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Say hello to the best low-carb alternative to classic potato fries! These keto French fries are made with parsley roots which are first pre-cooked and then deep fried for extra crunchiness.
Despite being a root vegetable, parsley roots are not as sweet and starchy as carrots or parsnips. In fact, they contain even fewer carbs than turnips!
During the process of developing this recipe, I first tried making them in the oven just like these Rutabaga French Fries, and then I tried deep frying them. The problem is that they always ended up too dry because parsley fries take longer too cook so they lose too much moisture before they get tender. That is why it's important to pre-cook them before frying.
Can I Use an Air Fryer?
If you want to use an air fryer, don't skip the pre-cooking step. Pre-cook by boiling the fries for just 4 to 5 minutes (or 2 to 3 minutes in the microwave) before placing them in an air fryer, adding 2 to 4 tablespoons of cooking oil and then cooking them for 15 to 20 minutes at 200 °C/ 400 °F, checking and tossing halfway.
What's the Difference Between Parsley Root and Parsnip?
When you follow a low-carb diet, it's really important that you understand the difference between parsley roots and parsnips.
Both parsley root and parsnip are root vegetables that are related to carrot, fennel, celery and celeriac. Parsley root and parsnip look deceptively similar but they are not the same vegetable.
Parsnip is more yellow, creamier in color, much higher in carbs and starches and has a more earthy flavor. Once cooked, parsnips get soft and starchy. A 100 gram serving of raw parsnip contains 13 grams of net carbs which is typically too high for someone following a low-carb diet (unless it's used in small amounts in soups or stews alongside other vegetables).
Parsley root, also known as Hamburg parsley, rooted parsley, and turnip-rooted parsley is purer white and has more distinctive horizontal lines all over the skin. Once cooked, parsley roots get tender but they are not as soft as parsnips. A 100-gram serving of parsley root only contains 1.7 grams of net carbs, making this vegetable ideal for a healthy low-carb diet.
You'll also notice that once you cut through parsley roots, the core is much more prominent than the one in parsnips. Finally, although it's not a rule, parsley root is often sold with tops still attached and the point where the green tops are attached looks slightly different to the ones in parsnips.
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What to Serve with Fries
These deep-fried low-carb parsley root French fries pair best with any of the options below:
How Many Carbs are in French Fries?
If you want to try making your own variation with different vegetables, here's a quick overview of the average net carbs per 100 grams (3.5 oz) of raw ingredients.
Avoid (too many carbs)
- potatoes: 10-17 g net carbs depending on the type
- sweet potatoes: 17 g net carbs
- parsnip: 13 g net carbs (do not confuse with parsley root!)
Vegetables to use in moderation
- celery root: 7 g net carbs
- carrot: 6.8 g net carbs
- pumpkin: 6 g net carbs
- swede (rutabaga): 5.6 g net carbs
Best low-carb options (lowest carb count)
- turnip: 3.9 g net carbs
- jicama: 3.9 g bet carbs
- kohlrabi: 2.6 g net carbs
- parsley root: 1.7 g net carbs (the lowest carb count, best option!)
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Hands-on Overall
Serving size about 1 1/2 cups, 85 g/ 3 oz fries
Nutritional values (per serving, about 1 1/2 cups, 85 g/ 3 oz fries)
Net carbs4.3 grams
Protein5.9 grams
Fat28.7 grams
Calories270 kcal
Calories from carbs 6%, protein 8%, fat 86%
Total carbs8.8 gramsFiber4.5 gramsSugars0 gramsSaturated fat3.2 gramsSodium581 mg(25% RDA)Magnesium125 mg(31% RDA)Potassium145 mg(7% EMR)
Ingredients (makes 4 servings)
- 1.2 kg parsley roots, peeled and cut into fries (2.6 lbs)
- enough frying oil for the fries (avocado oil, ghee, goose fat or duck fat work best)
- 1 tsp sea salt, or to taste
Instructions
- To make the fries, you'll need about 1.2 kg (2.6 lbs) parsley roots. Once peeled and trimmed, you'll get about 1 kg (2.2 lbs) of net weight which is what I used in this recipe.
- Peel the parsley roots using a potato peeler. Trim off the hard parts.
- Cut into fries, each one about 1 cm (1/2 inch) thick.
- Place in a saucepan filled with water. Add 1 to 2 teaspoons of salt and bring to a boil. Once boiling, cook for 7 to 10 minutes. Once cooked, pour through a colander to drain. They should be crisp tender so when you fry them they are cooked inside and crisped up on the outside without getting too dry. (Alternatively, you can pre-cook the fries by placing them in a bowl with no water and microwave for 5 to 6 minutes. Doing that will result in faster browning as there will be less moisture inside when you fry them.)
- Pour about 2 cups of oil in a small but deep sauce pan, or as much as you need to fully cover the fries. (Note: I only included about 25% of the oil in the nutrition facts as most will be discarded.) Heat up over a high heat.
- When the oil seems hot, drop in one fry. If the oil bubbles, it is hot and ready. Using a slotted spoon, add as many fries as you can to keep the fries submerged. Cook in 2 to 3 batches in needed. Depending on the thickness of the fries, cook for 5 to 10 minutes until golden.
- Using a slotted spoon, transfer to a plate or tray lined with paper towel to get rid of any excess oil. When still hot, sprinkle with salt to taste.
- Serve with Tartar Sauce or Ketchup. These fries are best eaten warm and fresh. They will soften as they cool down but can be reheated in the oven.
Ingredient nutritional breakdown (per serving, about 1 1/2 cups, 85 g/ 3 oz fries)
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