Healthier Fries From Your Air Fryer

Consumer Reports tests and rates each air fryer in our lab based on criteria that include the efficiency of its controls, how quiet it is while operating, and how easy it is to clean.

Back when KFC offered potato wedges, fans could expect to add 348 calories to their meal with just 10 of them, according to Carb Manager, a keto and low-carb diet tracker and app. Those scrumptious sides were typically prepared in a chicken-flavored seasoning, then double-fried. You won’t get the exact same taste at home with this recipe, but it might become a new family favorite.

2 medium russet potatoes with skin on, scrubbed 
2 teaspoons olive oil 
¼ teaspoon salt
¼ teaspoon black pepper 
¼ teaspoon cayenne pepper
1 tablespoon chopped fresh rosemary

Directions

1. Cut the potatoes in half lengthwise, then cut each half into five wedges. (Each potato should yield roughly 10 pieces.) For extra-crunchy wedges, soak the cut potatoes in ice water for about 30 minutes, then pat dry before seasoning. This helps to remove some of the starch and gives your potatoes that extra crisp.
2. Preheat the air fryer to 380° F. 
3. In a large bowl, toss the potato wedges with oil, salt, black pepper, and cayenne pepper. 
4. Place the potatoes in a single layer in the air fryer basket or tray flesh-side down and cook for 8 minutes. Using heat-resistant tongs, turn the wedges over and cook for an additional 8 minutes or until browned and cooked through. 
5. Sprinkle the fries with rosemary and serve immediately. 

Nutrition per serving: 110 calories, 2 grams fat, 0.5 gram saturated fat, 20 grams carbs, 3 grams fiber, 4 grams sugars (0 grams added), 2 grams protein, 200 mg sodium.

Makes 4 servings.

When Arby’s offered its sweet potato waffle fries, they had 250 to 490 calories, depending on the serving size, Carb Manager says. But the home creations below, sprinkled with a dash of cinnamon, have a fraction of the fat, and the flavor tastes more like something from a high-end eatery than a fast-food chain.

2 medium sweet potatoes with skin on, scrubbed 
2 teaspoons olive oil 
¼ teaspoon salt 
¼ teaspoon black pepper 
½ teaspoon cinnamon

Directions

1. Preheat the air fryer to 380° F.
2. Cut the sweet potatoes in half lengthwise, then cut each half into five wedges. (Each sweet potato should yield roughly 10 pieces.) 
3. In a large bowl, toss the potato wedges with oil, salt, pepper, and cinnamon. 
4. Place the sweet potatoes in a single layer in the air fryer basket or tray, flesh-side down, and cook for 8 minutes. Using heat-resistant tongs, turn the wedges over and cook for an additional 8 minutes or until browned and cooked through. Serve immediately.

Nutrition per serving: 110 calories, 2 grams fat, 0.5 gram saturated fat, 20 grams carbs, 3 grams fiber, 4 grams sugars (0 grams added), 2 grams protein, 200 mg sodium.

Nutrition perk/bonus: These are packed with the antioxidant beta carotene.

Makes 4 servings.

The gold standard for fast-food fries comes from none other than The Golden Arches—McDonald’s. But as irresistible as its fries may be, a small order will run you 230 calories, according to the company’s menu. These parsnip fries have a similar size and texture but don’t come anywhere close to those calories. 

1 pound parsnips, peeled 
2 teaspoons olive oil 
¼ teaspoon salt 
¼ teaspoon black pepper 
2 cloves garlic, chopped 
2 tablespoons chopped fresh parsley

Directions

1. Cut the parsnips in half crosswise, then in half lengthwise, and then into shoestring fries. For extra-crispy fries, parboil the parsnips for 3 minutes, then pat dry before seasoning.
2. Preheat the air fryer to 380° F.
3. In a large bowl, toss the parsnip pieces with the oil, salt, and pepper.
4. Place the parsnips in a single layer in the air fryer basket or tray. Cook for 10 minutes (7 minutes if parboiled), then flip the fries with heat-resistant tongs. Sprinkle with garlic and cook for an additional 10 minutes (7 minutes if parboiled) or until browned and cooked through. 
5. Sprinkle with parsley and serve immediately.

Nutrition per serving: 115 calories, 2.5 grams fat, 0.5 gram saturated fat, 21 grams carbs, 6 grams fiber, 5 grams sugars (0 grams added), 2 grams protein, 160 mg sodium.

Nutrition perk/bonus: Parsnips have twice the fiber of potatoes.

Makes 4 servings.

If you love steak-cut fries, you know that the good ones have just the right amount of seasoning coupled with a crispy outside and a pillowy-soft texture on the inside. Red Robin gets that, which is why its steak-cut fries are a restaurant favorite. It even offers guests an opportunity to enjoy them bottomless. But trust us, those fries will cost you: 360 calories for one serving, to be exact, according to the company’s menu. On the other hand, these thick-cut yuca fries, tossed with garlic and sprinkled with parsley, give your palate a punch without a blow to your daily diet.

1 large yuca root, peeled
2 teaspoons olive oil
¼ teaspoon salt 
¼ teaspoon black pepper
2 cloves garlic, chopped 

Directions

1. Cut the yuca in half crosswise, then in half lengthwise, and then into shoestring fries. (Longer yuca roots may require additional cuts.) For an extra-crispy fry, parboil the yuca for 5 minutes, then pat dry before seasoning. 
2. Preheat the air fryer to 380° F.
3. In a large bowl, toss the yuca pieces with oil, salt, and pepper.
4. Place the yuca in a single layer in the air fryer basket or tray. Cook for 10 minutes (7 minutes if parboiled). Then flip the fries with heat-resistant tongs. Sprinkle with garlic, then cook for an additional 10 minutes (7 minutes if parboiled) or until browned and cooked through.
5. Sprinkle with parsley and serve immediately.

Nutrition per serving: 185 calories, 2.5 grams fat, 0.5 gram saturated fat, 39 grams carbs, 2 grams fiber, 2 grams sugars (0 grams added), 2 grams protein, 160 mg sodium.

Nutrition perk/bonus: These have about 20 percent of the daily value for vitamin C.

Makes 4 servings.