Low FODMAP French Fries Recipe

This crispy, golden Low FODMAP French Fries is made with starchy Russet potatoes, high-heat oil, and sea salt, ready in under an hour. Biting into that crunchy exterior reveals a perfectly fluffy, steaming center that satisfies every craving. I love knowing these are completely safe for my stomach without sacrificing that classic salty taste.

Why This Classic Works

I often hesitated to order fries at restaurants because of the uncertainty around seasoning salts, which frequently contain high-FODMAP garlic or onion powder. Making them at home eliminates that anxiety completely while giving me full control over the crispiness.

The secret here is soaking the potatoes to remove excess starch, ensuring they crisp up rather than burn. I learned the hard way that skipping the drying step leads to soggy, steamed potato sticks instead of the crunch we all want.

Low FODMAP French Fries Ingredients

• 4 large Russet potatoes (about 2 lbs)
• 3 tablespoons avocado oil or vegetable oil
• 1 teaspoon fine sea salt, plus more to taste
• Optional: 1 tablespoon garlic-infused olive oil (make sure no garlic pieces are present)
• Optional: 1/2 teaspoon smoked paprika (check label for no added onion/garlic)

How To Make Low FODMAP French Fries

1. Prep Potatoes: Scrub the potatoes thoroughly and cut them into uniform 1/4-inch thick matchsticks, leaving the skin on for rustic texture if desired.
2. Soak Starch: Submerge the cut potatoes in a large bowl of cold water and let them soak for at least 30 minutes to draw out excess starch.
3. Dry Thoroughly: Drain the water and arrange the potatoes on a clean kitchen towel, patting them until they are completely dry to the touch.
4. Season Well: Transfer the dry potatoes to a large bowl, drizzle with the oil (and garlic-infused oil if using), and toss until every stick is coated.
5. First Bake: Arrange the fries in a single layer on a parchment-lined baking sheet, making sure they do not touch, and bake at 425°F (220°C) for 20 minutes.
6. Flip and Finish: Remove the tray, flip the fries using a thin spatula, and return to the oven for another 15-20 minutes until golden brown.
7. Season Hot: Remove from the oven and immediately toss with the sea salt while they are still hot to help the seasoning stick.

Recipe Tips

• Don’t crowd the pan: If the potatoes are touching or stacked, they will steam instead of roast, resulting in limp fries rather than crispy ones.
• Dryness is key: Any moisture left on the potato surface will fight against the oil, preventing that crucial crust from forming, so use extra paper towels if needed.
• Garlic flavor hack: Use garlic-infused oil where the garlic has been strained out; the fructans stay in the solid garlic matter, leaving the oil safe for most low FODMAP diets.

What To Serve With French Fries

Serve these alongside a grilled chicken burger on a gluten-free bun or a simple pan-seared steak for a complete meal. They also pair perfectly with a safe dipping sauce made by mixing mayonnaise with a splash of maple syrup and Dijon mustard.

How To Store

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, pop them back in a 400°F oven or air fryer for 5 minutes to restore the crunch, as microwaves will leave them soggy.

FAQs

• Are all potatoes low FODMAP? Yes, plain white and sweet potatoes are generally considered low FODMAP, though portion sizes can matter for sweet potatoes depending on individual tolerance.
• Can I use an air fryer for this recipe? Absolutely, cook the seasoned fries at 400°F for about 15-20 minutes, shaking the basket halfway through for even browning.
• Why are restaurant fries risky? Many restaurants use pre-seasoned fries containing onion powder or use fryers that share oil with breaded wheat items like onion rings, causing cross-contamination.

Nutrition

• Calories: 240
• Total Fat: 10g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 600mg
• Total Carbohydrate: 35g
• Protein: 4g

Try More Recipes:

• Low FODMAP Chicken Wings Recipe
• Low FODMAP Cornbread Recipe
• Low FODMAP Roasted Bell Peppers Recipe