Baked Jicama Fries

Have you ever had jicama or Mexican yam? It is actually from the bean family. This delicious Baked Jicama Fries is a great way to enjoy this healthy low-calorie vegetable!

Baked Jicama Fries

FOR THE FULL LIST OF  INGREDIENTS, SCROLL TO SEE THE RECIPE CARD AT THE END. BUT BEFORE YOU SCROLL CHECK IMPORTANT INFORMATION THAT IS INCLUDED IN THE BLURB.

This recipe for Baked Jicama Fries was originally posted April 23, 2015. I'm crazy about snack foods that are easy to prepare in my oven, like my Oven Baked Barbecue Fries, Baked Zucchini Fries, Jamaican Jerked Butternut Squash Fries, Oven Baked Potato Wedges, and my Baked Onion Rings.

It’s high in fiber, 90% water, a good source of vitamin C and potassium. Raw jicama has a sweet flavor because it contains a rich source of soluble fiber oligofructose inulin which is prebiotic and an inert carbohydrate that does not turn into simple sugars when broken down by digestion. This is good news for diabetics, they can eat this sweet root without worrying about their blood sugar fluctuating.

 Jicama Whole

Most of you are so used to hearing about probiotics but have you ever heard about prebiotic? I first learned about prebiotic over 20 years ago when my professor in college taught about the benefits of prebiotics and she advocated that prebiotics were better than probiotics.

At that time I honestly didn’t understand a lot of what she was talking about and I didn’t care much as I do today about gut health. A prebiotic is a plant fiber that stimulates the growth and activity of good bacteria that are already in the colon. This plant fiber is indigestible but provides great health benefits to the body.
For healthy gut bacteria, one should consume 50-55 grams of fiber daily, this fiber is found in plant-based foods, fruits, vegetables, whole grains and, legumes.

These plant fibers like jicama, serve as prebiotics or fuel for healthy bacteria to thrive.

Other Sources Of Prebiotics:

  1. Dandelion Green
  2. Chicory
  3. Onions
  4. Garlic
  5. Asparagus
  6. Apple
  7. Burdock Root
  8. Jerusalem Artichoke
  9. Seaweed

Baked Jicama Fries

Unlike probiotics, prebiotics is not destroyed by heat. Probiotics are live bacteria mostly found in fermented dairy (kefir, yogurt), so they have to be kept alive by keeping them cold.

Other sources of probiotics are kimchi, sauerkraut, kombucha tea, non-pasteurized pickes and vegetables.

Note that nowadays there are more available non-dairy yogurts and kefir made from coconut and almond milk.

Prebiotics are therefore beneficial to help disease like Irritable Bowel Syndrome, Chron’s disease, Candida Albicans, relieve diarrhea after antibiotic use.

Jicama Fries Recipe

How To Cook Jicama Fries

I normally ate jicama raw but this time I wanted to make a baked jicama fries recipe instead. I oven baked them and was very pleased with the taste and outcome. I  didn’t want the strong crunch so I decided to cook the jicama before I bake them. I have served them with ketchup,  vegan ranch dip or Guacamole.

This vegetable will be a regular on my shopping list. Jicama fries recipe is a low-calorie alternative that is great in a vegan, gluten-free, candida diet lifestyle.

One of my readers asked, 'Is it like a potato?'  Answer:  it looks like a potato but the texture is crunchy like a pear, and it tastes mildly sweet like an apple.

Note: Don't expect the fries to be crispy like potato, they won't be. It doesn't have the same texture as a potato to begin with nor will the final texture be the same.

Jicama Nutritional Facts

Serving size 1 cup raw

  • Calories: 49
  • Fat: 0 grams
  • Cholesterol: 0 grams
  • Sodium: 5 mg
  • Carbohydrates: 11 grams
  • Protein: 1 gram

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Categories

Categories: ,
Course:
Cuisine:

Nutrition

Energy:
96 kcal / 401 kJ
Fat:
4 g
Protein:
1 g
Carbs:
15 g
Per portion

Cooking Time

Preparation:
10 min
Cooking:
55 min
Ready in:
1 h 5 min
For:
4 Servings

Ingredients

Baked Jicama

Vegan Cashew Ranch Dip

Instructions

For The Baked Jicama

  1. Preheat oven 425°F. Peel jicama and cut into 1/4 inch matchsticks. Bring water to boil in medium saucepan over medium heat. Add jicama and cook for 10 minutes until jicama is less crunchy.
  2. Drain water using a colander, transfer jicama slices in a large bowl and toss with olive oil, paprika, garlic powder, onion powder, cayenne pepper and sea salt.
  3. Place in a single layer on a prepared baking sheet. Bake for 30-45 minutes or until crispy, turning halfway. Delicious served with vegan ranch dip or guacamole.

For The Ranch Dip

  1. Place all ingredients in a high-speed blender except parsley and dill. Process until smooth and creamy, pausing blender and scraping down the sides. Pour into a medium bowl and stir in parsley and dill. Keep refrigerated.

Notes

Baked Jicama

Michelle Blackwood

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.

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62 Comments
  1. Annette Worthy
    August 18, 2019

    I baked some jicama and it was good i will be adding this to my grocery list

  2. Norma
    June 29, 2019

    These look delicious. Thank you for including the dipping sauce recipe too. I can’t wait to make these for our July 4th gathering.

  3. Yolanda
    June 26, 2019

    First time trying this recipe and made some for lunch…Wow! These are good! My husband likes them too! I change my seasonings a little with seasoned salt, garlic powder, italian seasonings, paparika & onion powder. Thank you so much for the recipe! :)

    • Michelle Blackwood
      June 26, 2019

      Yolanda, thank you very much for your feedback, I’m so happy that you and your husband enjoyed it and thank you for sharing your adjustments and feedback, I really appreciate it.

  4. Valerie Armstead
    June 20, 2019

    I subbed garlic parsley salt 1 teaspoon for garlic powder & salt. I nuked the jicama sticks for 2 minutes to preserve nutrients, drained (very little liquid lost) & followed directions with a convection oven at 425 F on a foil covered baking sheet to minimize cleanup. Seemed over browned in 1/4 of the time but I turned & removed after 5 min.
    Tasted good but still a little crunch. Next time I’ll use peanut oil to keep from burning but nuke for 3 minutes. I figure total time will still be half.
    First time cooking jicama.
    Thank you

    • Michelle Blackwood
      June 20, 2019

      Thank you Valerie, oven temperatures vary plus I didn’t use a convection oven. Thank you for sharing your feedback, I really appreciate it.

  5. Cindy
    May 31, 2019

    My new favorite!! Thank you!

  6. diana hipsley
    May 15, 2019

    anxious to try this. been eating jicama raw for years

  7. Elizabeth
    May 7, 2019

    Mine still came out a little crunchy. Maybe I have to cut them thinner. Good instructions!