Crispy Kohlrabi Fries are a wholesome, low-carb alternative to traditional potato fries, perfect for health-conscious snackers or anyone seeking a creative twist on comfort food. Kohlrabi, a mildly sweet and crunchy vegetable from the cabbage family, transforms beautifully in the oven—crispy on the outside and tender inside. These oven-baked fries are seasoned to perfection and make a nutritious, guilt-free snack or side dish that satisfies salty cravings without the deep-frying.

FULL RECIPE

Ingredients

2 medium kohlrabi bulbs, peeled and cut into fry-shaped sticks
1 1/2 tablespoons olive oil
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/4 teaspoon black pepper
1/2 teaspoon sea salt (or to taste)
2 tablespoons grated Parmesan cheese (optional, for extra crispiness and flavor)
Fresh chopped parsley (for garnish, optional)

Directions

Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
In a large mixing bowl, combine the kohlrabi sticks, olive oil, garlic powder, smoked paprika, black pepper, and salt. Toss until evenly coated.
If using Parmesan, sprinkle it in and toss again to distribute.
Arrange the kohlrabi fries in a single layer on the prepared baking sheet, making sure they’re not touching to ensure even crisping.
Bake in the preheated oven for 25–30 minutes, flipping halfway through, until the fries are golden brown and crispy on the edges.
Remove from the oven and let cool slightly.
Garnish with chopped parsley if desired and serve immediately with your favorite dipping sauce.

Nutrition Facts

Calories: 95 kcal
Carbohydrates: 10 g
Protein: 2 g
Fat: 6 g
Saturated Fat: 1 g
Fiber: 4 g
Sugar: 4 g
Sodium: 310 mg
Vitamin C: 60% DV
Calcium: 6% DV
Iron: 4% DV

Nutritional Benefits of Kohlrabi

Kohlrabi is a nutritional powerhouse that brings a wide range of health benefits to the table. It’s rich in dietary fiber, which supports digestive health and satiety, making it ideal for weight-conscious individuals. It also contains high levels of vitamin C—more than an orange per serving—which helps strengthen the immune system, promote collagen production, and fight inflammation. Additionally, kohlrabi is low in calories and carbohydrates, making it suitable for low-carb, keto, or diabetic-friendly diets. Its antioxidant and phytonutrient content may also contribute to cardiovascular and cellular health.

Oven-Baking vs. Deep-Frying

One of the healthiest aspects of this recipe is the oven-baking method, which significantly reduces fat content compared to traditional deep-frying. Baking uses only a small amount of oil, which keeps the fries crispy without saturating them in unhealthy fats. The hot, dry heat of the oven allows the kohlrabi to develop a golden, crispy exterior while maintaining a tender interior. This cooking technique is not only heart-healthier but also more convenient and mess-free, eliminating the need for large quantities of oil and complicated cleanup.

Flavor Profile and Seasoning Flexibility

The neutral yet slightly sweet flavor of kohlrabi makes it a perfect canvas for bold and customizable seasonings. In this recipe, garlic powder and smoked paprika offer savory, smoky depth, while a touch of Parmesan adds a salty umami edge. You can easily experiment with other spices such as chili powder, cumin, curry powder, or even za’atar for a Mediterranean flair. Whether you prefer spicy, herby, or cheesy flavors, kohlrabi fries can be seasoned to suit any taste preference, making them a favorite among both adventurous and picky eaters.

Pairing Suggestions and Dips

Kohlrabi fries pair well with a wide variety of dips and accompaniments. For a healthier option, consider serving them with Greek yogurt-based dips, hummus, or avocado aioli. For a bolder approach, they shine with spicy Sriracha mayo, honey mustard, or a classic ranch dressing. As a side, they work wonderfully with veggie burgers, grilled meats, or even plant-based mains like lentil loaf or tofu wraps. Their light texture and savory crunch also make them a satisfying standalone snack for game nights or appetizer spreads.

Kid-Friendly and Picky-Eater Approved

Introducing vegetables to children can be a challenge, but crispy kohlrabi fries offer a tasty solution. Their familiar shape and crunchy exterior mimic traditional French fries, making them more appealing to younger eaters. The subtle flavor allows them to blend seamlessly with ketchup or cheese dips, while still offering far superior nutritional value compared to processed snacks. Involving kids in the preparation—such as helping with seasoning or arranging the fries on the baking sheet—can also encourage them to try new vegetables with enthusiasm.

Diet-Friendly and Allergen-Free

This recipe is naturally gluten-free, nut-free, and egg-free, making it suitable for people with common food allergies or sensitivities. It’s also vegetarian and can easily be made vegan by omitting the optional Parmesan cheese or substituting it with nutritional yeast for a cheesy, dairy-free flavor. For those on Whole30, paleo, or keto diets, this recipe fits perfectly with a few seasoning adjustments. Its versatility and allergen-friendly profile make it an ideal option for mixed dietary settings such as family dinners or potlucks.

Tips for the Perfect Texture

Achieving the ideal crispy texture in baked kohlrabi fries requires a few important techniques. First, ensure the kohlrabi is cut evenly so that all pieces cook at the same rate. Thinner fries will crisp up faster, while thicker ones may stay soft in the center. Using parchment paper and spacing the fries out in a single layer prevents steaming and promotes browning. Flipping the fries halfway through baking ensures even crisping on all sides. Lastly, serving them immediately after baking preserves their crunch and prevents them from turning soggy.

Creative Variations to Try

There are many ways to customize your kohlrabi fries depending on what flavors you’re in the mood for. For a cheesy twist, top with shredded mozzarella and broil for a minute or two until melted. For spice lovers, toss the fries with cayenne pepper or crushed red chili flakes before baking. You can also go international by using taco seasoning for a Tex-Mex flair or curry powder for an Indian-inspired version. Add fresh herbs like thyme, rosemary, or dill right after baking for a garden-fresh finish.

Storage and Reheating Guidelines

While kohlrabi fries are best enjoyed fresh out of the oven, leftovers can be stored in an airtight container in the refrigerator for up to 2 days. To keep them crispy when reheating, avoid microwaving; instead, place them in a preheated oven or toaster oven at 375°F (190°C) for about 8–10 minutes. You can also reheat them in an air fryer if available. Keep in mind that refrigeration can slightly soften the texture, so reheating properly is key to reviving their crunch.

Conclusion

Crispy Kohlrabi Fries are an inventive, nutritious, and flavorful addition to any meal or snack rotation. They combine the satisfying crunch of classic fries with the health-forward benefits of a lesser-known vegetable. Whether you’re looking to reduce your carb intake, add variety to your diet, or simply enjoy something delicious and different, these oven-baked fries deliver on every level.

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