Recipes

Low Carb Carrot Fries Recipe

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Atkins Low Carb Carrot Fries
6.9g
Net Atkins Count TM
Prep Time: 10 Minutes
Style:American
Cook Time: 18 Minutes
Phase: Phase 3
Difficulty: Moderate
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.
8g

Protein

18.3g

Fat

3.2g

Fiber

234.5cal

Calories

calculator How to Calculate Atkins Net Carbs

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)

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INGREDIENTS

  • 3 ea fresh carrots, medium USDA
  • 1 sml raw egg USDA
  • 2 Tbsp tap water FNDDS
  • 1 bag Atkins Ranch Protein Chips
  • 3 Tbsp parmesan cheese, grated USDA
  • 0 1/4 cup Hellmann's Real Mayonnaise
  • 1 tsp Sriracha Cha! sriracha sauce USDA
  • 1 tsp Real Lemon lemon juice, 100% FNDDS
  • 2 Tbsp fresh parsley FNDDS

DIRECTIONS

Ingredient note: We call for 3 medium carrots in this recipe. It can be difficult to gauge what size carrot is “medium” so we are using the USDA definition which equates to 61 g or 2.15 oz for one medium carrot. Because carrots are a starchy vegetable, this is important for those who are carefully tracking net carbs.


  1. Preheat oven to 400°F. Prepare a baking sheet with parchment paper.
  2. Cut carrots into 4 inch long, ¼-inch thick batons (French fry shape). 
  3. In a medium flat bottom bowl, use a fork to whisk together the egg and water until frothy.
  4. In another medium flat bottom bowl, place finely crushed Atkins Ranch Protein Chips and parmesan, mixing until evenly dispersed.
  5. Dip the carrot sticks in the egg wash and let any excess drip off. Then place in the chip mixture and press to evenly coat each side. Place on the prepared baking sheet and repeat until all carrots are coated. Sprinkle with kosher salt and bake for 8 minutes. Remove from oven, flip each carrot stick, and cook another 10 minutes or until the coating is browned.
  6. While the carrots are cooking, in a small bowl combine mayonnaise, sriracha, and lemon juice. Chop the parsley. Serve carrot fries, sprinkled with chopped parsley, with the spicy dipping sauce. One serving is one third of the fries with a rounded tablespoon dipping sauce.

Cooking Tip

The key to perfectly cooked oven fries is evenly cut carrots. Try to cut each carrot into evenly thick batons so they cook at the same rate. When cutting the carrots, keep in mind that slightly thinner fries will taste less like carrot, while the carrot flavor of slightly thicker fries is more likely to shine through. For this recipe the quantity of carrot fries per serving will vary depending on how the carrots are cut, but you can quickly determine how many per serving by counting the number of fries for the whole recipe and dividing that by three.