Depending on how you go about it, snacking can either be a very healthy habit or one of your worst enemies.
Research into snacking habits has shown that eating healthy snacks can help maintain energy levels and keep us from overeating during meals (8).
On the other hand, unhealthy snacks can be full of empty calories, sugar and salt that can contribute to weight gain. The key is to find healthy snacks that don’t compromise on flavor or satisfaction.
One great example of a healthy snack is carrot fries. Carrots are naturally sweet and full of fiber, vitamins, and minerals. With the right flavorings and preparation, they can turn into an incredibly flavorful snack that will fill you up without adding too many calories.
We’ve rounded up everything you need to know about how to make carrot fries, including a variety of dips that will take your snack to the next level.
Crispy Baked Carrot Fries (5)
Baked carrot fries are a healthy twist on traditional French Fries. They’re easy to make, full of flavor and won’t leave you feeling guilty about your snacking habits.
In this recipe, we use a little cornstarch to give the carrots a crispy, golden coating. A combination of smoked paprika, chopped cilantro and pepper adds a savory kick to these delicious carrot fries.
- 1 pound medium carrots
- 1 tablespoon oil
- 2 teaspoons cornstarch
- 1 teaspoon smoked paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- Chopped cilantro or parsley
- Sauce or dip of choice to serve
- Preheat the oven to 425°F. Line a baking sheet with parchment paper.
- Wash and peel the carrots, then cut them into fry-like shapes.
- In a medium bowl, toss the carrots with oil, cornstarch and seasonings (except the chopped cilantro) until evenly coated.
- Spread the carrots in a single layer on the prepared baking sheet. Bake for 18-20 minutes, or until golden and crisp.
- While hot, toss the carrots with the chopped cilantro and serve with your favorite dip or sauce.
This recipe is courtesy of hostthetoast.com
Crispy Air Fryer Carrot Fries (2)
Want to keep your snack low-carb by omitting cornstarch? An air fryer is your solution! This method provides a crisp, golden exterior without the need for any additional flour. An added bonus? Air fryers make cooking quick and easy!
- 1 pound carrots cut in ¼-inch sticks
- 1 tablespoon avocado oil or olive oil
- ⅓ teaspoon salt adjust to taste
- ¼ teaspoon crushed black pepper
- ½ teaspoon paprika
- Peel, wash and cut the carrots into ¼-inch sticks.
- Pat them dry with a kitchen towel or paper towels.
- In a mixing bowl, add the carrot sticks and season them with the oil, salt, pepper, and paprika.
- Toss to coat evenly.
- Transfer the carrots to the air fryer basket and spread them out in a single layer.
- Air fry at 390°F for 15 minutes, shaking the basket once or twice in between.
- When done, turn off the air fryer, shake one last time and transfer to a serving plate. Serve with your favorite dip or sauce. Enjoy!
Nutritional information: Calories: 78 kcal, Carbohydrates: 11g, Protein: 1g, Fat: 4g, Saturated Fat: 1g, Sodium: 272mg, Potassium: 370mg, Fiber: 3g, Sugar: 5g, Vitamin A: 19068IU, Vitamin C: 7mg, Calcium: 39mg, Iron: 1mg
This recipe is courtesy of spicecravings.com
Tasty Carrot Fries Dips
We’ve rounded up the best carrot fries dips that will take your snacking experience to the next level.
Cool Sriracha Sauce (5)
If you’re looking for a dip with a kick, this cool Sriracha sauce is the perfect choice. It has a creamy texture and mild spicy flavor that pairs perfectly with crunchy carrot fries.
- Lime juice
- Greek yogurt
- In a medium bowl, combine the Sriracha, lime juice, and yogurt.
- Season with salt and pepper to taste.
This recipe is courtesy of hostthetoast.com
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Greek Yogurt Chive Dip (1)
This Greek yogurt dip is light and creamy with a hint of herbaceous flavor from the fresh chives. Not only is it perfect for carrot fries, but you can also use it as a dip for vegetables, french fries, or chips.
- 1 cup plain greek yogurt(285 g)
- 1 tablespoon lemon juice
- 2 tablespoons chives
- ¼ teaspoon salt
- ¼ teaspoon pepper
- In a medium bowl, combine the Greek yogurt, lemon juice, and chives.
- Season with salt and pepper to taste.
- Enjoy your carrot fries with one of these delicious dips!
This recipe is courtesy of tasty.co
Nutritional information: Calories: 522, Fat: 27g, Carbs: 46g, Fiber: 6g, Sugar: 35g, Protein: 24g
Ketchupy Ranch Sauce (3)
Keep things simple and classic with this ketchupy ranch sauce. The creamy texture pairs perfectly with the crunchy carrot fries, and it’s sure to be a hit with the whole family!
- 1/2 cup ketchup
- 1/2 cup bottled ranch dressing
- In a medium bowl, combine the ketchup and ranch dressing.
- Mix until fully incorporated.
- Serve with your favorite carrot fries. Enjoy!
Nutritional information: Calories: 165, Fat: 14g, Carbs: 11g, Fiber: 1g, Sugar: 7g, Protein: 1g, Cholesterol: 5 mg, Sodium: 390 mg
This recipe is courtesy of foodnetwork.com
Sriracha Mayo Sauce (7)
This Sriracha mayo dip is sure to wake up your taste buds! The spicy, tangy flavor cuts through the crunchy texture of the carrot fries, making this a delicious addition to your snacking menu.
- ¼ cup avocado mayo
- 1 tablespoon sriracha sauce
- lemon, juiced
- Pinch of sea salt
- In a small bowl, combine the mayo and sriracha sauce.
- Add a squeeze of lemon juice and season with a pinch of salt to taste.
- Mix until fully combined.
- Serve with your favorite carrot fries.
This recipe is courtesy of gardeninthekitchen.com
Troubleshooting Your Carrot Fries
Having a hard time getting the perfectly seasoned, crispy carrot fries? Here are some common issues and how to fix them:
Why Are My Carrot Fries Soggy?
There are several causes of soggy fries. One common reason is that the fries have been overcrowded in the air fryer basket or on the sheet pan. It’s important to spread them out in a single layer to ensure even cooking.
Another factor that can lead to soggy fries is too much oil. Make sure you’re using the recommended amount of oil to get the best results.
Another factor is putting wet fries in the air fryer or oven. If your fries are too wet, lay them out on a paper towel to absorb any excess moisture before you cook.
If using an oven, coating the fries with oil before baking helps optimize the crispiness.
Finally, be sure to shake the basket or sheet pan halfway through cooking. This will help redistribute any residual oil, ensuring perfectly crispy fries.
Why Are My Carrot Fries Too Dry?
The best carrot fries are crispy on the outside and soft on the inside. If your fries are too dry, there could be several causes. First, make sure you’re using the right type of oil. Olive oil and vegetable-based oils work best for frying carrot fries.
If you’re still finding them a bit on the dry side, try adding a touch more oil before cooking. This will help keep the fries moist and flavorful.
Finally, make sure you’re not overcooking your carrot fries. Follow the recommended cooking time for best results.
Are Carrot Fries Healthy?
Carrot fries are superior to traditional French fries in terms of nutritional value. They also have less starch than alternative versions like sweet potato fries. Below are some of the potential health benefits of carrot fries:
Weight Loss Benefits
One of the reasons you’ll find carrot fries on the menu of many health-conscious restaurants is that they are relatively low in calories.
One cup of cooked carrots contains only 55 calories (4). Even adding some calories for the oil used, they still make a great option for anyone watching their weight. As a replacement for calorie dense snacks like potato chips, carrot fries can be a great way to still enjoy the crunch and flavor without packing on the pounds.
Digestive Health Benefits
Carrot fries are also loaded with dietary fiber. This helps keep your digestive system running smoothly. Eating plenty of fiber can help reduce constipation and promote regularity (6).
Fiber also promotes a healthy balance of bacteria in the gut, which is important for overall digestive health (6).
Heart Health Benefits
Carrots are naturally rich in antioxidants like the carotenoid beta-carotene, which helps reduce oxidative stress and may protect against heart disease. Eating carrot fries can help you get your daily dose of these beneficial nutrients (6).
Eye Health Benefits
The beta carotene in carrots gets converted to vitamin A, which promotes healthy vision. Vitamin A helps the eyes adjust to changes in light and prevents night blindness. Eating carrots can help you maintain your vision as you age (6).
In addition, their orange hue indicates that they are a great source of lutein and zeaxanthin, two more carotenoids that are important for eye health (6).
Immune Boosting Benefits
Carrots are a great source of vitamin C, which helps keep your immune system running smoothly. Eating carrots may help fight off infections and disease-causing germs (6).
The Bottom Line
Carrot fries are a tasty and healthy alternative to traditional French fries. They are relatively low in calories and packed with beneficial nutrients like fiber, carotenoids, vitamin A, potassium, and vitamin C.
Eating vegetable dishes like carrot fries regularly can help you maintain a healthy weight while promoting heart health and eye health. So the next time you’re looking for a delicious way to get your daily dose of vegetables, consider making some carrot fries.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Carrot Fries (2019, tasty.co)
- Carrot Fries (2022, spicecravings.com)
- Carrot Fries with Ketchupy Ranch (n.d., foodnetwork.com)
- Cooked Carrots (n.d., myfooddata.com)
- Crispy Baked Carrot Fries (2020, hostthetoast.com)
- Nutritional and Health Benefits of Carrots and Their Seed Extracts (2014, scirp.org)
- Oven Baked Carrot Fries (2021, gardeninthekitchen.com)
- Snack Food, Satiety, and Weight1,2,3 (2016, nih.gov)