Healthy Swaps For French Fries That Don't Compromise Flavor

by Meredith Grace
Salty, crispy, fatty, and fried - French Fries are a guilty pleasure you'll find in most American fast food restaurants. Recipe Rehab, hosted by American bilingual lifestyle expert Evette Rios, is here to take the guilt out of classic, caloric dishes.

Find out where to catch Recipe Rehab on your local cable channel.

You'll be surprised by the number of substitutes in the produce section that make for tasty fries - with only a fraction of the bad-for-you stuff.

Let's start with parsnips! In a recent episode, Chef Richard ditched the potato altogether and chose a parsnip for his french fry alternative. Parsnips are root vegetables, similar to carrots, with a slightly sweeter taste and firmer texture than potatoes. Cut the tops and bottoms off the parsnip, peel, then halve and quarter the thicker parts as necessary until all of the pieces are roughly the same size, ensuring even cooking. Toss with some fresh, flavorful herbs and into the oven they go!
Watch the rest of the clip below!  
Chef Vikki opted for sweet potatoes, which pack a punch of beta-carotene that the human body absorbs as immune-boosting vitamin A (Link to immune boosting article?). She also baked the fries instead of the deep fried versions you’ll see in many restaurants, which hikes up the fat and sodium levels to the same levels as traditional french fries. You can make these delicious treats at home by following Chef Vikki’s full recipe here.
Beyond parsnips and sweet potatoes, these are a few other healthy fry swaps you can give a whirl the next time you’re looking to rehab your french fry cravings.


Who doesn’t love a perfectly creamy, delicious avocado? If you find such a person, introduce them to the baked Avocado fries in this recipe from Lemons for Lulu and watch their minds change. Quick and easy, perfect for dipping in a tangy yogurt dip and full of healthy monounsaturated fats and a truckload of vitamins; you won’t regret making the switch.


Just like parsnips, carrots are just as yummy to swap in for potatoes, and also offer the same nutritional beta-carotene that sweet potatoes do! This recipe from Vegan blogger Samantha Turnbull at It doesn’t taste like chicken will have you sneaking fries off the baking sheet before you even sit down to dinner.

Green Beans

Whether you’re struggling to get your little ones to eat their veggies or just looking for a healthier alternative to the starchy variety of french fries, green beans might be just what you’re looking for! Pick up some fresh, firm green beans at your local grocery store and be sure to trim them before baking them to a crispy delight. If you’re in the mood for a little adventure, check out the Baked Green Bean Fries with Sriracha Salt recipe from Morgan at Host the Toast blog!
recipe rehabWATCH on Z Living: Recipe Rehab, where each week two chefs face off in a competition to give one family's high-calorie recipe a new low-calorie twist.

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