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April 30, 2024July 16, 2024

Keto Chicken Marsala

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This Keto Chicken Marsala is an easy Italian dish with grilled chicken and a creamy mushroom Marsala sauce, perfect as a keto meal every day of the week.

If you love keto chicken recipes, this creamy chicken dish with only 5.9 grams of net carbs is the easiest and delicious to start with.

Bonus, this chicken dish is also a gluten-free keto recipe suitable for everyone on a gluten-free diet.

Is Chicken Marsala Keto?

No, an authentic Italian Chicken Marsala recipe is not keto-friendly because the chicken breasts are covered with wheat flour. Wheat flour is not a keto-approved flour. It’s high in carbs and spikes blood sugar levels, which takes you out of ketosis.

Also, a regular chicken Marsala recipe contains two times more wine and cream, which brings three times more carbs per serving than this Keto Marsala recipe.

Is Marsala wine keto?

Marsala wine is a keto-approved wine, it’s a dry Italian wine, and like most dry wines, it is lower in carbs than sweet wine.

For a ¼ cup of Marsala wine (1 fl 0z) as used in this chicken marsala recipe, you get 3.6 grams of net carbs.

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Since this chicken recipe serves four people, Marsala wine only contributes less than 1 gram of net carbs. So to enjoy a tasty chicken marsala on keto, it’s totally fine to use that quantity.

How to make Keto Chicken Marsala?

Lucky for you, it’s super easy to whip this 30-minute keto chicken recipe, and you don’t have to be a chef to make it perfect. So let me show you how easy it is to make this keto dinner in no time.

Ingredients

First, gather the ingredients you need, a non-stick pan, and let’s cook dinner.

Large Chicken Breast – I used four chicken breasts, split them halfway into thin steaks of about 3 oz/150 grams each.
Salt
Almond Flour – to coat the chicken breast, you can also replace it with sesame flour if you can’t have nuts.
Unsalted Butter – or olive oil for a dairy-free option.
Garlic Powder
Onion powder

For the creamy sauce, you need:

Unsalted Butter or olive oil
Garlic Clove
Sliced Button Mushrooms – button mushrooms are the most authentic mushroom variety used in Italian mushrooms sauce. But, you can also opt for more flavorsome mushroom varieties like Portobello mushrooms or king oyster mushrooms.
Marsala Wine – it’s a dry Italian wine that is a keto-friendly wine if used in small amounts in recipes.
Chicken Broth – also called chicken stock in some countries.
Heavy Cream – heavy whipping cream, or coconut cream for a low-carb keto dairy-free option.
Finely Grated Parmesan – I used a block of fresh Italian Parmesan and grated it with the smaller attachment of my hand grater.

Prepare the Chicken Breast

First, choose two thick chicken breasts and split each in half horizontally to form 4 thin chicken steaks of roughly 3 oz/150 grams each. Set aside.

In a bowl, whisk almond flour, garlic powder and onion powder, salt, and pepper. Then, sprinkle the almond flour mixture on both sides of each chicken steak and use your finger to spread and rub all over the surface.

In a non-stick frying pan, melt the butter over medium heat and cook the chicken on both sides for 2-3 minutes or until golden brown. Remove the chicken from the pan, set it aside on a plate, cover with a piece of foil to keep warm.

Make the Creamy Marsala Sauce

In the same pan, add the remaining butter and cook the mushroom slices for a few minutes over medium-high heat, until fragrant and golden. Keep cooking until they evaporate their water. Then, stir in the crushed garlic and cook for a few seconds.

Finally, add the marsala wine to deglaze the pan – it will form vigorous bubbles to loosen fat sticking on the pan. Scrape down the bottom of the pan, and after 30 seconds, add the chicken stock, heavy cream, and reduce to low heat to simmer.

Simmer the sauce for 2-3 minutes, until it thickens slightly, then stir in the finely grated Parmesan.

Return the chicken breast to the pan for 1 minute, and serve immediately with fresh parsley on top.

Serving ideas

This chicken is delicious on its own or paired with some of the keto sides below.

Storage

This creamy chicken stores for up to 3 days in the refrigerator, sealed in an airtight container.

You can also use this recipe to meal prep your keto lunch. Store portions in airtight microwave-safe boxes. Freeze the box and thaw in the fridge the day before.

Rewarm in the microwave until hot or in a saucepan over medium heat.

Allergy swaps

This keto chicken recipe is naturally:

Gluten-free
Soy-free
Sugar-free

For a dairy-free option, swap the butter for the same amount of olive oil or coconut oil.

Next, replace the heavy cream with canned coconut cream. Make sure you shake your can of coconut cream before measuring as the cream and water separate in the can.

Finally, skip the parmesan and use a pinch of xanthan gum to thicken the sauce.

More chicken low-carb recipes

I love cooking keto chicken recipes. Below I shared with you my best other chicken recipes to try.

XOXO Carine

Recipe Card

Keto Chicken Marsala

Marsala Keto Chicken RecipeMarsala Keto Chicken Recipe

5.9gNet Carbs

Prep Time: 10 mins

Cook Time: 10 mins

Total Time: 20 mins

Net Carbs 5.9g

Fat 32.3g

Protein 30.9g

Calories 453.9kcal

Author: Carine Claudepierre

serving (1 chicken steak)

An easy comforting dinner with creamy Keto Chicken cooked in Marsala mushroom sauce.

Optional – for a thicker sauce

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Cut each chicken breast in half horizontally to form 4 thin chicken steaks.
In a bowl, whisk almond flour, garlic powder, onion powder, salt, and pepper.
Sprinkle the flour mixture on both sides of each chicken steak and use your finger to spread and rub all over the surface. That’s ok if it doesn’t cover the breast entirely. Shake to remove excess and set aside on a plate.
In a non-stick frying pan, melt butter over medium heat and cook chicken on both sides for 2-3 minutes or until golden brown. Remove from the pan, set aside on a plate, cover with foil to keep warm and moist.
In the same pan, over medium-high heat, add the remaining butter and cook the mushroom slices and garlic for a few minutes, until fragrant, golden, and all the mushroom water has evaporated – it can take up to 5-6 minutes. This is important, or the sauce won’t be as thick and smooth.
Add the Marsala wine to deglaze the pan – it will form large bubbles to loosen the fat sticking on the pan. Scrape down the bottom of the pan to help release the fat and, after 30 seconds, add the chicken stock, heavy cream, and reduce to low heat to simmer.
Simmer the sauce for 2-3 minutes, until it thickens slightly, then stir in the Parmesan and a pinch of xanthan gum for thicker sauce – optional.
Taste the sauce and adjust with salt and pepper if needed.
Return the chicken breast to the pan for 1 minute, and serve immediately with fresh parsley on top and keto rice on the side.

Nutrition Facts

Keto Chicken Marsala

Amount Per Serving (1 serving)

Calories 453.9
Calories from Fat 291

% Daily Value*

Fat 32.3g50%

Saturated Fat 17.9g112%

Trans Fat 0.4g

Polyunsaturated Fat 1.6g

Monounsaturated Fat 8.5g

Cholesterol 163.4mg54%

Sodium 462.4mg20%

Potassium 688.1mg20%

Carbohydrates 6.9g2%

Fiber 1g4%

Sugar 2.6g3%

Protein 30.9g62%

Vitamin A 1025.1IU21%

Vitamin B12 0.5µg8%

Vitamin C 5.3mg6%

Vitamin D 0.7µg5%

Calcium 144.3mg14%

Iron 1mg6%

Magnesium 43mg11%

Zinc 1.4mg9%

Net Carbs 5.9g

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

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October 30, 2023April 30, 2024

Low-carb Keto Marzipan (Vegan!)

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This easy 4-Ingredient Low-Carb Keto Marzipan recipe is a 10-minute Keto Christmas Dessert Recipe with a delicious nutty fondant texture and only 1 gram of net carbs per serving! Bonus, this is an egg-free marzipan recipe, also suitable for vegan keto food lovers.

It’s almost Christmas and a great time to start preparing or testing some delicious keto dessert recipes to share with family and friends. As a French person, I used to buy logs of marzipan in store. It is a traditional almond flavored dessert that I used to love, plain or covered with chocolate.

But it’s also a high-carb and high-sugar treat, so here’s my sugar-free, low-carb version for you!

What’s marzipan?

Marzipan is a traditional German almond sweet dessert made of almond flour, almond extract, powdered sugar, and egg whites. It’s used in many different recipes like Marzipan cookies, marzipan chocolate, marzipan rose, or animals or on its own as a treat.

Is marzipan keto?

No, a traditional marzipan recipe contains a lot of added powdered sugar, and it’s therefore high in carbs.

How to make keto marzipan?

Luckily, it’s super easy to make a keto marzipan recipe at home.

Since I didn’t want to use raw egg whites in my marzipan, this recipe is also a keto vegan marzipan recipe.

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Ingredients

All you need to make this sugar-free marzipan recipe are:

Ultra-fine blanched almond flour – the recipe works with almond meal, but the marzipan color won’t be as light and golden. Plus, the texture will be grainier, so I recommend finely ground almond flour instead.
Keto Powdered sweetener of choice – any powder keto sweetener like powdered erythritol or allulose works. Don’t use the granulated form, or the texture of the marzipan won’t be smooth.
Almond extract or rose water extract.
Water – the traditional recipe uses raw egg whites, which work well. However, water makes the recipe last longer, and it provides an option for keto vegan marzipan food lovers!

Blend

To make a smooth low-carb marzipan recipe, bring all the ingredients into a food processor, and using the S blade attachment, blend at high speed for about 1 minute.

Stop the food processor when the mixture starts to come together or be sticky enough to form a ball if squeezed in your hand.

Shape into a log

Transfer the marzipan dough onto a piece of parchment paper – this prevents the dough from sticking to your benchtop.

Slightly oil your hands and knead to gather the pieces of dough and form a ball.

Flatten the ball and turn it into a log shape.

Wrap the log into plastic film. Seal the plastic wrap very well on both sides and store 1 hour in the fridge to firm up.

Remove the marzipan from the plastic wrap, place it on a chopping board, and use a long sharp knife to cut it into slices of about 15 g each or 0.5 ounces per serving.

You can cut all the marzipan and once and store the slices in an airtight container in the fridge for up to 2 weeks.

You can also freeze the marzipan and thaw at room temperature a single serving just 30 minutes before eating it.

Serving Marzipan

There are many ways to eat marzipan.

In Europe, most people enjoy a piece of marzipan as a snack. It’s a popular side to a cup of bulletproof tea or coffee latte in the afternoon.

Another option is to use this marzipan recipe to make my marzipan chocolate truffles recipe. These are perfect as a keto recipe to celebrate Christmas.

Swaps

This healthy marzipan recipe is naturally:

Gluten-free
Egg-free
Keto – sugar-free
Paleo
Dairy-free

However, if you want to make marzipan almond-free, you can swap almond flour by some of the keto flours below:

Sunflower seed flour
Hazelnut flour to make hazelnut marzipan
Sesame seed flour

Frequently Asked Questions

Can I make marzipan without a food processor?

Most marzipan recipes, keto or not, use a food processor to create the smoothest melt-in-your-mouth almond fondant without grainy bites or almonds.

However, if you really crave this sweet treat and you don’t have a food processor, you can gather the ingredients in a bowl. The result won’t be as smooth, and it will probably fall apart and require more water.

What Can I Do If My Marzipan Is Dry?

It happens if your almond flour is coarse and soaks more liquid. To fix that, add more water to the food processor, one teaspoon at a time until the dough is soft, sticky, and easy to shape into a ball.

Can I freeze marzipan?

Absolutely yes! The best is to freeze single servings of marzipan so you can easily thaw one portion in 30 minutes at room temperature.

Can I dip the log in chocolate?

Yes, you can melt 100 grams of sugar-free chocolate chips with 1/2 teaspoon coconut oil in a saucepan over medium heat.

Then, remove the marzipan log from the fridge and pour the melted chocolate on top.

Place the dipped marzipan log on a rack to drain extra melted chocolate and pop in the freezer for a few minutes to quickly harden the chocolate shell.

More no-bake keto desserts

If you enjoy no-bake keto desserts, I have many options for you:

Healthy Avocado Chocolate truffles are easy and Delicious fudgy chocolate truffles, 100% dairy free, vegan and paleo. No bake dark chocolate truffles to had some healthy touch to your Christmas truffles plate.

NO BAKE KETO COCONUT BALLS 1.2 g net carbs #nobake #keto #coconutballs #vegan #healthy #easy #5ingredients #fatbomb #videos #ketocookies #sugarfree #lowcarb

Have you made this gluten-free marzipan recipe? Share a review below to tell me how it went,

XOXO Carine

Recipe Card

Keto Marzipan Recipe

1.1gNet Carbs

Prep Time: 5 mins

Fridge 1 hr

Total Time: 1 hr 5 mins

Net Carbs 1.1g

Fat 5.2g

Protein 2.2g

Calories 59.7kcal

Author: Carine Claudepierre

An easy 4-Ingredient Keto Vegan Marzipan recipe with a delicious melt-in-your-mouth texture full of almond flavors

New to Keto?
Join my Keto Quick Start Guide now to get all the best keto tips for beginners, straight to your inbox!

Place all the ingredients in a food processor, and using the S blade attachment, blend for 1 minute on high speed until it comes together into a sticky paste.
Bring all ingredients together on a piece of parchment paper and knead for a few seconds until they stick together into a bowl. You can add a few teaspoons of water if too dry.
Wrap in a log shape in plastic wrap and refrigerate for 1 hour.
Slice into 15g (0.5oz) slices and serve as a snack or dessert or side to a cup of coffee.

Nutrition Facts

Keto Marzipan Recipe

Amount Per Serving (1 serving (15g, 0.5oz))

Calories 59.7
Calories from Fat 47

% Daily Value*

Fat 5.2g8%

Saturated Fat 0.4g3%

Sodium 0.2mg0%

Potassium 0.2mg0%

Carbohydrates 2.2g1%

Fiber 1.1g5%

Sugar 0.4g0%

Protein 2.2g4%

Calcium 22.1mg2%

Iron 0.4mg2%

Magnesium 0.1mg0%

Net Carbs 1.1g

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

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October 23, 2022July 16, 2024

Almond Flour Cupcakes (Keto, Gluten-free, Dairy-free)

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These Almond Flour Cupcakes are moist, fluffy, and healthy vanilla cupcakes made with almond flour. Bonus, these are keto cupcakes 100% sugar-free and dairy-free with only 3 grams of net carbs per serving.

It’s that time of the year when we should start practicing our cupcakes skills for Christmas, right?

After my keto lemon cupcakes, here are vanilla keto cupcakes made with the most delicious buttercream frosting and sugar-free sprinkles for a touch of color.

How to make Almond flour cupcakes?

There’s nothing easier than making these delicious almond flour gluten-free cupcakes! All you need are a few ingredients and some top tips to make these baked goods, moist and delicious.

Preheat oven

Before you start the recipe, preheat the oven to 350°F (180°C). Line a 12-hole muffin tin with lightly oiled cupcake paper liners. Set it aside.

Ingredients at room temperature

The key to making delicious cupcakes with almond flour is to use ingredients at room temperature. Don’t use eggs or almond milk straight out from the fridge or the cupcakes comes out dense:

Blanched Almond Flour – This is not the same as almond meal. If you never baked with keto flours before, especially almond flour, you should know that almond meal is not the one to choose to make fluffy almond flour baked goods. Almond flour is a light, fine and golden flour made of blanched almond.
Granulated Sweetener – To keep this recipe keto-friendly, I used erythritol but any granulated sweetener works in the recipe. If you are looking for paleo cupcakes, use coconut sugar as a healthy swap.
Large Eggs – Not small, not medium but large eggs at room temperature. Eggs add the best fluffy texture to gluten-free cupcakes. Note that the recipe won’t work with egg replacers. Also, you must use eggs at room temperature, take them out from the fridge at least 30 minutes before making the recipe.
Unsweetened Almond Milk
Baking Powder – You can swap baking powder for baking soda. Double up the amount of called in the recipe.
Melted Coconut Oil – You can use butter too but the recipe won’t make gluten-free, dairy-free cupcakes anymore!
Vanilla Extract – yes, that’s one tablespoon! These are keto vanilla cupcakes and you want that vanilla flavor to pop!

Combine wet to dry ingredients

Now, in a mixing bowl add all the dry ingredients: almond flour, baking powder, and granulated sweetener. Whisk to evenly combine the dry ingredients together and avoid lumps.

In another bowl, whisk eggs, almond milk and melted coconut oil, and vanilla extract. Make sure that all ingredients are at the same temperature.

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Now, stir the wet ingredients with the dry ingredients until a thick cupcake batter forms. Don’t expect a light runny batter like you sued to have when baking with flour.

Almond flour muffin, cupcakes, or almond flour bread batter always look thicker, gritty and that’s normal. Don’t thin out the batter.

Bake in the center rack

Now, fill 12 cupcake paper cases with the batter – I used about 1/4 cup per cupcake.

Bake in the center rack of the preheated oven at 350°F (180°C) for 20-25 minutes or until golden brown on top. If the cupcake tops brown too fast, tent the muffin tray with a piece of foil to prevent the top from darkening.

Check the baking time by inserting a toothpick in the center of the cupcakes. It should come out dry with no crumbs.

Cooling down

Cool the cupcakes down on a cooling rack immediately after baking. Don’t cool down in the pan or they trap some moisture.

Cupcake frosting

Of course, these keto vanilla cupcakes are even better with some keto buttercream frosting.

To make the frosting you need:

Softened butter or dairy-free butter if you don’t eat dairy. Some dairy-free butter blocks are made of coconut oil and are keto-friendly.
Powdered erythritol
Vanilla stevia drops – the reason I use stevia drops and powdered erythritol is to boost the sweetness of the frosting and avoid too much sugar alcohol sweetener. In fact, erythritol tends to cool down the batter, and sometimes, it splits the frosting. So it’s better to add only a small amount and balance sweetness with stevia drops.

Use the paddle attachment of your stand mixer to beat butter until creamy. Then, stir in the remaining ingredients. Taste and adjust sweetness if desired.

Pipe the frosting on top of the cupcakes once they are cooled.

Decorate with a pinch of sugar-free sprinkle for colors!

Storage

Store the cupcakes for up to 4 days in a cake box in the fridge.

Or, freeze the cupcakes in a ziplock bag and thaw at room temperature the day before serving.

Frequently Asked Questions

Can I swap almond flour for coconut flour?

No, you can never swap one for the other. Coconut flour contains 4 times more fiber than almond flour and it requires more eggs or liquid to make fluffy cupcakes. Use this coconut flour cupcake recipe if you don’t have almond flour available.

How to save my frosting that split?

A frosting splits when there’s a large variation of temperature in the bowl. It can be that your almond milk or butter are too cold or you added more powdered sugar-free erythritol.

Erythritol decreases the temperature of the batter. You can fix a split frosting by adding warmer ingredients in the mix, more room temperature almond milk for example.

If it splits because the mixture is too hot, pop the bowl in the fridge.

Can I add cocoa powder?

You can make keto chocolate cupcakes with this recipe. Decrease the almond flour to 2 cups and add 1/4 cup cocoa powder in the mixture and 1/3 cup chocolate chips.

More almond flour recipes

If you like to bake with almond flour, I have many more keto-friendly recipes for you:

Keto blueberry muffins with almond flour

KETO LEMON CUPCAKES 4 g net carbs with almond flour #keto #ketocupcakes #cupcakes #lemon #buttercream #sugarfree #glutenfree #grainfree #ketobaking #ketodesserts #healthycupcakes #blueberry #almondflour #easy #coconutflour #moist

Have you made these grain-free cupcakes? Leave a comment or review below.

Carine

Recipe Card

Almond Flour Cupcakes

3gNet Carbs

Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 30 mins

Net Carbs 3g

Fat 30.8g

Protein 6.7g

Calories 312.6kcal

Author: Carine Claudepierre

An easy Almond Flour Cupcake recipe with a moist vanilla crumb and delicious buttercream frosting. dairy-free, gluten-free, and keto-friendly.

New to Keto?
Join my Keto Quick Start Guide now to get all the best keto tips for beginners, straight to your inbox!

Preheat oven to 180°C (350°F). Line a 12-hole cupcake/muffin pan with cupcake paper cases or grease mold with an oil spray if preferred. Set aside.
In a medium-sized mixing bowl, whisk together eggs, sugar-free sweetener of your choice, unsweetened almond milk, melted coconut oil, and vanilla extract. Make sure all the ingredients are at room temperature. If you are using cold eggs straight out of the fridge, they will solidify the coconut oil creating oil lumps. Otherwise, use butter to prevent this from happening.
Stir in baking powder and almond flour, 1/2 cup at a time, stirring gently incorporate the flour to avoid lumps.
Transfer the cupcake batter evenly into the 12-cupcake case. I used a mechanical ice cream scoop to be accurate and ensure that each cupcake has the same size (and so the same amount of carbs per serving).
Bake for 22–25 minutes or until a toothpick inserted in the middle of the cupcakes comes out clean or with few to no crumbs on it.
Cool for 10 minutes in the cupcake pan, then gently transfer onto a cooling rack and cool for 30 minutes to 1 hour before eating. Be patient. They get the best texture at room temperature.

Storage

Store in an airtight box for up to 4 days at room temperature.
Can be frozen in airtight ziplock bags, preferably without the paper cup. Defrost the day before at room temperature. Can be toasted or rewarmed in an oven at 100°C/210°F.

Cupcake Buttercream Frosting

In a stand mixer, using the paddle attachment, beat softened butter until creamy.
Stir in stevia drops, powdered sweetener and add cream gradually until the frosting reach your favorite texture.
Taste and add more sweetener if needed.
Pipe on top of the cooled cupcakes and decorate with sugar-free sprinkles.

Note 1: Any granulated sweetener works in this recipe. To make keto cupcakes, I used sugar-free erythritol but if you are not on a keto diet, coconut sugar is a healthy swap
Note 2: Melted butter or melted ghee works as well.

Nutrition Facts

Almond Flour Cupcakes

Amount Per Serving (1 cupcake)

Calories 312.6
Calories from Fat 277

% Daily Value*

Fat 30.8g47%

Saturated Fat 9.1g57%

Trans Fat 0.1g

Polyunsaturated Fat 3.4g

Monounsaturated Fat 6.6g

Cholesterol 48.2mg16%

Sodium 231.7mg10%

Potassium 25.9mg1%

Carbohydrates 5.5g2%

Fiber 2.5g10%

Sugar 1g1%

Protein 6.7g13%

Vitamin A 592.9IU12%

Vitamin B12 0.1µg2%

Vitamin C 0.1mg0%

Vitamin D 0.3µg2%

Calcium 108.7mg11%

Iron 1.2mg7%

Magnesium 2.3mg1%

Zinc 0.2mg1%

Net Carbs 3g

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

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May 5, 2021July 16, 2024

Keto French Fries only 5 ingredients

Keto French Fries, also known as Rutabaga Fries or Turnip Fries, are the best keto substitute for French fries on a keto diet.

They are delicious gluten-free baked fries alternative to potatoes, slightly softer but with only 6 grams of net carbs per serving, or 5 times fewer carbs than regular French fries.

Can you eat French fries on keto?

No, you can’t eat regular French fries from your favorite fast food or grocery store. French fries are made from potatoes, a high-carb vegetable that will convert into sugar in your bloodstream, keeping you out of ketosis.

But luckily, you can make Keto French fries using rutabaga or turnip, lower-carb vegetables.

Rutabaga, swedes, turnips, which one is correct?

Rutabagas have many names. In many Commonwealth countries, like here in New Zealand, we call them swedes. It refers to the same vegetables with the same nutritional values as rutabagas.

However, there’s also another keto-friendly vegetable similar to rutabagas called turnip. Let’s see how they differ and which one is the best to make keto fries.

How to make keto fries?

It’s very easy to make keto French fries with only 4 ingredients. There are two keto-friendly vegetables that make delicious keto-friendly alternatives to French fries: Rutabaga or Turnip.

Both work the same and basically bake at the same speed. Feel free to use the vegetable you found in your local store.

Ingredients for turnip fries or rutabaga fries

All you need to make rutabaga fries are:

Rutabaga – it looks like a large white ball with shades of purple. As mentioned above, you can make baked turnip fries using this recipe, turnip is smaller than rutabaga, but they bake at the same speed. Remember that rutabagas have a sweet flavor, so if you prefer a neutral flavor, chose turnip.
Light olive oil – or avocado oil.
Salt
Smoked Paprika – that’s the magic ingredients to make these keto fries so tasty.
Garlic powder

Prepare the vegetable

First, peel the thick outer skin of your rutabaga using a veggie peeler. Next, trim both ends and cut the vegetable into 1/4 inch slices. You should have circular slices of vegetable.

Finally, place the circle on a chopping board and slice 1/4 inches matchsticks. Set aside in a bowl.

Coat

In another bowl, combine the coating ingredients: oil, salt, garlic powder, and paprika.

Pour the coating onto the fries, and toss to cover each matchstick evenly.

How to bake keto fries?

You have two options to bake keto fries made rutabagas or turnip.

1 . Oven-baked fries

Cover a large baking sheet with parchment paper and arrange the fries on the rack, leaving some space between each fry to make sure they don’t overlap.

Bake in preheated oven at 400F (220C) for 30 minutes. Then, switch the oven to broil mode and keep baking for 5-10 minutes until the fries are soft in the center and slightly crispy on top.

Add an extra pinch of garlic salt or regular salt and pepper just before serving, if desired.

2. Air fryer method

Air frying keto fries is great but time-consuming. Indeed, all the fries won’t fit in the basket, so you will have to work in batches.

Since these keto fries with rutabagas soften really fast, you will have a batch ready in 30 minutes.

But then have to wait another 30 minutes to get the next batch which is not convenient if you want to serve a large portion.

For the air fryer method, lay the fries in an air fryer basket, make sure the fries don’t touch each other, and air fry at 400F (220c) for 30 minutes.

How to eat keto fries?

These keto fries are a great side dish to keto lettuce burgers, grilled meat, or as a quick fries craving fix!

The best sauce to dip your keto fries are:

Can I deep fry rutabaga fries?

You can deep fry rutabaga fries for 6-8 minutes. However, rutabagas fries become very oily if deep-fried, so it’s not my favorite method.

Can I store keto fries?

These keto fries soften very quickly, after 10 to 20 minutes. You can store them in the fridge in an airtight container and rewarm in a hot oven at 400 F (200C) for 10 minutes and then broil them for a few minutes to bring back some texture.

How does it taste?

Keto fries with turnip have a mild flavor, but rutabagas fries are a bit sweet. These keto fries are softer than potato fries because they don’t contain starch and, therefore, carbs that will raise your blood sugar level.

Are turnip and rutabagas the same?

They are from the same family of root vegetables with pretty similar nutritional properties.

Swedes or rutabagas are bigger than turnips with thicker skin and with a yellowish skin and sweeter flavor. Turnips are smaller, with smoother skin and whiter flesh, and a lighter flavor.

Nutrition rutabaga

100 grams of rutabaga contain:

38 kcal
9 grams of total carbs
2.3 grams of fiber
6.7 grams of net carbs
1.1 grams of protein
0.2 grams of fat

Nutrition turnip per 100 grams

28 kcal
6 grams of total carbs
1.8 grams of fiber
4.2 grams of net carbs
0.9 grams protein
0.1 grams of fat

In the kitchen, turnip and rutabagas are interchangeable. It means that you will achieve the same delicious keto fries using one or the other vegetable.

From a net carbs point of view, turnip contains 2.5 grams less net carbs per 100 grams than rutabagas, so if you can find turnip in store, it saves you a few net carbs per serving!

The flavor of turnip fries is also less sweet than rutabaga fries.

Other keto French fries substitutes

If you miss a side to your keto burger, you can replace French fries with other keto-friendly Fries recipe like:

Keto zucchini fries – baked fries made of zucchini.
Jicama fries – made from jicama, a low-carb root vegetable.
Keto cheese sticks – technically not fries, but if you miss a side to your keto burger, a mozzarella stick is often a great deal.

Keto French Fries with Rutabaga

Oven-baked keto French Fries with Rutabaga. A low-carb healthy French fries alternative recipe to regular fries.

8 portions (3.5oz/100g each)

Preheat the oven to 220°C (430°F). Lay a large baking tray with parchment paper. Set aside.

Wash the rutabaga, peel off the thick skin, and using a sharp knife remove both ends. Discard.
Cut the rutabagas into 1/4 inch matchsticks. The easiest way is first to cut slices and then cut each slice into sticks of 1/4 inches. Set aside in a large mixing bowl.
In a small mixing bowl, combine olive oil, salt, garlic powder, and paprika. Pour onto the bowl with fries.
Toss the rutabagas matchsticks with your hands or a spoon until all fries are evenly covered.
Arrange the fries onto the baking tray, leaving half an inch of space between each fry.
Bake the fries for 30-40 minutes or until the center of the fries has softened.
Turn the oven to broil mode and broil for 5-10 minutes to add a light crisp to the fries.
Note that these fries must be enjoyed straight away as they soften fast.
Enjoy with a sauce of your choice or my sugar-free ketchup recipe.

Net carbs for 1 serving of Turnip fries, 3.5 oz/100 gram per serve, sauce not included.

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