Crispy Baked French Fries

crispy baked fries
Dana Angelo White
Total Time: 50 min
Prep Time: 10 min
Cook Time: 40 min
Servings: 4 (2 cups each)

Nutrition Highlights (per serving)

194 calories
4g fat
37g carbs
4g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 4 (2 cups each)
Amount per serving  
Calories 194
% Daily Value*
Total Fat 4g 5%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 449mg 20%
Total Carbohydrate 37g 13%
Dietary Fiber 5g 18%
Total Sugars 2g  
Includes 0g Added Sugars 0%
Protein 4g  
Vitamin D 0mcg 0%
Calcium 26mg 2%
Iron 2mg 11%
Potassium 899mg 19%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Fried foods are often what those who experience heartburn miss the most. Instead of greasy French fries, switching to a baked version is better for symptoms and it slashes the fat and calories.

A medium order of fast food fries comes in at almost 400 calories and 17 grams of fat per serving. This recipe has only 194 calories and 4 grams of fat. Say hello to crunchy fries and bye-bye to heartburn flare ups.


  • 4 medium russet potatoes
  • 1 tablespoon olive oil
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper


  1. Preheat oven to 400F.

  2. Line a baking sheet with parchment paper and set aside.

  3. Scrub potatoes well to remove any dirt, leaving the skins on.

  4. Slice longways into large slices.

  5. Cut again into evenly sized sticks.

  6. Transfer to the prepared baking sheet.

  7. Drizzle with olive oil and season with salt and pepper.

  8. Toss well to distribute the seasoning.

  9. Bake for 35 to 40 minutes, tossing once or twice during cooking.

  10. When golden and crisp, remove from the oven and allow to cool slightly before serving.

Ingredient Variations and Substitutions

Leave the skin on the potatoes to take advantage of all the vitamins and minerals they contain. To add a kick of flavor season with chili powder, herb salt, or even a few shakes of dried thyme.

Cooking and Serving Tips

If you want to prepare the potatoes ahead of time, slice into fries and store in a bowl of cool water to prevent the potatoes from turning brown. When ready to bake drain and pat dry before placing on the sheet plan.

Lining the pan with parchment paper not only makes for easy clean up, it prevents the potatoes from sticking when using a small amount of oil.

If tomatoes trigger heartburn symptoms for you, control the amount of ketchup or barbecue sauce you dip these fries into—a few tablespoons max should suffice. If you want to avoid these sauces altogether, opt for a bit of guacamole instead. Keep the portion controlled here too. Even though avocados add healthy fats to your side, the creaminess may trigger heartburn for some, too. Hummus or a bit of yogurt sauce also make great dips.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!
1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. USDA. Fast food, potato, fried.

By Dana Angelo White, MS, RD, ATC
Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc.