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    Home » Recipes » Sides

    Air Fryer Carrot Fries [Oil Free]

    Published: May 3, 2022 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

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    A healthier alternative to french fries that will satisfy your craving at a fraction of the calories and fat! No oil needed for these crispy air fryer carrot fries that are loaded with great flavour.

    Carrot fries on white platter with yellow dipping sauce.

    This recipe was originally published in September 2019. It has been updated for content and photos.

    When you’re craving fries, but watching your waistline, air frying is a game-changer. You can skip the oil and enjoy a healthy snack or side dish that’s wholesome and flavourful.

    I’m a big fan of air fried carrots, and these will not disappoint! Just like my air fried roasted carrots (in TWO flavours), and air fried baby carrots, you can expect serious deliciousness here. 😉

    Not a big carrot fan? Try these sweet potato fries instead. 😉

    Jump to:
    • Are they healthy?
    • Ingredients + Substitutions
    • Instructions
    • What mains pair well with carrot fries?
    • Equipment
    • Can I make these in the oven?
    • Storage
    • Expert Tips
    • More delicious air fried recipes
    • 📖 Recipe

    Are they healthy?

    Yes!

    For starters, carrots have a ton of nutrients. They’re rich in beta carotene which your body converts to Vitamin A, a nutrient that promotes good vision and immune function.

    If you’re trying to lose weight, they contain about half the calories, compared to white potatoes. Plus, these air fryer carrot fries are prepared without any oil, making them virtually fat free.

    As an added bonus, this tasty snack is naturally vegan and gluten free, making it suitable for most diets.

    High in nutrients and flavour, and low in calories and fat! Woohoo!

    Carrot fry being dipped into yellow sauce.

    Ingredients + Substitutions

    Here’s what you’ll need:

    Carrots and spices scattered on kitchen counter top.
    See recipe card below for quantities.
    • Carrots: Of course, you’ll need carrots. Choose carrots that are roughly even in size from top to bottom, if possible. This will make cutting uniform carrot sticks a lot easier.
    • Tapioca starch: Also known as tapioca flour. If you don’t have any on hand, you may use corn starch in its place, with similar results.
    • Spices: I’m using salt, garlic powder, onion powder and thyme to create (what I feel) is a fantastic seasoning blend. Feel free to adjust to your taste.
    • Vegan parmesan: The vegan parm is optional, but highly recommended for its extra layer of flavour.

    Instructions

    (This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

    Peel and chop your carrots into “fries”. Cut into 4 inch pieces, and then in half or quarters lengthwise.

    Cut each carrot fry into sticks that are approx. ¼ inch thick and 4 inches long.

    NOTE: Cut your carrot fries as uniform as possible for even cooking.

    Add the carrot fries, tapioca starch, and all the spices to a large bowl.

    Mix well to thoroughly coat each piece with the seasoning.

    Arrange the coated fries in an even layer inside your air frying basket. (It doesn’t need to be a single layer.)

    Air fry for 15-20 minutes, mixing once at the halfway point, until desired crispiness is reached.

    Serve with vegan honey mustard, spicy mayo or sriracha for dipping. Or use any other dipping sauce you’d like.

    Carrot fries on white serving dish with small dipping bowl with yellow sauce.

    What mains pair well with carrot fries?

    Turn your air fryer carrot fries into a complete meal with these incredible “chicken” burgers, these grillable veggie burgers, or this decadent chickpea loaf.

    Equipment

    We use a Ninja Foodi 8 quart but any model of fryer, including toaster oven styles will work. (You may also use your oven, see below.)

    Since individual models will cook at different temperatures and speeds, check on your carrots often, starting around the 15 minute mark, and continue cooking until desired crispiness level is reached.

    Can I make these in the oven?

    Yes! 🙂

    Arrange the seasoned carrot fries on a baking sheet lined with parchment paper in a single layer. Leave some space in between each one.

    Bake for 20 minutes, then flip your fries and sprinkle with the vegan Parmesan cheese. Return to the oven and bake another 10 minutes, or until desired crispiness is reached.

    Storage

    It’s unlikely you’ll have leftovers, but if you do, store them in the refrigerator for 2-3 days in a sealed container.

    They will lose some of their crispiness in the fridge, so these are best enjoyed when freshly made.

    Expert Tips

    • Try your best to cut your carrot fries as uniform as possible for even cooking. Choose carrots that are evenly wide from top to bottom, if possible.
    • Cook time will vary according to which method you’re using to cook (oven-baked or air frying), as well as the size of your carrot fries.

    More delicious air fried recipes

    • Roasted pineapple slices on white plate.
      Air Fryer Pineapple (Tastes Like Grilled)
    • close up of bowl full of air fried broccoli
      Air Fryer Broccoli w/ Oil Free Option
    • Smashed potatoes on white serving dish with parsley sprinkled on top.
      Garlicky Air Fryer Smashed Potatoes
    • Air fried peanut butter cookies in white plate.
      Air Fryer Peanut Butter Cookies

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.

    Buon appetito,
    Rosa

    📖 Recipe

    Carrot fries on white platter with yellow dipping sauce.

    Air Fryer Carrot Fries [Oil Free]

    A healthier alternative to french fries that will satisfy your craving at a fraction of the calories and fat! No oil needed for these crispy air fryer carrot fries that are loaded with great flavour.
    5 from 5 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 15 minutes minutes
    Cook Time: 15 minutes minutes
    Total Time: 30 minutes minutes
    Course: Appetizer, Side Dish
    Cuisine: American, Canadian
    Servings: 2 Servings
    Calories: 111kcal
    Author: Rosa

    Equipment

    Ninja Foodi appliance on white background.
    Ninja Foodi Air Fryer

    Ingredients

    • 1 pound carrots approx. 3 medium/large carrots
    • 1 tablespoon tapioca starch also known as tapioca flour
    • ½ teaspoon sea salt
    • ½ teaspoon garlic powder
    • ½ teaspoon onion powder
    • ½ teaspoon dried thyme optional
    • 1-2 tablespoons vegan Parmesan optional

    Dip for serving (optional)

    • vegan honey mustard
    • sriracha mayo
    Prevent your screen from going dark

    Instructions

    • Peel and chop your carrots into 4 inch sticks, approx ¼ inch thick for even cooking.

    Air Frying Instructions

    • Place the carrot fries and all remaining ingredients in a medium mixing bowl and mix until evenly coated and then arrange them in your basket in an even layer. (They can be overlapping.)
    • Air fry at 400 degrees F (204 degrees C) for 15-20 minutes, until desired crispiness is reached, mixing once at the halfway point.

    Oven Instructions

    • Preheat your oven to 450 degrees F (232 degrees C) and line a large baking tray with parchment paper.
    • Add the tapioca starch, salt, garlic powder, onion powder, and thyme to the bowl and mix until all the carrots are evenly coated. Then spread the carrots in a single layer on your prepared tray, leaving space in between each one, so that none are overlapping.
    • Bake for 20 minutes, then remove the tray from the oven, flip the carrot fries and sprinkle with the vegan Parmesan cheese. Return to the oven for another 10 minutes, or until desired crispiness is reached.

    Notes

    Try your best to cut your carrot fries as uniform as possible for even cooking. Choose carrots that are evenly wide from top to bottom, if possible.
    Cook time will vary according to which method you’re using to cook (oven-baked or air frying), as well as the size of your carrot fries.
    You may prepare the carrots up to 1 day in advance and keep them refrigerated in the bowl with the seasoning, until ready to bake.
    If you can’t find tapioca starch or flour, you may sub for cornstarch with similar results.
    These carrots taste best when freshly baked, but you may refrigerate leftovers for up to 3 days.

    Nutrition

    Calories: 111kcal | Carbohydrates: 26g | Protein: 2g | Fat: 1g | Sodium: 739mg | Potassium: 743mg | Fiber: 7g | Sugar: 11g | Vitamin A: 37898IU | Vitamin C: 14mg | Calcium: 82mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant-based recipes. I'm an avid home cook who believes food is medicine. Each recipe is made using wholesome ingredients and under 400 calories per serving with many gluten-free and oil-free options. Occasional cheat days included. 😉

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