Baked Jicama Fries

Jump to Recipe

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 on 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. 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.

 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 pickles, 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 diseases 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  didn’t want the strong crunch so I decided to cook the jicama before I bake them. Serve 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

If you make this recipe, snap a photo and hashtag #healthiersteps  — we love to see your recipes on InstagramFacebook & Twitter!

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 Gluten-Free and Vegan For Beginners and Vegan Recipes With Love.

 

 

Categories

Categories: ,
Course:
Cuisine:

Nutrition

(

Per serving

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

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

Recipe author's Gravatar image

Michelle Blackwood, RN

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.

Please Leave a Comment and a Rating

Rate this recipe

98 Comments
  1. Mavis
    August 7, 2020

    Hi Michelle,
    I want to try this recipe but contemplating steaming it instead of boiling to preserve the nutrition. LMK if you think it would work. I will report back if successful.

    • Michelle Blackwood, RN
      August 7, 2020

      Hello Mavis, It is up to you what you do. If you have never cooked this vegetable my suggestion is to follow my recipe as is then adjust it to your liking the next time you make it. The texture is not like a potato so steaming it more than likely will not do much to soften it. Research has proven that cooked vegetables supply more antioxidants than they do when raw. Cooked vegetables deliver more minerals. Most importantly cooking will break down the cell walls of the plants, releasing more nutrients. Check out 2009 report in the Journal of Food Science.

  2. Chloe Alchin
    July 24, 2020

    The jicama fries are delicious! They are full of flavor and don’t taste at all like the chalky vegetable I knew them to be.

  3. Lindsey
    July 16, 2020

    I think I’ve only had jicama in salads, and I’m so glad we tried this recipe. These were delicious! Thank you for a yummy recipe. We will definitely be making these fries again.

  4. LG
    July 16, 2020

    I baked these for my son and I and we couldn’t stop eating them! I got another jicama and are making my second batch! What a great snack or healthy side dish. So delicious!

  5. Stacey
    July 14, 2020

    Absolutely loved these! Everyone devoured it— especially my two year old! Thank you so much for sharing this awesome recipe!

  6. Rachel Fitchett
    June 12, 2020

    VERY GOOD RECIPE!!
    TASTED SO GOOD!!
    THANK YOU FOR THE RECIPE!

  7. Toni LaChine
    June 10, 2020

    I’m baking the Jimaca Fries right now. They look so tasty and delicious.

  8. Melissa
    April 28, 2020

    I’m looking forward to trying these. Question: Does the nutrition information include the Vegan Cashew Dip or is it just for the Jicama Fries?

    • Michelle Blackwood, RN
      April 28, 2020

      Melissa, I hope you enjoy it. The nutrition information is just for the jicama fries.

      • Lizette
        May 26, 2020

        Hi,

        R the cashews raw or bought toasted?

        • Michelle Blackwood, RN
          May 26, 2020

          Raw cashews are the best, however, if none are available the toasted will work, the dip might be thinner though.

  9. Kara
    April 27, 2020

    These were really good. When I boiled them up I added a fair amount of salt to the water and the jicama retained some of the salt flavor inside. Also I boiled for 10 minutes and then just let them set on the stovetop another 5 before straining. I’ll be making them again!!

  10. Jen
    April 25, 2020

    I made these and they were good. I just wonder if you can kind of marinade them so the spices soak in or make it more flavorful in the inside. Do you think that’s possible? I did notice that when I boiled the sticks, that they don’t soak in any water like potato would so that question might be a silly question. Thoughts?

    • Michelle Blackwood, RN
      April 25, 2020

      Jen, the texture is more crunchy than potato. I’m not sure that marinating it will make much of a difference but there is no harm in trying.

      • Jen
        April 28, 2020

        Okay. I will test it out :) just thought I’d see if you had an opinion on it!

  11. Chantelle Dupree
    March 18, 2020

    This recipe is OUTSTANDING!!! Thank you for such a yummy recipe. I only discovered Jicama recently and came across your recipe. And have been making your recipe almost weekly in place of French fries.

    • Michelle Blackwood, RN
      March 18, 2020

      Chantelle, that is awesome. I’m so happy you found my recipe and you enjoy it. Thank you for sharing your feedback.

  12. Faina Kreminsky
    January 16, 2020

    Wow

  13. Stephanie
    January 16, 2020

    I tried these day and they were out of this world delicious!

  14. Loretta Schoettler
    November 2, 2019

    This was a good recipe. I appreciate the pre-cook wasn’t done with a microwave. I baked them for 45 minutes, but think they could have gone a bit longer. Maybe I just needed to cut them thinner.

    • Michelle Blackwood
      November 2, 2019

      Thank you Loretta, I got rid of my microwave many years ago. I’m so happy you enjoyed it, thank you for your feedback.

  15. Phyllis
    September 6, 2019

    I’m so excited I can have “Fries” again!!! These Jicama fries are just as good!!! Thanks for the recipe

  16. Laurie Gonzales
    August 31, 2019

    Delicious! No other way to describe these fries. Okay, addictive … that’s another applicable adjective.

    • Michelle Blackwood
      August 31, 2019

      Laurie, I’m so happy you enjoyed them, thank you very much for your descriptive feedback.

  17. Annette Worthy
    August 18, 2019

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

  18. 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.

  19. 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.

    • Gris
      September 16, 2019

      Very very good

  20. 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.

  21. Cindy
    May 31, 2019

    My new favorite!! Thank you!

  22. diana hipsley
    May 15, 2019

    anxious to try this. been eating jicama raw for years

  23. Elizabeth
    May 7, 2019

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