Baked French Fries (Diabetes Friendly)


Craving french fries? Try these easy baked french fries that are tossed in chili powder, cumin, and garlic, then roasted to crispy perfection!

Bowl of baked French fries on table

You may be wondering: can people with diabetes eat french fries?

White potatoes aren’t the best choice from a glycemic index perspective, but for most of us, it doesn’t hurt to enjoy them every once in a while. Just be sure to monitor the total amount of carbs you’re eating.

And these baked french fries are MUCH better for you than any french fries you’d get from a restaurant or fast-food chain! So when you need to squash a craving, this recipe is the way to go.

These potato wedges are absolutely delicious. They’re coated in flavorful southwestern spices and roasted to crispy perfection — how great does that sound?

But don’t just take my word for it. Whip up a batch and see for yourself!

How to make baked french fries

This recipe is easy to throw together for a tasty snack, appetizer, or side everyone will love!

Potatoes, spices, and oil on a cutting board

Step 1: Preheat the oven to 425°F.

Step 2: Slice the potatoes into wedges, about 8 per potato, and put them in a gallon bag. Drizzle with olive oil.

Step 3: Combine the chili powder, cumin, and garlic pepper in a small bowl, then add the mixture to the bag with the potatoes.

Step 4: Seal the bag and squeeze it to move the wedges around until they are well-coated in the oil and spices.

Zip-lock bag with potato wedges covered in oil and spices

Step 5: Empty the bag of potatoes onto a baking sheet and spread them out so that none are touching.

Step 6: Bake for 15 minutes, then flip the wedges and bake for another 10 minutes or until crispy.

Baked French fries on a aluminum baking sheet

Variations for this recipe

There are a few ways you can get creative with these roasted potato wedges.

I settled on a southwestern blend of spices because I was serving them alongside pulled pork tenderloin. But you’re welcome to use whatever spices you prefer.

You can also cut the potato into different shapes than wedges. I’ve had success cutting them into rounds as well!

Storage

Much like traditional french fries, roasted potato wedges are best served immediately. You want them while they’re hot and crispy!

If you do have any leftovers, you can store them covered in the refrigerator for up to 5 days. I would recommend reheating them in the oven or a skillet.

French fries on a cutting board

Other tasty and healthy sides

I love side dishes. Sometimes, they’re even better than the main course! If you’re looking for more tasty recipes to round out your meal, here are a few of my favorite side dishes:

When you’ve tried this dish, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

Recipe Card

Baked French Fries

Baked French Fries

Craving french fries? Try these easy baked french fries that are tossed in chili powder, cumin, and garlic, then roasted to crispy perfection!

Prep Time:10 minutes

Cook Time:25 minutes

Total Time:35 minutes

Author:Diabetic Foodie

Servings:3

Instructions

  • Preheat the oven to 425°F.

  • Slice the potatoes into wedges, about 8 per potato, and put them in a zip-lock bag. Drizzle with olive oil.

  • Combine the chili powder, cumin, and garlic pepper in a small bowl, then add the mixture to the bag with the potatoes.

  • Seal the bag and squeeze it to move the wedges around until they are well-coated in the oil and spices.

  • Empty the bag of potatoes onto a baking sheet and spread them out so that none are touching.

  • Bake for 15 minutes, then flip the wedges and bake for another 10 minutes or until crispy.

Recipe Notes

This recipe is for 3 servings. Each serving is ¼ of a pound of potatoes (the number of potatoes in ¼ of a pound is going to depend on their size)
Feel free to play around with the spice mixture or cut your potatoes into other shapes.
Roasted potato wedges are best served immediately. Leftovers can be stored covered in the refrigerator for up to 5 days.

Nutrition Info Per Serving

Nutrition Facts

Baked French Fries

Amount Per Serving (0.25 lbs)

Calories 117
Calories from Fat 28

% Daily Value*

Fat 3.1g5%

Saturated Fat 0.4g3%

Trans Fat 0g

Polyunsaturated Fat 0.4g

Monounsaturated Fat 2.2g

Cholesterol 0mg0%

Sodium 92.2mg4%

Potassium 496.7mg14%

Carbohydrates 20.1g7%

Fiber 0.2g1%

Sugar 0g0%

Protein 3.9g8%

Vitamin A 200IU4%

Vitamin C 0.8mg1%

Calcium 60mg6%

Iron 0mg0%

Net carbs 19.9g

* Percent Daily Values are based on a 2000 calorie diet.

Course: Side Dish

Cuisine: American

Diet: Diabetic, Low Fat

Keyword: french fries, potato wedges

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