Carrot Fries with Garlic Parmesan and Red Pepper Recipe

Introduction

Carrot fries are a delicious, healthy alternative to traditional potato fries. Crispy on the outside and tender on the inside, they are seasoned with garlic and Parmesan for a flavorful snack or side dish.

Ingredients

• 3-4 (150-180g) carrots
• 1 Tbsp (16g) olive oil*
• 1 clove garlic, crushed
• 2 Tbsp (15g) reduced fat grated Parmesan
• 1/4 tsp crushed red pepper, optional
• 1 pinch freshly cracked black pepper, optional

Instructions

1. Step 1: Add the crushed garlic to the olive oil and stir well. To crush the garlic, peel and chop a clove, sprinkle a bit of kosher salt on top, press the flat of your knife down firmly, and drag the garlic across the cutting board to create a thick paste.
2. Step 2: Wash and dry the carrots. Remove the tops and cut them in half lengthwise. Then cut each half into strips—3 from the larger end and 2 from the smaller end—to create flat surfaces.
3. Step 3: Toss the carrot fries in the olive oil and garlic mixture until well coated.
4. Step 4: Mix the Parmesan with the crushed red pepper and freshly cracked black pepper. Sprinkle half the mixture over the coated carrot fries, toss, then repeat with the remaining cheese mixture.
5. Step 5: Arrange the carrot fries in an even layer in an air fryer basket or on a baking sheet.
6. Step 6: Air fry at 350°F for 16-20 minutes, shaking the basket halfway through to ensure crispiness. If baking, use the same temperature and time.
7. Step 7: Once cooked, top with freshly chopped parsley or parsley flakes before serving.

Tips & Variations

• For extra crispiness, soak the carrot sticks in cold water for 30 minutes before cooking, then pat dry.
• Try adding smoked paprika or dried herbs like thyme for a different flavor twist.
• If you don’t have an air fryer, baking on a lined sheet with a light spray of oil works equally well.

Storage

Store leftover carrot fries in an airtight container in the refrigerator for up to 3 days. Reheat them in the air fryer or oven to restore crispiness rather than microwaving, which can make them soggy.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular Parmesan instead of reduced fat Parmesan?

Yes, you can use regular Parmesan cheese. Reduced fat is suggested to keep the dish lighter, but regular Parmesan will work and add a richer flavor.

Can I prepare carrot fries ahead of time?

You can prep the carrots ahead by cutting them and storing them in water in the fridge. For best results, add the seasonings and cook just before serving to maintain crispiness.

Carrot Fries with Garlic Parmesan and Red Pepper Recipe

Print Recipe

★★★★★

4.8 from 138 reviews

These crispy and flavorful Carrot Fries are a healthy twist on traditional fries, coated in garlic olive oil and parmesan cheese, then air fried to perfection for a deliciously guilt-free snack or side dish.

• Author: Luna
• Prep Time: 10 minutes
• Cook Time: 16-20 minutes
• Total Time: 26-30 minutes
• Yield: 2–3 servings 1x
• Category: Side Dish
• Method: Air Frying
• Cuisine: American
• Diet: Low Fat

Ingredients

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Carrot Fries

• 3–4 medium carrots (150-180g)
• 1 Tbsp (16g) olive oil
• 1 clove garlic, crushed
• 2 Tbsp (15g) reduced fat grated parmesan cheese
• 1/4 tsp crushed red pepper (optional)
• 1 pinch freshly cracked black pepper (optional)
• Fresh parsley or parsley flakes for garnish

Instructions

1. Prepare the garlic olive oil mixture: Add the crushed garlic to the olive oil and stir well to combine. To crush the garlic, peel and chop a clove, sprinkle a bit of kosher salt on top, press down firmly with the flat of your knife, and drag it across the cutting board to make a thick paste.
2. Cut the carrots: Wash and dry the carrots thoroughly. Remove the tops and cut them in half lengthwise. Then cut each half again lengthwise, making 3 strips from the larger half ends and 2 strips from the smaller half ends to create uniform carrot fries.
3. Coat the carrots: Toss the carrot fries in the prepared garlic olive oil mixture, ensuring each piece is evenly coated.
4. Prepare parmesan seasoning: Mix the grated parmesan cheese with the crushed red pepper and freshly cracked black pepper (if using). Sprinkle half of this mixture over the coated carrot fries, toss well, then sprinkle the remaining half and toss again.
5. Arrange for cooking: Place the carrot fries in a single even layer in an air fryer basket or on a baking sheet if baking.
6. Cook the carrot fries: Air fry at 350°F (175°C) for 16-20 minutes, shaking the basket halfway through the cooking time to ensure even crisping. If baking, bake at the same temperature and time, turning the fries occasionally.
7. Garnish and serve: Once cooked and crisp, transfer the carrot fries to a serving dish and top with freshly chopped parsley or parsley flakes for a burst of freshness.

Notes

• Adjust the amount of crushed red pepper to control the level of spice.
• Ensure carrot pieces are cut evenly to promote uniform cooking.
• Use reduced fat parmesan to lower calorie and fat content.
• You can bake the fries instead of air frying by using a baking sheet at 350°F for 16-20 minutes, turning occasionally.
• For extra crispiness, shake or turn fries halfway through cooking.
• Serve immediately for the best texture and flavor.

Keywords: Carrot fries, healthy fries, air fryer carrot fries, parmesan carrot fries, low fat snack, vegetable fries