Jicama Fries with Green Garlic Sauce

Make low-carb baked fries from jicama. Served with a simple green garlic dipping sauce, these are some of the best homemade fries you will ever have!

Jicama.  Say it with me… Hick-a-ma.

What is jicama?

This little known veggie is native to Mexico and looks like a potato, but it’s a bit sweeter and crispier.  It’s sometimes called a “Mexican potato” or “Mexican turnip”. Jicama is a root veggie that is often eaten raw, but it also tastes absolutely wonderful when cooked.

You may not recognize jicama when you see it in the store, but it looks like a large pale potato. As a matter of fact, jicama can be 3-4 times the size of a potato. The skin is rough, and jicama will be firm to the touch. Don’t buy jicama that is soft or has blemishes on the skin.

Is jicama good for you?

Although jicama is often compared to a potato, it actually contains about 40% of the calories and carbs of a potato. It’s also loaded with fiber. [Learn more about why fiber is important and what other foods have fiber here.]

Low in calories and high in fiber means you will feel full for a long time.  But the BEST part about jicama is that is contains a prebiotic fiber called inulin. Prebiotics help stimulate the growth of “good bacteria” (aka probiotics) in the gut. Prebiotic fiber has also been shown to help with calcium absorption, which is great for bone health.

Follow me on Instagram to learn more about gut health and other lesser known food facts!

A cup of jicama has over 40% your daily value of Vitamin C and contains potassium, iron, folate, magnesium.

How to make Jicama Fries

These Crinkle Cut Jicama Fries are baked and delicious! To make them, simply peel and cut a jicama into 1-inch long slices. Coat them in oil and salt and bake them in the oven for about 20 minutes. The edges will brown slightly, but they have a nice crispy and crunchy texture.

If you decide to use a mandolin to cut thin slices, turn down the oven to 350 degrees F and bake for 25 minutes or until the edges begin to brown.

What’s in the garlic dipping sauce?

Fries need a dipping sauce, right?! Rather than ruin healthy fries with sugary ketchup, whip up this Greek yogurt based garlic dipping sauce.

It’s a wonderful combination of Greek yogurt, garlic, lemon juice and spinach. All you need is a food processor to whip this up. Do it while the fries are baking, so you can enjoy the warm fries with the creamy dipping sauce!

5 from 2 votes
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Jicama Fries with Green Goddess Dressing

Servings 2 people

Ingredients

  • 1 medium sized jicama
  • 1 tablespoon vegetable oil
  • 1/2 teaspoon salt
  • red pepper flakes optional
  • cooking spray

Sauce:

  • 1/2 cup plain Greek yogurt
  • juice of 1/2 lemon
  • 1 clove garlic peeled
  • 1/4 cup spinach
  • salt and pepper to taste

Instructions

  1. Preheat oven to 400 degrees Farenheit.
  2. Peel the jicama and cut into 1-inch slices. Once all the jicama is cut into fries, place in a bowl and coat with oil, salt and pepper (if you want some spice). Mix thoroughly with your hands until evenly coated.
  3. Spray a baking sheet with cooking spray. Lay out the jicama fries on the baking sheet and cook for 20 minutes. Flip the fries and cook for another 20 minutes. When the fries are golden brown and crispy, take them out of the oven and place on a towel.
  4. Meanwhile, make the sauce by placing the Greek yogurt, lemon juice, garlic clove and spinach in a food processor. Process until combined. Season with salt and pepper.
These lower carb baked jicama fries are the perfect healthy side dish for any meal. And don't forget the Green Goddess dipping sauce! #healthyfries #jicama #jicamamfries #bakedfries #vegetarian

28 Comments

  • Reply
    Deanna Segrave-Daly (@tspbasil)
    July 22, 2016 at 8:41 am

    I’ve never cooked jicama – these are so clever!

  • Reply
    Ginger Hultin
    July 22, 2016 at 9:51 am

    Fun recipe! Plus I love your blue nail polish : ) I just saved these to Party Apps and Starters on my Pinterest!

    • Reply
      Natalie Rizzo, MS, RD
      July 22, 2016 at 1:02 pm

      Ha, thanks! Gotta love the summer nails. Yes, this would be a great party starter!

  • Reply
    nutritioulicious
    July 22, 2016 at 10:34 am

    I just wrote about jicama last week also – isn’t it great?! I never cooked it though! Now I must b/c these look amazing! And love that dip!

    • Reply
      Natalie Rizzo, MS, RD
      July 22, 2016 at 1:02 pm

      I love trying something different. And they cooked up so crispy and delicious. You must try!

  • Reply
    Serena Ball MS, RD (@tspcurry)
    July 22, 2016 at 10:57 am

    What a GREAT idea! Love jicama – but didn’t know it was such a great prebiotic. The dipping sauce looks delish.

    • Reply
      Natalie Rizzo, MS, RD
      July 22, 2016 at 1:01 pm

      Thank you! I didn’t know either until I started researching to write this post. I’m so happy I tried out a new veggie for this month’s Recipe ReDux.

  • Reply
    Maria @ HALSA Nutrition
    July 22, 2016 at 1:45 pm

    These jicama fries look so good! I admit to rarely buying jicama, but this gives me a reason to add it to my next grocery list! Yum!

  • Reply
    Lauren
    July 22, 2016 at 2:30 pm

    Great idea to use jicama for fries!

  • Reply
    EA Stewart
    July 22, 2016 at 2:35 pm

    Such a fun idea-love it!!

  • Reply
    Nicole @ Fitful Focus
    July 22, 2016 at 2:41 pm

    I’m pretty sure I need these in my life! Do you take credit cards ;-P

  • Reply
    Victoria
    July 23, 2016 at 6:46 am

    I cannot believe I have never tried jicama! These recipe is definitely getting added to my must-make list!!

  • Reply
    Menu Plan Monday: July 25, 2016 | Nutritioulicious
    July 25, 2016 at 5:01 pm

    […] Crinkle Cut Jicama Fries with Green Garlic Sauce @ Nutrition a la Natalie […]

  • Reply
    Erin Marie @ Health Happens At Home
    July 27, 2016 at 4:11 pm

    I love jicama raw. Can’t wait to try this version!

  • Reply
    Courtney's Cookbook
    July 29, 2016 at 5:44 pm

    I have got to try jicama! This looks SO delicious.

  • Reply
    Scott Groth
    October 3, 2016 at 9:10 am

    Jicama is an ingredient that never gets enough love. This recipe looks awesome! Thanks for sharing!

  • Reply
    Menu Plan Monday: Get Inspired to Cook at Home and Get Grilling
    June 4, 2017 at 7:33 pm

    […] Crinkle Cut Jicama Fries with Green Garlic Sauce @ Nutrition a la Natalie […]

  • Reply
    6 Healthy French Fry Recipes To Combat Post-Run Hunger – Deecarpenter
    February 20, 2018 at 6:57 pm

    […] reduce fries one way or the other magically style higher than common fries. These are made with jicama, which occurs to include a prebiotic fiber that’s nice for intestine micro […]

  • Reply
    6 Healthy French Fry Recipes To Combat Post-Run Hunger | Fitness Health Yoga
    March 5, 2018 at 10:05 am

    […] reduce fries one way or the other magically style higher than common fries. These are made with jicama, which occurs to include a prebiotic fiber that’s nice for intestine micro […]

  • Reply
    khalid
    June 26, 2018 at 9:20 am

    Thanks Natalie Rizzo for your delicious dish. i am vary hungry for see your dish and idea. what a nice post again thanks.

  • Reply
    Sharon Williams
    December 25, 2018 at 1:06 am

    5 stars
    I appreciate every bit of your efforts to let us know about Jicama Fries. In fact, we’re going to study and research it as part of a half-yearly initiative supported by our website and group of partners.

  • Reply
    adrienne
    March 25, 2019 at 10:48 pm

    5 stars
    What a wonderful dish, thanks for posting this recipe. Love it cant wait to try this at home.

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