Add some crunchy, baked jicama fries to your next party or summer picnic. They are crisp and light. They are not only tasty but also healthy and pretty darn easy to make.
Ever heard of Jicama? I hadn’t until my partner suggested I try this recipe. I was a little skeptical at first, but he was right.
These baked jicama fries are amazing. These fries are a tasty and healthy side dish that goes great with many dinner entrees. And since the recipe features a baked version with the use of onion powder, garlic powder, cayenne pepper, and paprika, it’s set to become your favorite weeknight side dish that only requires 20 minutes of prep time.
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.
Jicama fries recipe is a low-calorie alternative that is great in a vegan, gluten-free, candida diet lifestyle.
I know a lot of people who would love this recipe. Even kids will love this recipe! They especially may love them as a snack or side dish because of the texture that is new to their palates.
So I didn’t want to keep it a secret anymore. That’s why you’re here right now! Are you ready to make some Jicama fries?
Scroll down for the detailed recipe, but I suggest you don’t skip the information included in the blurb.
What Is Jicama?
The main ingredient in these Baked Jicama Fries is jicama.
Pachyrhizus erosus, often known as jicama, Mexican turnip, or Mexican yam bean is a native Mexican vine whose edible tuberous root is the most well-known part of the plant. Jicama is a bean species belonging to the Pachyrhizus genus (Fabaceae). Yam bean is the common name for plants in this genus. The other two cultivated species are Pachyrhizus ahipa and Pachyrhizus tuberosus. It appears that the common names for this category of edible plants have a lot of overlap, with many of the common names having the same or similar meanings.
On fully matured plants, blue or white flowers and pods resembling lima beans are produced. Jicama comes in a variety of species, although P. erosus is the most common. Jícama de leche and jicama de agua are two cultivated varieties of P. erosus, both named after the consistency of their juice. The leche variety has an elongated root with milky juice, but the agua variety possesses a top-shaped to oblate root but a more watery, transparent juice, and is the favorite market variety.
The outside of the root is papery and yellow, while the interior is creamy white, and crisp, resembling raw potato and pear. It has a sweet and starchy flavor that reminds me of raw green beans or apples.
Jicama is a Mexican and Central American vegetable. It has been found in Peru at archaeological sites reaching back to 3000 BC. The Spanish brought the jicama to Asia in the 17th century. Read More Here.
The nutritional profile of jicama is quite impressive.
Carbohydrates account for the majority of its calories. Protein and fat make up the remaining in little amounts. Raw jicama is high in fiber, 90% water, a good source of potassium. It also has antioxidants such as vitamins C and E, as well as beta-carotene. And it contains a number of other vital vitamins and minerals.
Indeed, one cup contains the nutrients listed below.
- Calories: 49
- Fat: 0 grams
- Cholesterol: 0 grams
- Sodium: 5 mg
- Carbohydrates: 11 grams
- Protein: 1 gram
Jicama also has trace amounts of vitamin B6, vitamin E, riboflavin, thiamine, pantothenic acid, phosphorus, calcium, zinc, and copper.
Jicama offers a number of health benefits, including:
Good Source of Prebiotic
Raw jicama has a sweet flavor because it contains a rich source of soluble fiber oligofructose inulin. It is a 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.
Most of you are so used to hearing about probiotics but have you ever heard about prebiotics?
I first learned about prebiotics over 20 years ago when my professor in college taught me 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:
- Dandelion Green
- Burdock Root
- Jerusalem Artichoke
Other sources of probiotics are kimchi, sauerkraut, kombucha tea, unpasteurized pickles, and vegetables.
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.
Note that nowadays there are more available non-dairy yogurts and kefir made from coconut and almond milk.
Prebiotics are beneficial to help diseases like Irritable Bowel Syndrome, Crohn’s disease, Candida Albicans, relieve diarrhea after antibiotic use.
Jicama has a number of antioxidants, which are plant compounds that protect cells from damage.
Jicama contains about half of the recommended daily intake (RDI) of vitamin C in one cup (130 grams). Vitamin E, selenium, and beta-carotene are all antioxidants found in it.
By scavenging free radicals, antioxidants protect cells against oxidative stress.
Chronic disorders such as cancer, cardiovascular disease, diabetes, and cognitive decline have all been related to oxidative stress.
Dietary fiber aids in the bulking up of stools. This aids in its passing through the digestive tract more smoothly.
Consuming one cup (130g) of this root vegetable can help you achieve your daily fiber requirements with its 6.4g of fiber per cup.
Jicama also includes inulin, a type of fiber. If you’re experiencing constipation, inulin can help you bowel motions up to 31% more frequently.
Jicama also contains a lot of water, which might aid with constipation. Jicama and other high-water-content foods can help you achieve your daily fluid requirements.
Jicama is high in antioxidants C and E, as well as selenium and beta-carotene. Free radicals, which can cause cell damage and cancer, are neutralized by antioxidants.
Jicama also contains a high amount of dietary fiber. More than 6 grams of fiber are found in one cup (130 grams).
Dietary fiber has long been known to protect against colon cancer.
According to a study, dietary fiber intake of over 27 grams per day reduced the incidence of colon cancer by 50%.
Jicama also includes inulin, which is a prebiotic fiber.
Prebiotics may lower cancer risk by raising the number of beneficial bacteria in the stomach, promoting the volume of beneficial short-chain fatty acids, and strengthening the immune system.
Indeed, animal studies have demonstrated that ingesting inulin fiber may help protect against colon cancer.
Inulin is a healthy fiber that also acts as an antioxidant to protect the gut lining.
May Improve Heart Health
Jicama is high in nutrients that help to improve heart health.
It has a lot of soluble dietary fiber, which can help reduce cholesterol levels by prohibiting bile from becoming reabsorbed in your intestines and the liver from producing additional cholesterol.
According to a study of 23 studies, increasing fiber consumption lowers total cholesterol and “bad” LDL cholesterol.
Jicama also includes potassium, which relaxes blood arteries and lowers blood pressure.
For instance, one study found that potassium lowered blood pressure and aided in the prevention of cardiovascular diseases.
Additionally, jicama may increase circulation because of its iron and copper content, which are required for the formation of healthy red blood cells.
Jicama is a nutrient-rich vegetable. It contains a lot of nutrients but not a lot of calories.
The high water and fiber content of jicama makes it a good snack food.
Jicama’s fiber content may also help you maintain a stable blood sugar level. Fiber delays digestion, which helps keep blood sugar levels stable after eating.
This vegetable will be a regular on my shopping list!
How To Cook Jicama Fries?
I normally eat jicama raw but this time I wanted to make a baked jicama fries recipe instead.
I didn’t want the strong crunch so I decided to cook the jicama before I baked them. So I brought water to boil in a medium saucepan over medium heat and added jicama to cook for 10 minutes until the jicama is less crunchy.
Then I drained water using a colander and transferred jicama slices into a large bowl.
I tossed cooked jicama slices with olive oil, paprika, garlic powder, onion powder, cayenne pepper, and sea salt, and placed them in a single layer on a prepared baking sheet. Then I baked them in a preheated oven for 30-45 minutes or until crispy, turning halfway. I served them with vegan ranch dip.
For making the Ranch Dip I place all ingredients in a high-speed blender except parsley and dill, then process until it gets smooth and creamy, pausing the blender and scraping down the sides. I then pour it into a medium bowl and stir in parsley and dill.
Substitutions and Variations
This dish is one of my favorites, and I almost always follow it exactly as instructed. However, if you want to change it up, here are some hints:
- In place of olive oil, use melted butter. It’s really delectable!
- Spices can be mixed and matched.
- Add another pinch of cayenne pepper to the seasoning to make them spicy.
The best way to enjoy these fries is to eat them right away. However, if you have any leftover fries, they can be kept in the fridge for up to four days. Simply reheat them in the oven or air fryer and they’re ready to eat.
- You can serve them with ketchup, vegan ranch dip, or
- Leave some space among the fries to ensure even baking and crispness.
- If you like, you can also make these fries in an air fryer.
- You can also deep fry these jicama fries.
Other Frequently Asked:
Is Jicama Like A Potato?
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 potatoes, 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. However, they are a healthier alternative to potato chips.
What Does Jicama Taste Like?
Jicama has a moderate flavor that is mildly sweet and nutty. It tastes like a mix of apple, potato, water chestnut, and pear. It combines well with various flavors due to its mild and starchy nature, especially when raw.
Does Jicama Get Soft When Cooked?
No. Jicama just doesn’t ever get very soft. So, you actually probably don’t need to boil it long.
How Do You Cut Jicama For Fries?
Jicama halves should be sliced 1/8 inch thick, laid flat, then cut into 1/8-inch thick sticks. Jicama halves should be sliced 1/4 inch thick, laid flat, then cut into 1/4-inch thick sticks. Sticks should be cut to a length of 1 1/2 inches. Use in salads and stir-fries.
Is It Possible To Make Crispy Jicama Fries?
Making them crispy on the outside isn’t the hard part. The hard part is making them soft on the inside. Even after cooking for a long time, they tend to stay crispy on the inside.
The method mentioned above, boiling them first and then baking them, is the greatest method I’ve found for keeping them pretty soft on the inside while maintaining a crispy outside.
Make these Baked Jicama Fries, and let me know how it turns out by leaving a comment on this post! I’d love to hear from you… Have fun cooking!
Other Jicama Recipes
If you enjoyed this post on – Baked Jicama Fries– and would love to see more, join me on Youtube, Instagram, Facebook & Twitter
Get discounted copies of my cookbook here.
Also please leave a star rating ;-)
Need some encouragement on your Healthier Steps journey?
Join our Facebook groups, sharing lots of delicious vegan and gluten-free recipes, health tips, etc., from our members. Please join us and invite your friends to Gluten-Free and Vegan For Beginners and Vegan Recipes With Love.
- Categories: Gluten-Free, Vegan
- Course: Appetizer
- Cuisine: Mexican
- Energy: 96 kcal / 401 kJ
- Fat: 4 g
- Protein: 1 g
- Carbs: 15 g
- Preparation: 10 min
- Cooking: 55 min
- Ready in: 1 h 5 min
- For: 4 Servings
- 1 medium jicama
- 1 tablespoon olive oil
- 1/2 teaspoon paprika, (preferably smoked paprika)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Pinch of Cayenne pepper
- 1/2 teaspoon salt, or to taste
Vegan Cashew Ranch Dip
- 1 cup cashews, soaked for 1 hour
- 3/4 cup water
- 2 tablespoons lemon juice
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried parsley
- 1/4 teaspoon dried dill
- 1/4 teaspoon dried chives
- 1/2 teaspoon salt, or to taste
For The Baked Jicama
- 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.
- 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.
- 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
- 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.
Wow! Thats all I have to say as these were awesome and another item to add to my healthier eating calendar!
Thank you for trying out the recipe, and I hope you continue to enjoy it for many meals to come!
Hello healthiersteps.com admin, You always provide key takeaways and summaries.
These were so flavorful, mine were crunchy!
I tried this recipe tonight and was not disappointed!
My fries were relatively soft inside, perhaps because I soaked the raw fries in water in the fridge overnight.
I’ve only eaten raw jicama in the past. These fries are a tasty alternative to fried potatoes and I really like that they are prebiotic.
Thank you so much for this recipe. I plan to make these fries again!
Dear Michelle, your posts are always well-written and informative.
Thank you Dear
We did the fries twice, once in the oven and once in the deep fryer, and we boiled them for 30 minutes, the deep fryer won out, still a great substitute for a potato, but at a 1.48 a pound a little bit higher than potatoes
Philip I appreciate your feedback, absolutely!
I love this recipe. My husband and I are diabetic and trying to control our weight. I cook this and he enjoyed
Penny, I’m so happy that you and your hubby enjoyed my recipe, great low-carb recipe.
this recipe looks perfect and easy to prepare