Crispy Kohlrabi Fries are a healthy, low-carb alternative to traditional potato fries, offering a subtly sweet and peppery flavor with a satisfyingly crunchy bite. Baked instead of fried, these golden fries are perfect for guilt-free snacking or as a unique side dish. Kohlrabi, a member of the cabbage family, is rich in fiber and vitamin C, making these fries both nutritious and delicious.

FULL RECIPE

Ingredients

• 2 medium kohlrabi bulbs, peeled and cut into fry-sized sticks
• 1 ½ tablespoons olive oil
• ½ teaspoon garlic powder
• ½ teaspoon paprika
• ¼ teaspoon ground black pepper
• ¼ teaspoon salt (or to taste)
• Optional: 2 tablespoons grated Parmesan cheese or nutritional yeast for added flavor

Directions

1. Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly grease it with oil.
2. Prepare the kohlrabi: Peel the kohlrabi bulbs using a vegetable peeler or sharp knife. Cut into evenly sized sticks, similar to thick-cut fries.
3. Season the fries: Place the kohlrabi sticks in a large bowl. Add olive oil, garlic powder, paprika, black pepper, and salt. Toss until evenly coated. If using Parmesan or nutritional yeast, add it now and mix well.
4. Arrange on baking sheet: Spread the seasoned kohlrabi sticks in a single layer on the prepared baking sheet. Make sure they are not overlapping for maximum crispiness.
5. Bake for 20–25 minutes, flipping halfway through, until the fries are golden brown and crispy on the edges.
6. Cool slightly and serve: Let the fries rest for 2–3 minutes before serving. Enjoy them warm with your favorite dipping sauce like aioli, ketchup, or a yogurt-based dip.

Nutrition Facts

• Calories: 90
• Total Fat: 5g
• Saturated Fat: 0.7g
• Cholesterol: 0mg
• Sodium: 180mg
• Total Carbohydrates: 10g
• Dietary Fiber: 3g
• Sugars: 3g
• Protein: 2g
• Vitamin C: 50% DV
• Vitamin A: 2% DV
• Calcium: 4% DV
• Iron: 3% DV

Nutritional Benefits of Kohlrabi Fries

Kohlrabi fries are a nutrient-dense alternative to traditional French fries, providing a lower-calorie, lower-carb option without sacrificing satisfaction. Kohlrabi is rich in vitamin C, which plays a vital role in immune support and skin health. It also offers fiber to support digestion and satiety, along with essential minerals like potassium and magnesium. Unlike starchy potatoes, kohlrabi has fewer carbohydrates, making it suitable for low-carb and keto lifestyles. When oven-baked with olive oil and spices, these fries become a heart-healthy snack packed with antioxidants and phytonutrients.

Flavor and Texture Profile

The unique flavor and texture of kohlrabi set these fries apart from other vegetable alternatives. Raw kohlrabi has a crisp texture and a slightly sweet, mildly peppery taste, similar to a cross between cabbage and a mild turnip. When baked, it transforms into a tender interior with crisp edges that closely mimic traditional fries. Seasoned with garlic powder, paprika, and salt, the flavor is enhanced but not overpowered, allowing the subtle sweetness of the vegetable to shine through. The result is a satisfying, savory fry that’s crisp on the outside and soft inside.

Diet-Friendly and Allergen-Free

Crispy Kohlrabi Fries are naturally gluten-free, nut-free, soy-free, and egg-free, making them accessible for people with common food allergies. They can also be made vegan and dairy-free by omitting or substituting cheese toppings like Parmesan with nutritional yeast. With no added sugar and minimal oil, they align with many dietary approaches such as paleo, Whole30, and plant-based eating. Their adaptability makes them an excellent inclusion for anyone looking to diversify their snack or side dish options while staying within their nutritional preferences.

Kid-Friendly and Family Approved

Thanks to their crunchy texture and mild flavor, kohlrabi fries can be an excellent way to get kids interested in vegetables. Their fry-like shape is familiar and fun, especially when served with kid-friendly dips like ketchup, ranch dressing, or honey mustard. You can even involve kids in the preparation process—letting them toss the fries with oil and spices—which may encourage them to be more open to trying this unfamiliar vegetable. With a crispy finish and tasty seasoning, these fries are often a hit with both picky eaters and adventurous palates.

Creative Seasoning Ideas

While classic garlic and paprika are a great starting point, the seasoning options for kohlrabi fries are nearly endless. For a spicy twist, try cayenne pepper or chili powder. Add Italian flair with oregano, basil, and grated Parmesan cheese. Go Mediterranean with za’atar or sumac, or give them a smoky touch with chipotle or smoked paprika. You can even toss the baked fries in truffle oil and Parmesan for a gourmet upgrade. Experimenting with different spice blends keeps this recipe exciting and customizable for a variety of flavor preferences.

Best Dipping Sauces to Serve With

Kohlrabi fries pair beautifully with a wide range of dipping sauces. Classic condiments like ketchup and mustard work well, but creamy sauces really complement the fry’s crispy texture. Garlic aioli, chipotle mayo, tzatziki, and avocado-lime crema are especially popular. For a healthier approach, try a Greek yogurt-based ranch or a tahini dip with lemon and garlic. You can also serve them with homemade hummus or a light vinaigrette for a Mediterranean touch. The choice of dip can change the entire flavor experience of the fries, making them suitable for various cuisines and themes.

Perfect Pairings for Meals

These fries are a fantastic side dish to many meals, particularly those that benefit from a crunchy, savory component. They pair especially well with grilled proteins like chicken, fish, or tofu, as well as veggie burgers and sandwiches. Try serving them alongside roasted veggies and a grain bowl for a wholesome lunch or dinner. They’re also excellent with wraps, falafel, or even scrambled eggs for a creative brunch. Their versatility allows them to be included in light meals or hearty mains, depending on what you’re craving.

Storage and Reheating Tips

To maintain their crispiness, kohlrabi fries are best enjoyed fresh out of the oven, but they can be stored and reheated effectively with the right methods. Store any leftovers in an airtight container in the refrigerator for up to 3 days. Avoid stacking them tightly, as this can make them soggy. When ready to reheat, place them on a baking sheet in a 400°F (200°C) oven for 5–8 minutes or until crisp. Avoid microwaving, as this will soften the fries. For a quick re-crisp, an air fryer also works well and can restore the texture without drying them out.

Alternative Cooking Methods

While oven-baking is the healthiest and most accessible method for preparing kohlrabi fries, other cooking techniques can be used based on your preferences. Air frying is an excellent option for getting extra crispiness with minimal oil. Simply follow the same seasoning steps and air fry at 375°F (190°C) for about 12–15 minutes, shaking halfway through. Pan-frying is another method for a quicker preparation, though it requires more oil. Deep-frying can be done as well, but it reduces the health benefits and adds more calories. Steaming or boiling is not recommended, as it diminishes the fry-like texture.

Using Kohlrabi in Other Dishes

If you enjoy kohlrabi fries, there are many other ways to incorporate this versatile vegetable into your meals. Shredded raw kohlrabi makes a great base for slaws and salads, especially when paired with apples or carrots. It can also be roasted in cubes, mashed like potatoes, or spiralized into low-carb noodles. Sautéed kohlrabi greens can be used like spinach or kale. This underappreciated veggie is inexpensive, widely available in farmers’ markets and stores, and adds both nutrition and flavor to a wide range of dishes beyond just fries.

Conclusion

Crispy Kohlrabi Fries prove that healthy eating doesn’t have to be boring or restrictive. With their golden-baked exterior, tender bite, and endless possibilities for customization, these fries are a refreshing twist on traditional snacks and sides. They’re packed with nutrients, easy to prepare, and suitable for a variety of dietary needs. Whether you’re looking for a light appetizer, a fun way to eat more vegetables, or a satisfying alternative to starchy fries, this recipe delivers in taste, texture, and nutritional value. Add them to your weekly rotation and discover just how delicious healthy eating can be.