Healthy Carrot Fries with Curry Dipping Sauce

It’s no secret, we are obsessed with french fries in our house. Air fryer french fries make an appearance in our meals at least 2-3 times a week. While we rarely tire of them, I also like to change them up once in a while. Enter carrot fries!

I love raw carrots, but when they are cooked, their flavor profile changes. Their natural sweetness comes out and they become tender and slightly crisp around the edges. Of course, they aren’t a replacement for potato fries, but a fun way to change it up.

We enjoy them as a side, but you can add them to salads, serve with breakfast, in power bowls or salads, or make them for meal prep for the week.

Carrot nutrition

Carrots have fewer carbohydrates than a potato and are full of carotenoids (antioxidants high in cancer-fighting properties), vitamin A, calcium, potassium, and fiber. And they are great for eye health just like your mom told you when you were younger.

Cooking carrots slightly changes the nutritional content and makes some of the nutrients more bioavailable. Of course, both raw and cooked carrots are great options, so no need to favor one way over the other.

To get the most out of the carotenoids found in carrots, you should try to eat them with a little fat (like the oil used in this recipe). It assists in the micronutrients being better absorbed in your body. And fat makes everything taste delicious.

Ingredients

• large carrots
• olive oil
• garlic powder
• onion powder
• salt

How to make carrot fries

1. Preheat the oven to 375 degrees Fahrenheit and line two baking sheets with parchment paper.
2. Cut carrots in matchsticks. Peel carrots and cut them into 1/4-1/2 inch matchsticks.
3. Toss with oil and spices. Add carrots to one of your baking sheets and add oil, garlic powder, onion powder, and salt. Mix well to combine. Divide the carrots between two baking sheets, spreading them out evenly so they are not touching.
4. Bake carrot fries. Place in the oven and roast for 45 minutes until slightly browned.
5. While the carrots bake, make your sauce. Place all ingredients into a Vitamix or high-powered blender and blend until smooth.
6. Enjoy! Garnish with fresh cilantro, salt, and pepper and serve with the sauce and enjoy!

How do you cut carrots to make them look like fries?

One of the key tips for perfectly roasted veggies is cutting uniform size. There are plenty of shapes and sizes you can cut, but we are making them into matchsticks. This is the easiest way I have found to cut carrots to make them look like fries:

1. Prep. Peel away the skin.
2. Cut. Cut in half widthwise, separating the thicker end from the thinner end. Then cut the thinner end in half lengthwise. Cut the thicker end into quarters, creating a similar size as the smaller end pieces. If you have a  very large carrot with a fibrous inside, cut that part out.
3. Repeat with remaining carrots. Try to make them as uniform as possible, as that will help with even cooking time.

Air fryer carrot fries

If you prefer an air fryer over the oven, here is how to make them:

• Cut carrots in matchsticks. Peel carrots and cut them into 1/4-1/2 inch matchsticks.
• Toss with oil and spices. Add carrots to a large bowl and mix with oil, spices, and salt.
• Roast. Add carrots to your air fryer basket, spreading them out evenly. It is okay if they are on top of each other and overlapping. Set to 400 degrees for 15 minutes. At the 15-minute mark, remove the basket and shake well. Continue to cook for another 10-15 minutes until tender and slightly browned on the outside (time will depend on how crispy you want them).

Curry dipping sauce

And what’s a fry without a good dipping sauce? I’m all about adding more flavor to my food and that is usually in some kind of sauce/condiment form. This curry sauce is made with cashews, which makes it creamy while keeping it dairy-free.

Here is what you need:

• raw cashews – soaked and then blended for the perfect creaminess
• red curry paste
• lime juice
• coconut aminos
• garlic powder
• ground ginger
• red pepper flakes
• salt and pepper
• water

To make the sauce, add all ingredients to a Vitamix or high-powered blender and blend until smooth. It makes more than you need for the fries (unless you really get after it) so keep it in the fridge to top on your favorite proteins or veggies.

What to serve with carrot fries

The beauty of these carrots is that they can go with just about anything. Here are some suggestions:

• burger salad
• baked meatballs
• grilled chicken thighs
• alongside any protein, carbs, and veggies for a healthy and balanced meal

Storage

• fridge – first, let cool completely. Add leftovers to a sealable airtight container and store in the fridge for up to 4 days.

More healthy vegetable recipes

• air fryer sweet potato fries
• parmesan roasted parsnips
• air fryer roasted carrots
• turnip fries
• roasted mushrooms

If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!