vegetables you consume like leafy greens, carrots, and beets, the lower the risk of metabolic syndrome!

EXPERT TIP: No matter if you prefer carrot fries or potato fries, if health is a priority, consider preparing your fries using a low-fat cooking method like baking, roasting, or grilling. This will keep the amount calories and fat to a minimum.

ingredients for carrot fries

Ingredients

Carrots– Good ol’ orange carrots straight from the grocery store are what I like to use. Feel free to use any type or color of carrot you choose. Just make sure to cut them to uniform sizes so they bake evenly in the oven.

Canola Oil: You will need some oil to coat your carrot fries. This helps the spices stick and ensures they bake to a nice golden brown.

Garlic Powder– seasonings like garlic powder add some flavor and health benefits.

Onion Powder– add a little of this with the garlic powder to give your carrot fries an extra flavor punch.

Salt– a little goes a long way. To avoid adding to much sodium, I only add 1/4 teaspoon of salt.

Black Pepper– a small amount of pepper may help boost nutrient absorption and improve gastric function.

Cornstarch– to get your carrot fries CRISPY, this ingredient is essential! Do not skip this.

How To Make Carrot Fries

The hardest part about making these baked carrot fries is cutting them up! Here are the step-by-step instructions so you can make these delicious and crispy carrot fries in your oven tonight!

Step 1: Cut Your Carrots

Frist thing’s first! Set you oven to 425 degrees Fahrenheit.

For this recipe, I use about one pound of whole carrots. This is around 6 or 7 medium-sized carrots.

Do your best to cut each of your carrots into similar size carrot sticks (length and thickness) so they cook evenly in your oven. Yes, oven temps can also vary, but ensuring you’re doing your part by making things uniform will help get the best results.

My carrots were cut into ~2 inch long by 1/4-inch thick sticks.

preparing carrot fries for the oven by cutting and adding seasonings

Step 2: Add Oil and Spices

Next, throw your carrot sticks into a large mixing bowl. Add the canola oil and your spices and toss to combine everything.

Prepare a baking sheet by lining it with parchment paper. Then plop all your carrot sticks onto the baking sheet and spread them out. Your carrot fries should be in a nice even layer, no crowding please!

Step 3: Shove Them In The Oven

Next, place the baking sheet into your pre-heated oven and let them bake for about 15 minutes.

After 15 minutes, flip them once to make sure they crisp on the other side, and to move them around if your oven doesn’t cook evenly. After flipping, allow them to bake for another 10-15 minutes. They should be golden brown and crispy when they’re done.

Then take them out to cool for a few minutes. Get your dipping sauce ready and enjoy these amazing carrot fries! They taste very similar to sweet potato fries!

baked carrot fries before and after

Tips For Making the Best Baked Carrot Fries

  • Keep the Size Consistent– Make sure you are cutting all your carrot fries to the same length and thickness (or as close as possible). If not, you could end up with some fries that are burnt and some that are not cooked through. Plus, they’ll also look more aesthetically pleasing!
  • Choose the Right Oil– While I love my extra virgin olive oil, I don’t recommend it in this recipe. This is because olive oil doesn’t have a high smoke point. Every oil has a smoke point, which is the temperature it reaches before it starts emitting smoke (AKA burning). For extra virgin olive oil, the range is 350-410 degrees (2). For this carrot fries recipe, I suggest an oil with a higher smoke point, like canola oil which has a smoke point of 435-445 degrees (2).
  • Don’t Skip the Cornstarch– Leaving out the cornstarch will leave you with limp carrot fries. You need cornstarch to help absorb the water content as your carrots begin to cook. Then they begin to crisp up as the cornstarch expands, leaving the crispy, slightly “puffy” coating. Trust me, it’s a game-changer!

Seasoning Variations

You can use any of the same seasonings in this carrot fries recipes as you would any French fry recipe. A little salt, pepper, garlic and onion powder is my go-to combo, but feel free to experiment with any spice combination you love. Here are a few recommendations:

Spanish carrot fries– oregano, cumin, garlic powder, onion powder, salt

Sweet carrot fries– cinnamon and maple syrup (or brown sugar)

Italian carrot fries– parmesan cheese, oregano, basil, garlic powder

Indian carrot fries– cumin, coriander, garam masala

Spicy carrot fries– chili powder, smoked paprika, cayenne pepper, salt

Looking For More Veg-tastic Sides?

These deliciously satisfying snacks and side dishes put vegetables front and center!

baked carrot fries in a white serving bowl with sriracha dipping sauce

Crispy Baked Carrot Fries

These crispy baked carrot fries are the perfect healthy alternative to French fries. They're easy to make and family-friendly. With minimal ingredients, this is a side dish you can feel good about serving and eating regularly.
Prep Time 15 minutes
Cook Time 30 minutes
Course Appetizer, Side Dish, Snack
Cuisine American
Servings 2
Calories 258 kcal

Ingredients
  

For Carrot Fries

  • 1 lbs carrots cut into ~2 inches long and 1/2 inch thick sticks
  • 2 Tbsp canola oil
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ¼ tsp salt
  • ½ tsp black pepper
  • 2 Tbsp cornstarch

For Sriracha Dipping Sauce

  • 2 Tbsp low-fat Greek yogurt
  • 2 Tbsp light sour cream
  • ¼ tsp onion powder
  • ¼ tsp garlic powder
  • ¼ tsp salt
  • ¼ tsp pepper
  • 1 tsp sriracha or any hot sauce

Instructions
 

  • Preset your oven temperature to 425℉.
  • Cut your carrots into evenly sized sticks. I cut them into about 2-inches in length and 1/2 inch thick sticks. You are welcome to make them longer or shorter. The key is to make them all around the same size.
  • Place your carrot sticks in a large mixing bowl. Add the canola oil and all the spices and mix well.
  • Line a baking sheet with parchment paper and spread your carrot sticks into one even layer, separating your carrot sticks so they don't stick together.
  • Place into your pre-heated oven and bake for 15 minutes. Then flip your carrot fries so they can brown on the opposite side. Bake for another 15-20 minutes or until golden brown and crispy around the edges.
  • While the fries are cooling, make the sriracha dipping sauce. Mix all dipping sauce ingredients in a small dish and serve with your crispy carrot fries!

Video

Notes

Additional Suggestions: 
  • If you want to reduce the calories in this recipe, use canola oil spray instead of canola oil. Simply spray the carrot sticks with canola cooking spray when you add the spices. Bake as directed. 
  • If you don’t have cornstarch, you can substitute potato starch or rice flour to coat your carrot fries. Keep in mind that these two substitutes won’t produce as crispy carrot fries as cornstarch would, but they work in a pinch!
  • Have fun with the spice mixture to change the flavor of your carrot fries. See the “Seasoning Variations” section above. 
  • FYI, if you make the sriracha dipping sauce here is the nutrition information per 2 tablespoon serving: 34 calories, 1.5 gm total fat, 0.9 gm saturated fat, 2.4 gm carbohydrates, 2.4 gm protein, 0.2 gm fiber, 370 mg sodium, 68 mg potassium, 6.3 mg cholesterol
 
Nutrition Information Per Serving (Makes 2 Servings): 
258 calories, 12.5 gm total fat, 1 gm saturated fat, 33 gm carbohydrates, 2.5 gm protein, 6.8 gm fiber, 445 mg sodium, 764 mg potassium, 0 mg cholesterol
 
Keyword carrot

Feel free to PIN this crispy carrot fries recipe to save and share with others!

carrot fries pinterest pin

💬 Share with me: Have you tried these baked carrot fries? I’d love to know how you liked them by leaving me a comment!

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating