Kohlrabi fries are a delicious and nutritious alternative to traditional potato fries. Naturally low in carbs and high in fiber, kohlrabi brings a slightly sweet, peppery flavor that becomes rich and savory when roasted. This oven-baked version delivers a crispy texture without the excess oil, making it perfect for guilt-free snacking or a wholesome side dish. With just a handful of ingredients and minimal prep, these fries are ideal for those looking to incorporate more vegetables into their diet in a fun and tasty way.

FULL RECIPE

Ingredients

• 2 medium kohlrabi bulbs, peeled and cut into fry-shaped sticks
• 2 tablespoons olive oil
• 2 tablespoons cornstarch (or arrowroot powder for gluten-free option)
• 1 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Optional: freshly chopped parsley or grated Parmesan for garnish
• Optional dip: ketchup, aioli, or Greek yogurt-based sauce

Directions

1. Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper or a silicone baking mat.
2. Prepare the kohlrabi: Peel the kohlrabi bulbs with a knife or vegetable peeler, then slice into uniform fries—about 1/4-inch thick for even cooking.
3. Dry the fries: Pat the cut kohlrabi dry with a kitchen towel to remove moisture, which helps achieve a crisp texture.
4. Toss with coating: In a large mixing bowl, toss the kohlrabi sticks with olive oil until coated. In a small bowl, mix together cornstarch, garlic powder, paprika, salt, and pepper. Sprinkle the dry mixture over the kohlrabi and toss again to evenly coat.
5. Arrange and bake: Spread the fries out in a single layer on the prepared baking sheet, ensuring they are not touching. Use two sheets if needed to prevent overcrowding.
6. Bake: Place in the oven and roast for 25–30 minutes, flipping halfway through, until fries are golden and crispy on the edges.
7. Optional garnish: Sprinkle with chopped parsley or Parmesan immediately after baking, if desired.
8. Serve hot: Enjoy with your favorite dipping sauce as a healthy snack or side.

Nutrition Facts 

• Calories: 140
• Total Fat: 7g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 350mg
• Total Carbohydrates: 17g
• Dietary Fiber: 5g
• Sugars: 3g
• Protein: 3g
• Vitamin C: 90% DV
• Vitamin A: 5% DV
• Calcium: 6% DV
• Iron: 4% DV

Nutritional Benefits of Kohlrabi Fries

Kohlrabi fries are a powerhouse of nutrition, offering a low-calorie alternative to conventional potato fries without compromising on taste or texture. Rich in dietary fiber, kohlrabi supports digestion and helps regulate blood sugar levels. It is also packed with vitamin C, which plays a vital role in immune function and collagen synthesis. Additionally, it contains beneficial plant compounds and antioxidants that support metabolic health and reduce inflammation. These oven-baked fries are low in fat and cholesterol-free, making them suitable for people managing their weight, heart health, or blood pressure.

Texture and Flavor Profile

Kohlrabi has a uniquely mild and subtly sweet flavor, somewhat like a cross between cabbage and a radish. When roasted, the natural sugars caramelize, enhancing its sweetness and developing a slightly nutty aroma. The outside becomes golden and crisp, especially when coated with cornstarch or another light starch, while the interior remains tender and moist. The overall taste is adaptable, easily enhanced by a variety of spices and dips. This appealing combination of a soft core and crispy edges makes kohlrabi fries an irresistible snack or side.

Healthy Cooking Method

Unlike deep-fried snacks, these kohlrabi fries are baked in the oven, significantly reducing their fat and calorie content. Baking at a high temperature promotes caramelization and crispiness without requiring a heavy amount of oil. This method also preserves more of the vegetable’s inherent nutrients, particularly heat-sensitive vitamins like vitamin C. Using parchment paper or a silicone baking mat prevents sticking and eliminates the need for non-stick sprays or additional fat. The result is a healthy yet indulgent treat that supports clean eating habits and whole-food nutrition goals.

Customizing the Seasoning

The neutral flavor of kohlrabi provides a perfect canvas for a wide range of seasoning profiles. For a savory twist, garlic powder, smoked paprika, and black pepper are classic choices. If you prefer a spicier variation, cayenne pepper, chili powder, or chipotle seasoning can be added. For a more herbaceous note, try tossing the fries in dried rosemary, thyme, or Italian seasoning. Cheese lovers might enjoy a sprinkle of nutritional yeast or grated Parmesan just after baking. The adaptability of kohlrabi fries makes it easy to tailor the flavor to suit any palate.

Serving Suggestions

Kohlrabi fries can be served as a standalone snack, a healthy appetizer, or a side dish to complement a variety of meals. They pair wonderfully with lean proteins like grilled chicken, turkey burgers, or baked fish. For a vegetarian meal, serve alongside veggie burgers or a hearty salad. They also make a great addition to lunchboxes or picnic baskets, especially when paired with a flavorful dipping sauce. Their crisp texture and mild flavor make them kid-friendly and ideal for encouraging picky eaters to enjoy more vegetables.

Best Dips and Sauces to Pair

The right dipping sauce can elevate kohlrabi fries to a whole new level of deliciousness. Classic choices like ketchup, mustard, or ranch dressing work well, but there’s plenty of room for creativity. Try a garlic aioli, a spicy sriracha mayo, or a cool yogurt-based dill sauce for something more sophisticated. For a global twist, serve them with chimichurri, curry mayo, or tahini lemon dressing. A simple balsamic glaze or honey-mustard mix can also bring a sweet-savory balance. These fries are the perfect companion to both bold and subtle sauces alike.

Storage and Reheating Tips

To store leftover kohlrabi fries, let them cool completely before placing them in an airtight container and refrigerating for up to three days. While they can be reheated in the microwave, this tends to make them soggy. For best results, reheat in a preheated oven at 375°F (190°C) for 8–10 minutes or use an air fryer to restore their crispiness. Avoid storing them while still warm, as steam buildup can soften the fries and compromise their texture. Proper storage and reheating techniques can preserve both the flavor and crunch.

Making Them in an Air Fryer

For an even quicker and crispier variation, kohlrabi fries can be made in an air fryer. This appliance uses hot air circulation to create a deep-fried effect with little to no oil. To do this, preheat the air fryer to 400°F (200°C), place the fries in a single layer (working in batches if needed), and cook for 12–15 minutes, shaking halfway through. The result is a perfectly golden fry with a fraction of the oil and even faster cook time. Air frying is an excellent choice for busy weeknights or meal prepping.

Dietary Considerations and Allergen Info

Kohlrabi fries are naturally gluten-free, nut-free, and dairy-free, making them suitable for a variety of dietary needs. They’re vegan by default, though adding cheese toppings would make them vegetarian. For those following a keto or low-carb lifestyle, they can be a smart swap for higher-carb fries, especially when the starch coating is kept minimal. They are also compatible with Whole30 and Paleo diets if coated with arrowroot powder and baked without processed toppings. Always verify seasoning blends to ensure no hidden allergens or sugars are included.

Sourcing and Preparing Kohlrabi

When selecting kohlrabi at the market, look for bulbs that are firm, smooth-skinned, and free of soft spots or blemishes. Both green and purple varieties work equally well in this recipe, though purple skin typically loses its color when peeled. The leaves can be saved for use in stir-fries or salads. To prepare the bulb, remove the stems and outer skin with a sharp knife or peeler, then cut into uniform sticks to ensure even cooking. Proper preparation helps enhance flavor, texture, and presentation in the final dish.

Conclusion

Crispy oven-baked kohlrabi fries offer a delightful and nutritious twist on traditional fries, blending health benefits with satisfying crunch and flavor. They are easy to make, endlessly customizable, and suitable for nearly every diet. Whether you’re preparing them for a casual snack, a family meal, or a party appetizer, they promise to impress both health-conscious eaters and comfort food lovers. With their versatility, low calorie count, and crisp texture, kohlrabi fries make a strong case for becoming a regular feature in your kitchen.