French Fry Alternatives

According to the USDA, the two highest consumed vegetables in the United States are potatoes and tomatoes. 40% of that potato consumption was frozen and 58% of the tomato consumption was canned. We consumed 46.4 pounds of potatoes per person, and 29.6 pounds of tomatoes per person, in 2016. Why? Americans love french fries and pizza sauce.

Tomato sauces are super healthy when prepared without the addition of sugars, cheeses, and oils. So, if that’s the type of sauce you are using, then carry on!

French fries are great but many of us could benefit from consuming a little less oil and salt, so how about mixing it up a bit! Here are some convenient and healthier alternatives to french fries for you to try at home!

Sweet Potato Fries

Benefit: High in fiber, Vitamin A, and oven-baked instead of fried

  1. Preheat the oven to 400 degrees.
  2. Cut sweet potato into small slices.
  3. Add potato slices to a bowl with oil, salt, pepper, and paprika (optional).
  4. Toss/mix to coat fries.
  5. Bake on parchment paper for 35 minutes.

Roasted Parsnip Fries

Benefit: High in fiber, antioxidants, and support immune function

  1. Preheat oven to 450 degrees.
  2. Mix the cut-up parsnips, chopped rosemary, garlic, salt, pepper, and oil together.
  3. Roast for 10 minutes, turn parsnips over.
  4. Roast for 10-15 more minutes.
  5. Crush rosemary leaves over fries and season with more salt, pepper, or cumin (optional).

Parmesan Zucchini Fries

Benefit: Baked instead of fried and contains your daily serving of vegetables

  1. Preheat oven to 425 degrees.
  2. Slice and skin zucchini into finger-like cuts.
  3. Add 2 whisked eggs to a bowl.
  4. Prepare another bowl with parmesan cheese, your choice of herbs, garlic powder, and pepper. Mix.
  5. Dip zucchini slices into the egg batter then roll in parmesan/herb mix lightly.
  6. Bake for 30-35 minutes (look for golden and crispy fries), turning once around 15 minutes.

Preparing zucchini fries is fast and easy.

Preparing zucchini fries is fast and easy.
Brianna Weir, ©2019, Clemson Extension

Try zucchini fries for a healthier alternative to French fries!

Try zucchini fries for a healthier alternative to French fries!
Brianna Weir, ©2019, Clemson Extension

If this document didn’t answer your questions, please contact HGIC at or 1-888-656-9988.

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