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    Home » Recipes » Side Dishes

    Garlic Parmesan Keto French Fries - Air Fryer

    by Oscar Chimenti, Last Modified: September 29, 2023 This post may contain affiliate or sponsored links. See the Disclosure Policy linked in my footer.

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    Jump to Recipe Print Recipe

    Crispy Garlic Parmesan Keto French Fries made in the air fryer have a crunchy exterior with a light and fluffy interior just like traditional french fries. Only 1g net carbs per serving and I also share how to make them in the oven or stovetop.

    Flavoured with garlic and parmesan these healthy fries are also gluten free and a great diabetic friendly option. It only requires 3 ingredients to make the traditional fries but I like to kick it up a notch and take it over the top.

    garlic parmesan keto fries on a plate with a side of ketchup. this recipe
    Jump To:
    • Ingredients used to make keto fries
    • Watch the recipe video
    • Steps by step instructions
    • Recipe tips
    • Recipe variations
    • More takeout inspired recipes
    • Frequently asked questions
    • Other low carb keto recipes you might enjoy
    • Air Fryer Garlic Parmesan Keto Fries Recipe

    This recipe was inspired by Heavenly Fan's Youtube where she makes a traditional keto french fry recipe. She also has a lot of other amazing keto recipes on her youtube channel, check it out.

    Who doesn't love french fries? When I was developing my Low Carb Jalapeno Burger and Low Carb Hamburger Bun recipes I knew the one thing missing was french fries.

    Ingredients used to make keto fries

    ingredients used for the keto fries.

    You only need 3 ingredients to make the traditional keto french fries recipe. Almond flour, xanthan gum and salt with some warm water.

    I have always loved garlic parmesan fries so we also add some garlic powder and grated parmesan to make these delicious crispy bundles of heaven.

    • Almond Flour: we use almond flour to give the texture to these fries and what makes these fries keto.
    • Xanthan Gum: since we don't have gluten present we use xanthan gum to provide some elasticity to the dough before we cut it into french fries. Purchase Xanthan Gum on Amazon.
    • Salt: we salt the dough for these fries to give it some flavour, otherwise it would give a bland mouth feel.
    • Garlic Powder: using powder gives it that nutty but not too pungent flavour to these low carb french fries.
    • Parmesan: a perfect combo with garlic flavours makes these low carb fries a hit every time.

    Watch the recipe video

    Steps by step instructions

    How to make keto french fries in the air fryer?

    STEP 1: Using a medium sized mixing bowl and a rubber spatula mix together the almond flour, xanthan gum, garlic powder and salt. While mixing, slowly add 1 tablespoon of warm water at a time until it gets to a doughy consistency. I used 5 ½ tablespoons of water to get it to a almost tough doughy sticky texture.

    Now use your hands to knead the dough for about 1 minute. Then place the ball of dough between two pieces of parchment paper and roll out the dough to about a ¼ centimeter in thickness.

    At this point you want to preheat your Air Fryer to 400°F.

    Now cut the rolled out dough it into strips. (if you want to see the different ways I cut the dough, check out the video)

    I used a pizza cutter to cut into strips, if you don't have one you can use a knife.

    keto fries cut with a pizza knife on parchment paper.
    keto fries cut into strips

    STEP 2: Once your air fryer is preheated spray the air fryer basket with cooking spray and then lay out the strips in batches. Leave room for the air to flow through.

    Lightly spray the strips in the basket with cooking spray and Air Fry at 400°F for 5 minutes.

    uncooked keto fries in the air fryer basket.
    Uncooked fries in the air fryer basket

    STEP 3: Fries will be golden brown and ready for serving.

    air fried keto fries in basket sprinkled with parsley.
    air fried keto fries in the air fryer basket topped with parsley
    • STEP 4: Transfer fries to a plate and sprinkle with salt (if needed), parsley and freshly grated parmesan cheese. If you fancy, serve with a side of sugar free ketchup.
    garlic parmesan keto fries on a plate with a side of ketchup.
    keto fries served with sugar free ketchup.

    How to make keto french fries in the oven?

    Follow the directions above to make the fries and then place the uncooked fries onto a baking sheet lined with a parchment paper sprayed with cooking spray. Then spray the tops of the fries with cooking spray and back in a preheated 400°F oven for about 12-16 minutes. Fries should be golden and crispy. Sprinkle with salt (if needed), parsley and freshly grated parmesan cheese.

    How to make keto french fries on the stovetop?

    Follow the instructions above but instead of placing the uncooked fries in the air fryer, simply fry in a frying pan over medium high heat with oil until golden and crispy. Use enough oil to cover the fries, about a ¼ centimeter. Sprinkle with salt (if needed), parsley and freshly grated parmesan cheese.

    Recipe tips

    Low Carb Keto Fries hit those french fry cravings and give us all the feels of eating fast food fries. Here are some tips to make sure these fries turn out perfect.

    Crispy Fries: ensure your air fryer basket it preheated to 400°F before dropping those strips of fries in. Don't forget to spray the basket and the tops of fries with cooking spray. I used an olive oil cooking spray.

    Warm Water: the water should be warm but not too hot or it may result in a gummier dough. It should be warm enough to touch but not too cold either.

    • Serving: we enjoy these fries on their own but they are also great with a dip. If sugar free ketchup is not your thing, use a creamy dip like ranch or caesar.
    • Storage: doubt you will have leftovers but if you do, place the cooled fries in an airtight container and store in the fridge for up to 5 days. Reheat in the oven on a baking tray at 300°F for 3-5 minutes.

    Recipe variations

    These garlic parmesan keto french fries are delicious although here are some other ideas on how to enjoy low carb french fries. I have tried making this recipe with coconut flour but it doesn't seem to go well with the garlic and parmesan.

    • Asparagus Fries - for a twist on fries check out my oven baked Keto Asparagus Fries recipe.
    • Rutabaga Fries - using rutaba to make fries is an excellent way to enjoy them without all the extra carbs. Feel good Foodie has a Rutabaga Fries recipe that I enjoy.
    • Jicama Fries - similar to rutabaga fries but closer to a potato jicama can also make a great french fry alternative while keeping it low carb. A Sweet Pea Chef has a Jicama Fries recipe that I often make.

    More takeout inspired recipes

    • Tajin Keto Chicken Wings
    • Keto Nashville Hot Chicken Sandwich
    • Zero Carb Crust Meat Lovers Pizza Recipe
    • Low Carb Hoisin Beef Bowl
    garlic parmesan keto fries on a plate with a fork.
    keto fries topped with parsley and grated parmesan

    Frequently asked questions

    How are these fries keto or low carb?

    A serving of these fries is about 8-10 fries which are about 1g net carb per serving. Therefore they will likely fit into a low carb or keto diet.

    Are these fries good for diabetics?

    As these fries are low in carbohydrates they may not spike your blood sugars the same way traditional french fries might. Although all foods affect people differently and you should monitor your blood sugars to see how these fries affect you personally.

    Can I use gravy with these keto fries?

    Using gravy tends to make these fries too soggy and I do not recommend it.

    Other low carb keto recipes you might enjoy

    • white bowl with chicken salad topped with sliced green onions next to pickles and mayo.
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      Lazy Keto Meals: Quick and Delicious Low Carb Recipes for Busy Days
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      Low Carb Zucchini Pizza Boats (Oven or Air Fryer)
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    garlic parmesan keto fries on a plate with a fork.

    Air Fryer Garlic Parmesan Keto Fries Recipe

    Oscar
    Crispy low carb keto fries made in the air fryer with a garlic parmesan twist. With a crunchy exterior and a light and fluffy interior just like traditional french fries.
    5 from 39 votes
    Print Pin This Recipe
    Prep Time : 10 minutes mins
    Cook Time : 5 minutes mins
    Total Time : 15 minutes mins
    Course : Side Dish
    Cuisine : American
    Diet : Diabetic, Gluten Free
    Servings : 4 people
    Calories : 49

    Equipment

    • Air Fryer
    • Pizza Cutter
    • Parchment Paper
    • Rubber Spatula

    Nutrition

    Calories: 49kcalCarbohydrates: 3gProtein: 3gFat: 4gFiber: 2gSugar: 0g

    Ingredients
      

    • ¾ cup almond flour
    • 1 tablespoon xanthan gum
    • 1 teaspoon garlic powder
    • ½ teaspoon salt
    • 5 ½ tablespoon warm water
    • 3 tablespoon grated parmesan
    **New** I Hacked Diabetes recipe bookCheck out Low Carb & Diabetes Comfort Food!

    Instructions
     

    • Mix together the almond flour, xanthan gum, garlic powder and salt. Slowly add 1 tablespoon of warm water at a time until it gets to a doughy consistency.
    • Using your hands knead the dough for about 1 minute. Then place the ball of dough between two pieces of parchment paper and roll out the dough to about a ¼ centimeter in thickness.
    • Preheat Air Fryer to 400°F.
    • Cut the rolled out dough it into strips about ½" wide.
    • Spray the preheated air fryer basket with cooking spray and then lay out the strips in batches. Leave room for the air to flow through. Lightly spray the strips in the basket with cooking spray and Air Fry at 400°F for 5 minutes or until crispy and golden.
    • Transfer fries to a plate and sprinkle with salt (if needed), parsley and freshly grated parmesan cheese.

    Notes

    Crispy Fries: ensure your air fryer basket it preheated to 400°F before dropping those strips of fries in. Don't forget to spray the basket and the tops of fries with cooking spray. I used an olive oil cooking spray.
    Warm Water: the water should be warm but not too hot or it may result in a gummier dough. It should be warm enough to touch but not too cold either.

    This recipe card provides the basic details to make this recipe. For more information, questions or variations please review the content above the recipe card.

    Updates and Revisions

    If conflicting information between the video and recipe card, the recipe card will always have the most up to date information, ingredients and instructions.

    Click here to add your own private notes.

    Nutritional Information

    All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.

    LOVE THIS RECIPE?Check out I Hacked Diabetes on Pinterest

    Food safety

    • Cook to a minimum temperature of 165 °F (74 °C)
    • Do not use the same utensils on cooked food, that previously touched raw meat
    • Wash hands after touching raw meat
    • Don't leave food sitting out at room temperature for extended periods
    • Never leave cooking food unattended
    • Use oils with high smoking point to avoid harmful compounds
    • Always have good ventilation when using a gas stove

    See more food guidelines

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      Recipe Rating




    1. Rgar

      February 25, 2022 at 2:25 pm

      Deliciously fantastic! Definitely satisfied my french fry crave. Only concern is that 1TBS of Xantham Gum is a lot! I’m thinking of trying it with half the amount, if not less? Any thoughts?

      Reply
      • Oscar Chimenti

        February 25, 2022 at 3:31 pm

        The consistency may not be quite the same but maybe try 1/2 tbsp and see if you like the way it turns out.

        Reply
    2. Joyce K.

      February 24, 2022 at 2:08 pm

      5 stars
      Anything with garlic is an automatic win for me, and let me say that this recipe did not disappoint!!

      Reply
    3. amanda

      February 24, 2022 at 1:10 pm

      5 stars
      These fries are the bomb! SOOOO crispy and delicious!

      Reply
    4. Magali

      February 24, 2022 at 10:57 am

      5 stars
      What a great and healthy recipe! Garlic and parmesan on fries is always a great combo!

      Reply
    5. Natalie

      February 24, 2022 at 7:57 am

      5 stars
      Wow, brilliant! I've been missing fries since I'm on keto. I'm making this tonight. Thanks!

      Reply
    6. Nora

      February 24, 2022 at 4:08 am

      5 stars
      This combination of garlic, parmesan, and potatoes is amazing! Thank you for sharing your recipe!

      Reply
    7. Megan

      February 24, 2022 at 3:47 am

      5 stars
      Who knew keto fries would be this easy. Thanks for another great recipe.

      Reply
    8. Jeannie

      February 23, 2022 at 9:09 pm

      5 stars
      I dont feel guilty enjoying lots of this using the air fryer, its so good.

      Reply
    9. nancy

      February 23, 2022 at 6:57 pm

      5 stars
      Oscar I love this low carb Keto friendly garlic fries! its's so addicting!

      Reply

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    I am a Type 2 Diabetic and enjoy creating low-carb and diabetic-friendly recipes that are good for you! All recipes are developed to help you make great food without the highs and lows of diabetes.

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    garlic parmesan keto fries on a plate with a side of ketchup.