Turnip Fries Recipe
They may not always be the healthiest choice, but who doesn’t love to nosh on french fries, whether as a snack or side dish? Of course, all those french fries calories can catch up to you, but what if I told you I had a turnip fries recipe that is just as delicious and comes with fewer calories and carbs?
It’s true. That’s why I love this vegan turnip fries recipe.
Why Turnips Are Better Than Potatoes
Which are better for you: potatoes or turnips? Take one look at the nutrition of turnip fries vs. potato fries and you’ll get a clear picture.
Utilizing vitamin C-rich turnips instead of starchy potatoes, this recipe provides another alternative to traditional fries that you can add to your list, along with my sweet potato fries recipe and baked vegetable fries recipe. The biggest difference in terms of nutrition, of course, is that turnips are lower in carbs and calories than potatoes, making them a better option for those following low-carb diets and/or watching their weight.
In addition, turnip nutrition provides slightly more fiber and is a good source of vitamin C and calcium, while potato nutrition is higher in potassium.
OK, but what do turnips taste like, you may be asking yourself. Turns out, they have a similar, if slightly more bitter, taste as potatoes.
Thus, turnip fries ultimately taste very similar to french fries, making them a great variation for the fry lovers out there.
Good for Keto?
Many people wonder, are turnips OK on keto? Thanks to their status as a low-carb root vegetable, they actually make for excellent keto fries.
While one cup of boiled turnips does contain nearly eight grams of carbohydrates, thanks to the 3.1 grams of fiber, the net carbs actually only come out to less than five grams per cup. As such, turnip fries make a healthy, diet-compliant choice for anyone following a ketogenic, Paleo and/or low-carb diet plan.
How to Make Turnip Fries
First, gather the turnips, oil of choice (I use coconut oil in this recipe), garlic powder, sea salt and black pepper. At the same time, preheat the oven to 425 degrees Fahrenheit.
Next, peel the turnips and cut them into half-inch thick steak fries wedges. Here’s how to cut turnip fries: Cut the turnips in half, then cut each half into five to six wedges.
Place them in a large bowl.
In that same bowl, add the coconut oil, garlic powder, and black pepper and salt for added taste. Toss the ingredients until the turnip fries are well-coated.
To get cooking, line a baking sheet with parchment paper and place the fries in rows on the sheet. Make sure they don’t stack on top of each other so they’ll cook evenly.
Now pop your sheet in the oven, cook for 20 minutes and then flip the fries. Bake them an additional 15–20 minutes to your desired crispiness level, let cool and enjoy!
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Turnip Fries Recipe
- Total Time: 50 minutes
- Yield: 4-8 1x
- Diet: Vegan
Description
This turnip fries recipe is a delicious snack. They’re high in vitamin C and are a great option for healthy fries … plus keto-friendly.
Ingredients
- 4 turnips
- 1–2 tablespoons coconut oil
- ½ teaspoon garlic powder
- sea salt and black pepper, to taste
Instructions
- Preheat oven to 425 F.
- Peel turnips and cut into steak fries, about ½ inch thick.
- In a large bowl, toss all ingredients until turnip fries are well coated.
- Place in a single layer on a cookie sheet lined with parchment paper.
- Bake for 20 minutes.
- Flip fries and bake an additional 15-20 minutes.
Notes
- You can use grapeseed oil, butter or any other healthy oil in place of coconut oil if you prefer.
- Don’t go overboard with the oil. If you use too much, the fries will come out soggy.
- Prep Time: 10 min
- Cook Time: 40 min
- Category: Side Dish
- Method: By hand
- Cuisine: American
Nutrition
- Calories: 44
- Sugar: 3.4g
- Sodium: 53mg
- Fat: 2.3g
- Saturated Fat: 2g
- Unsaturated Fat: 0.3g
- Trans Fat: 0g
- Carbohydrates: 5.5g
- Fiber: 1.4g
- Protein: 0.7g
- Cholesterol: 0mg
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38 Comments
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Tried them they are delicious 😋
Can I cook these turnip fries in my Air Fryer? My other question is: Do I have to peel them?
Hi,
I never had turnips before and hope they taste good. I’m not a fan of sweet potatoes, will try these. I like that they are lower in carbohydrates.
I have a simple recipe for ketchup; makes a small quantity.
Inspired by the mommypotamus website.
Ketchup
12-14 oz tomato paste (or puree)
My note: Substitute with a can of diced tomatoes, use an immersion blender to blend smooth. On medium-low heat, reduce to preferred thickness.
1/3 cup maple syrup or more to taste (or honey)
1/3 cup plus 2 tbsp apple cider vinegar
2 tbsp onion powder
1 tsp unrefined sea salt
In the small pot: add and whisk the ingredients. Place pot on stove top burner.
On medium heat: let it boil, then reduce heat to a simmer. Reduce to the preferred thickness. Store in the fridge.
Do you think it would be possible to make a big batch of these, par bake them and then freeze them so I can just pull out what I need and toss them in the oven?
Amazing taste!
We love to eat raw turnips. in Pakistan it’s an apple for poor people.
Would you please post an article on the benefits of turnips. Thanks!
Using the herbs ?, a bi of onion & oil from my cabinet; basil & drizzle, about 1 TBSP of grape ? seed oil & cayenne pepper, the turnip ? turned out ok, taste ? good with that hint of celery even though I did use celery at all. My cook time was decreased also, because I microwaved them for 4:00 minutes then turned them over a couple of times in a hot pan, high heat, on the stovetop until brown. Well, it’s way to hot to turn the oven on in the summertime??
Dr. Axe,
Can I substitute the coconut oil with olive oil or does the coconut oil help with taste?
Does your ketchup recipe mentioned above freeze well? I was thinking about freezing it in portion sizes. Thanks.
can you make hash browns from turnips.
Absolutely! I find that finely grating them works best. I also squeeze out any excess liquid…takes out the bitterness. They have more taste than potatoes (and I was a big time potato girl). I saute onions with red and yellow peppers then add the turnips. Doesn’t stick together like potatoes but yummy. I buy a bunch of turnips…shred them…then use a seal a meal then freeze them.
Hi Dr. Axe,
I made these healthier fries last night (sans peels), and was very happy.
I made the simple paleo catsup, but wasn’t too happy with the way it came out (no offence, Heather).
Keep up with the great suggestions, everybody!
Bryan
Another great alternative to the potato, and of course the turnip, are celeriac fries. Celeriac, aka “celery root”, has a very mild celery taste and cooks similar to a potato. These can therefore be prepared in exactly the same way as the turnip fries recipe. A delicious low carb, low calorie and low fat side dish or snack.
I have a question, what exactly is the problem with potatoes? They are a whole natural food, why all the bad hype for them? If you fry them in coconut oil how can they not be as healthy as turnip or any other fries? Just wondering!
Would parsnips work? I like the taste much better.
Definitely!
How can you sayl anything cooked at that high of heat for 30 minutes is healthy
Are turnip fries ok for a person who has cancer? Will this fuel the cells, in other words?
Thanks.
Suitable for DIABETICS?
Will these fries spike insulin levels???
Thanks!
Isn’t the vitamin C destroyed in the cooking? Sounds great otherwise!
what other oil besides coconut oil can I use to cook turnip fries as I’m allergic to coconut. Can I use organic olive oil? Or grass fed butter? Or organic sesame oil? Or what?
Grassfed butter or ghee are good options
Turnip fries just out of the oven….Divine!
I am intrigued by the turnip fries. I have a family member that will not let go of traditional eating and if they even think I am doing something other than what they are used to they refuse it. Will this really work as a tasty substitute for deep fried potatoes, or will I just have to leave them behind? It sounds good, but I am not up for another refusal.
Are turnips lower in carbs than potatoes?
Yes
mmmmm fries… but I’ve been avoiding fries, cuz of the ketchup – liquid sugar!
taste good with hummus? coconut oil hummus… ran out of olive oil ;) use what u got :D
This is a recipe for quick and simple paleo ketchup..1 can (6 ounces) tomato paste;
2 tbsp vinegar or lemon juice;
1/4 tsp dry mustard;
1/3 cup water;
1/4 tsp cinnamon;
1/4 tsp salt;
1 pinch ground cloves;
1 pinch ground allspice;
1/8 tsp cayenne pepper, optional
Simply combine all the ingredients in a bowl and whisk well to combine. Refrigerate overnight to let the flavors develop and enjoy!
Or this is a more complex but well worth the time…1 pound fresh plum tomatoes + 1 pound canned plum tomatoes, or 2 pounds fresh plum tomatoes, chopped;
1 large onion, chopped;
1/2 fennel bulb, chopped;
1 celery stick, cut in cubes;
Fresh piece of ginger, about the size of a thumb, chopped;
2 cloves garlic, roughly chopped;
1/2 red chili, seeded and chopped finely;
Large bunch of fresh basil, picked leaves and chopped stalks;
1 tbsp coriander seeds;
2 cloves garlic;
1 tsp freshly ground black pepper;
Extra virgin olive oil;
3/4 cup + 2 tbsp red wine, balsamic or apple cider vinegar;
Sea salt to taste;Place the onion, fennel and celery in a large saucepan with some olive oil, the ginger, garlic, chopped chili, basil stalks, coriander seeds and garlic cloves and season with salt and the 1 tsp black pepper.
Over a low heat, cook for about 12 minutes, until the vegetables have softened, stirring occasionally.
Add 1 1/2 cups water and the tomatoes. Let simmer gently until the liquid is reduced by half.
Add the basil leaves, pour the sauce in a blender or food processor and process until very smooth.
Strain the sauce through a sieve into a clean saucepan and add the vinegar.
Simmer again until it reaches the desired ketchup consistency. Adjust the seasoning to taste.
Cool in the refrigerator and enjoy. This ketchup recipe can be bottled in sterilized jars and kept for up to 6 months in a cool dark place.
Make your own ketchup. I couldn’t live without ketchup.
Try mayo mixed with mustard, its a good fry sauce or homemade ranch.
What is the carbohydrate count on these?
We are working on adding nutrition facts to each recipe but until then, you can use this tool to create any recipe you want and see the specific nutrition facts: http://nutritiondata.self.com/mynd/myrecipes/welcome?returnto=/mynd/myrecipes
Thank you!
Here are the nutrition facts.
Nutrition Facts
Servings: 6
Per Serving % Daily Value*
Calories 44
Total Fat 2.3g 3%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 133mg 6%
Potassium 156mg 3%
Total Carb 5.5g 2%
Dietary Fiber 1.4g 5%
Sugars 3.4g
Protein 0.7g
Vitamin A 0% · Vitamin C 30%
Calcium 2% · Iron 1%
For the website go to :
https://www.verywell.com/recipe-nutrition-analyzer-4129594
Do you keep the turnip skins on? Not sure if it will be bitter.Thank you.
I’ve made them both ways. If you don’t mind the skin you can leave it on but if you don’t like the taste go ahead and peel them. Enjoy the recipe, it’s one of my favorites!
I can’t imagine eating the peel of the turnip as they can be pretty tough, and if you don’t buy organic, they have wax on them!