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Roasted Root Fries

Updated: Dec 6, 2021

Try this tastier, more nutritious version of French fries that is actually good for your gut!

Whether you're having a backyard cookout or a Super Bowl party, these Roasted Root Fries are a winner! They deliver robust taste and nutrient power.

Ditch the old-fashioned potato fries for the trendy and healthier root fries!

This is an easy recipe that your family will love and your guests will ask for!
  • Root vegetables are prebiotic foods that allow the healthy microbes in the gut to thrive, and they are more nutrient-rich compared to potatoes.

  • Root vegetables that work well in this recipe include sweet potatoes, beets, parsnips, and turnips.

  • Avocado oil allows the root vegetables to become crispy in the oven and has anti-inflammatory benefits. Avocado's high smoke point of 500 degrees makes it an ideal oil for roasting at temperatures over 400 degrees. (Olive oil is a good choice for temperatures under 400 to 425 degrees due to its lower smoke point).

  • Fresh garlic is another prebiotic food in this recipe which adds to gut health benefits. Prebiotics help support healthy gut microbial balance.

  • Roasting these in the oven or on the grill instead of frying in excessive oil will preserve the nutritional value of this dish.

Recipe for Roasted Root Fries

1-1/2 pounds of root vegetables (sweet potatoes, beets, and parsnips work well)

2 Tbsp. avocado oil, or avocado oil spray

2 large cloves of garlic, crushed with a garlic press or finely minced

Salt and pepper

(Optional: Cayenne pepper for a spicy version or very light dusting of onion powder for big flavor)

  • Preheat oven at 425 degrees.

  • Use parchment paper to line one large baking sheet, or two small baking sheets.

  • Peel the root vegetables, rinse completely, and dry them off.

  • Chop the root vegetables in consistently sized "French fry" strips. Limit the thickness to 1/4 inch to allow thorough cooking through the center.

  • Lay the root vegetable fries in one layer on the baking sheet(s).

  • Drizzle the oil on top and gently fold fries to coat or do the same with an avocado oil spray.

  • Sprinkle fresh garlic evenly over the top of the root fries.

  • Sprinkle salt and pepper (to your taste preference) on top. Add a light dusting of onion powder for flavor boost or optional light dusting of cayenne pepper for a spicy version.

  • Roast on the center rack in preheated oven at 425 degrees for 10-15 minutes. Remove the root fries from the oven to flip them over on the sheet and cook for another 10-15 minutes until crispy.

  • Taste and adjust spicing before serving warm.


Davani-Davari, Dorna et al. “Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications.” Foods (Basel, Switzerland) vol. 8,3 92. 9 Mar. 2019, doi:10.3390/foods8030092

Bhuyan, Deep Jyoti et al. “The Odyssey of Bioactive Compounds in Avocado (Persea americana) and Their Health Benefits.” Antioxidants (Basel, Switzerland) vol. 8,10 426. 24 Sep. 2019, doi:10.3390/antiox8100426

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