Oil-free French Fries with Sugar-free Ketchup


I missed National French Fry day last week! I am still bummed about that. Nevertheless, these fries will really hit the spot any time, any day of the year. Yep, you’re definitley going to want to make these. We love them! They make the perfect side to just about any meal I make at home, and since they’re oil free, it’s ok to indulge. So go ahead and eat all the fries you want.

Baking fries without oil is not hard but there a few tricks you can use to help the potatoes develop a crispy surface.  There is also an unlimited variety of spices you can use to season the potatoes based on your personal preferences. Some people add flour to the spices and say that the chips are crisper when they do. I tried adding sorghum flour to the spice mix and didn’t notice a significant difference in crispness. I have read that rice flour makes the fries crispy on the outside but I haven’t tried using rice flour.  The next time I make them, I will add rice flour to the spice mix and if I think it really does make the fries turn out crispier,  I will let you know. Flour or no flour, these fries are tasty and everyone my family loves them just as they are. The list of spices below is a variation of Emeril Lagasses’s recipe for creole seasoning from the book Emeril’s New Orleans Cooking. Use it as a guide and feel free to personalize the blend with your favourite spices.

I used red-skinned potatoes in this recipe but Yukon gold and russet potatoes also work well. Waxy or new potatoes probably are not the best choice for making these fries but most other varieties should be ok.  I chose to leave the skin on, but you can peel the potatoes if you want. 


This recipe makes 2 generous servings of french fries.  


3-4 medium-sized potatoes (you can peel or leave the skin on)

Seasoning Blend

For the seasoning blend, I quadruple the amounts in this recipe and keep the extra in a jar in my spice cupboard for other uses. But for the number of potatoes in this recipe, use the following measurements:

  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. paprika
  • 1 tsp. chili powder
  • ½ tsp. dried oregano
  • ½ tsp. freshly ground black pepper
  • ½ tsp. Pink Himalayan salt


Preheat oven to 450°F.

Slice potatoes into French fries. (See photo below to gage size. If you cut them too thin, they will break apart after they are parboiled and tossed with the seasonings).


Add sliced potatoes to a pot with enough cold water to cover them.

Bring the water to a boil and cook the potatoes for 7 minutes. Turn off the burner. (Potatoes won’t be cooked through completely – they should still have some resistance to a fork inserted into the thickest part of one of the larger fries).

Drain potatoes thoroughly and place the pot back onto the stove with the seasonings and shake the potatoes and spices fairly vigorously in the pot until the fries are well coated in the seasonings. Don’t worry of the edges of the potatoes get a little roughed up – that’s what you want. Those rough edges are what crisps up during the baking. 


Dump the coated fries onto a parchment lined baking sheet and bake them in a preheated oven for 15 minutes. Turn the fries over and continue baking another 10-15 minutes.


Easy Refined Sugar-Free Ketchup

Now that you’ve made a really healthy choice for your fries, do you really want to dip them into a high-sugar, additive-laden brand of ketchup?  No, of course you don’t – and you don’t have to! This simple sugar-free ketchup recipe is my life-saver. Of all the sugar-free homemade ketchups I’ve tried, this one is closest to the real thing in my opinion, and the only one I make. 


  • 13 fl oz. (369 ml) tomato paste (1 large can)
  • 1/2 cup maple syrup
  • 1/3 cup apple cider vinegar
  • 1 tbsp. freshly squeezed lemon juice, (more to taste after blending)
  • 2 tbsp. onion powder
  • 1 tsp. Pink Himalayan salt
  • ¼ tsp.  allspice


Whisk all the ingredients together in a small bowl.  Adjust the sweet and sour flavour to taste by adding more lemon juice or maple syrup as desired. Cover and store in the refrigerator. Lasts at least one week refrigerated but it also freezes well.




3 thoughts on “Oil-free French Fries with Sugar-free Ketchup

  1. These I have GOT to try! They look perfect–crispy on the outside, and with all that puffiness, I can just imagine how fluffy and tender they are on the inside. Thanks for the ketchup recipe too. I’ll share this tomorrow as my pick for #RecipeOfTheDay on my social media.


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