Cooking and Meal Prep Recipes Crispy Baked French Fries By Dana Angelo White, MS, RD, ATC Dana Angelo White, MS, RD, ATC Facebook LinkedIn Twitter Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc. Learn about our editorial process Updated on November 03, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN LinkedIn Twitter Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print Dana Angelo White (94 ratings) 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. Ingredients 4 medium russet potatoes 1 tablespoon olive oil 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper Preparation Preheat oven to 400F. Line a baking sheet with parchment paper and set aside. Scrub potatoes well to remove any dirt, leaving the skins on. Slice longways into large slices. Cut again into evenly sized sticks. Transfer to the prepared baking sheet. Drizzle with olive oil and season with salt and pepper. Toss well to distribute the seasoning. Bake for 35 to 40 minutes, tossing once or twice during cooking. 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. 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. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.