Potatoes are a tasty and healthy food that often get an unfair bad name. French fries are one of the most common foods people crave when they want a treat, but if you bake them instead of frying, they can actually be a healthy choice. When prepared the right way, they taste even better than the ones you’d get at a fast food place or restaurant. You don’t have to give up potatoes or your favorite comfort foods—you just need to prepare them in a healthier way.
Potatoes are a good source of carbohydrates and fiber, and they are high in vitamin B6. They also provide vitamin C, potassium, manganese, copper, niacin, phosphorus, vitamin B3, and more. Recently, scientists in the UK at the Institute for Food Research found that potatoes have a natural compound called kukoamines that may help lower blood pressure. Potatoes also contain a mix of healthy plant nutrients and can be very good for you depending on how they’re cooked.
Besides being healthy, potatoes are easy to find and usually affordable. They can be served in many ways, kids enjoy them, and even picky eaters don’t mind them—especially when they’re made into fries.
In our house, we eat a lot of potatoes in many forms—baked potatoes with toppings, oven-baked fries, breakfast potatoes, skillet potatoes, mashed, roasted, diced, or sliced. We like them all.
Out of all the different ways we cook potatoes, baked fries and skillet potatoes are our favorites. They’re perfect for a homemade burger night or served with fresh fish, vegetables, or a salad. Sometimes we bake a big tray of fries just for snacking, usually with ketchup or a bit of natural or homemade mayonnaise. (My personal favorite is dipping homemade fries in mayo.)
Tips for Healthier Fries
To reduce sodium, use lots of spices and only a small amount of salt. You can also experiment with seasoning blends like smoked paprika, chili powder, or rosemary for more flavor without adding salt. Using unrefined oils like avocado or coconut oil can also enhance the health benefits of your fries.
If you’re short on time or want an even more convenient option, there are healthy frozen French fries available in many grocery stores. Look for brands that use minimal ingredients—just potatoes, a little oil, and sea salt. Some even use air-frying or baking methods, so you can get the same crisp and flavor without the added fat or artificial preservatives. These are great for quick weeknight dinners or last-minute snacks.
Ingredients
- 3–5 lbs of whole potatoes – Organic is best, and most types of potatoes will work. Avoid yams or sweet potatoes for this method since they tend to get soft.
- Cooking oil – Choose one that works well with high heat, such as avocado oil, canola oil, coconut oil, or sunflower oil. Olive oil can be used, but you should lower the temperature and extend cooking time (under 320°F for extra virgin, under 400°F for virgin).
- A large glass baking dish – About 9×12 inches in size.
- Seasonings of your choice – Salt and pepper are simple and tasty, but garlic, paprika, turmeric, and Italian seasoning are also good options.
- Cutting board and knife
Serving Size: This recipe fills a large baking dish. Two people can easily eat about 3 lbs of fries, but it also works well as a side for 2 to 8 people.
Prep Steps
Wash the potatoes well and remove any bad spots. Keep the skins on, but if any part of the skin is green, peel or cut it off.
For Oven-Baked Fries
Slice the potatoes lengthwise into fry shapes. Lightly coat the baking dish with your chosen oil. Add the sliced potatoes to the dish and mix in your seasonings. Add more oil if needed to lightly coat the fries. Cover with foil to help cook them faster.
Bake at 400°F for 60–80 minutes, flipping the fries about every 30 minutes. For crispier fries, take the foil off during the last 15 minutes of baking.
For Diced Skillet Potatoes
Cut the potatoes into cubes. Heat your skillet to 300–370°F. Lightly coat the hot skillet with oil. Add the diced potatoes and your chosen seasonings. Stir them in, adding more oil if needed so the potatoes are lightly coated.
Cover and stir every 5–8 minutes until golden brown. This usually takes about 20–30 minutes, but check often until you learn how you like them cooked.
Conclusion
French fries don’t have to be an unhealthy indulgence. With the right ingredients and cooking methods, you can enjoy them as part of a nutritious and balanced meal. Baked or skillet potatoes made at home let you control everything from oil quality to seasoning and portion size, helping you stay on track with your health goals without giving up comfort food.
So the next time you’re craving fries, skip the drive-thru and head to your kitchen instead. Whether you make them from scratch or opt for a healthier frozen variety, you’ll find that enjoying potatoes can be both satisfying and smart for your health.