Crispy No-Fry Fries

[click image to enlarge]

Potatoes and French Fries are often viewed as an unhealthy. Yet, potatoes contain many nutrients important for a healthy diet such as Vitamin C, Vitamin B6, potassium and fiber. French Fries can be vehicles for saturated and trans fats and are often perceived as unhealthy. This is a low-fat, but crispy version that also offers some whole grain nutrition and extra fiber. The sneaky addition to this recipe is the added egg white which help the potatoes achieve a nice crispy and golden crust without relying on excess fat.

If you like to plan ahead, cut the potatoes up in the morning or on the day before and submerge them in water and store in the refrigerator, so they don't turn brown. Simply pat them dry and you are ready to go.

Servings: 4 servings


  • 2 Russet potatoes
  • 1 large egg white
  • 1 Tablespoon extra-virgin olive oil
  • ½ teaspoon salt
  • 1 Tablespoon cornmeal

When they are in season, substitute or combine with Sweet Potatoes for added nutrition and color appeal!


  1. Preheat the oven to 400° F. Line a baking sheet with parchment paper and spray with a non-stick cooking spray. Wash, peel and cut the potatoes in 8 wedges or slender sticks. Toss the potatoes in a mixing bowl with all the other ingredients and spread them out in a single layer on the baking sheet. Bake 50 to 60 minutes or until golden brown.
  2. These fries are best eaten straight from the oven, but if you have leftovers, they make a great hash with eggs in the morning for breakfast. Serve alongside salad and Crunchy Chicken Tenders for a complete meal.

Appropriate for Lacto Ovo Vegetarian and Gluten free diets.

nutrition facts label for Crispy No-Fry Fries

For photographs and detailed instructions, please visit

Take Our Survey


We need your help! Periodically we conduct a survey of our visitors and use the results to help guide our planning process for future programming. We really want to know what you think, and your answers will help us improve the Shape Up America! organization. Please take a few minutes to share your questions, thoughts and ideas. Your responses will be kept strictly confidential.

Btn Click Here

Donate to SUA


Please consider a donation to Shape Up America! Your tax-deductible contribution helps us develop new initiatives to address the problem of obesity in America.

Btn Click Here