Cajun Plantain Fries

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Cajun Plantain Fries

These Cajun-style Baked Plantain Fries are spicy, crunchy, and tasty! They’re super easy to prepare and incredibly nutritious to eat. Perfect for serving alongside your favorite main course. Bon appétit!

It’s probably fair to say that this Plantain Fries recipe validates the proverb “variety is the spice of life.” It’s time to take a break from your regular potato fries and try something new that’s just as delicious and tempting.

These crispy oven-baked Cajun plantain fries are a fantastic healthier substitute for potato fries. Plantain fries taste similar to potato fries but have a starchier texture. These crispy delights, seasoned with cayenne pepper and coconut oil, are a fantastic snack or side dish!

Plantain fries are incredibly easy to prepare and require less time to bake in the oven. Additionally, they are far more filling, which means you may eat less and still feel full and satisfied.

Plantain fries are an excellent snack for kids and adults, vegetarians and vegans, omnivores, paleo and Whole30 dieters, and everyone in between.

Also, try Baked Jicama Fries and Baked Yuca Fries

 

You’ve probably tasted plantain before, but do not worry if you haven’t; I’ll disclose here all the details you need to know.

plantain fries on a blue plate on a grey backgroundWhat is a Plantain?

Plantain is the starchier and less sweet member of the banana family. Although sweet bananas, also known as “dessert bananas,” are more popular in Europe and the US, plantains are an essential component of the diet of those living in tropical regions.

It’s larger than bananas, with thicker skin, and it’s normally eaten while still green. Plantain is categorized as a vegetable despite its fruit status because of its high starch and low sugar content. There are several ways to cook it: bake, fry, roast, and of course, make plantain fries! Read More Plantain Nutrition

2 green plantains for plantain fries

 

Nutritional Values and Health Benefits

Plantains are an excellent source of carbohydrates, fiber, and vitamins and minerals, including vitamin C, B6, folate, magnesium, and potassium. Plantains have a low fat and sodium content.  

 

This hidden Superfood is worth a trip to your local grocery store. Continue reading to learn why.

 

Plantains’ resistant starches and nutrients provide several health benefits:

Helps Control Blood Sugar

Plantains contain a high concentration of resistant starch. Resistant starch, like other forms of fiber, does not increase blood sugar levels. It aids glycemic control by slowing digestion, increasing satiety, and strengthening “good” gut bacteria.

Helps Prevent Anemia

Plantains are high in vitamin C and Iron, two minerals that help in improving absorption. Although iron from plants is not always as easily absorbed as iron from animal sources, vitamin C boosts its bioavailability. Fatigue, difficulty concentrating, reduced immunity, and poor temperature regulation are all symptoms of iron deficiency anemia. Plantains can assist you in avoiding this common ailment.

Good for Heart Health

Plantains contain a high amount of potassium, which is essential for the proper functioning of your heart and blood vessels.

Plantains are also rich in fiber, which helps to decrease cholesterol and keep your heart healthy.

Improve Digestive Health

Fiber is critical because it helps maintain bowel regularity. Fiber softens and bulks out your feces. Bulky stools are considerably easier to pass and so help prevent constipation.

A fiber-rich diet can also help prevent hemorrhoids and diverticular disease, which causes tiny pouches in the large intestine. Fiber also makes you feel fuller longer, slows your digestion, and may even help lower your cholesterol levels.

Nutritional Support during Pregnancy

Carotenoids, found in plantains, are converted to vitamin A. Plantains are an essential source of vitamin A for people residing in developing countries, especially in Sub-Saharan Africa.

Plantains help prevent vitamin A deficiency in women of reproductive age. Additionally, plantains include folate and iron, two nutrients that are necessary for a healthy pregnancy.

How to Make Cajun Plantain Fries?

Plantain fries can be baked or fried. However, I’ll share the baking method here. Because baking your fries instead of deep-frying is a healthier option.

To prepare these crispy Cajun Plantain Fries, you’ll require the following ingredients and steps to follow:

Ingredients

  • 2 large plantains
  • 2 tablespoons coconut oil
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoons smoke paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper

Directions

  1. Preheat the oven to 400 degrees F.
  2. Line the baking sheet with parchment paper and lightly spray. Set aside.
peeling plantain
  1. Peel plantain and cut into matchsticks. Toss with coconut oil.
plantain cut into matchsticks
  1. Combine onion powder, garlic powder, oregano, smoked paprika, salt, and cayenne pepper in a bowl, mix well.
  2. Toss seasoning blend with plantain.
plantain frys on baking sheet
  1. Place plantain fries in a single layer on the prepared baking sheet.
  2. Bake for 20 minutes, turning halfway. When golden brown and crispy, they are done. Serve warm.

Chef’s Notes

  • I suggest using green plantains that are just starting to turn yellow for making plantain fries. Plantains that are too green will be difficult to peel and have little sweetness. However, when the plantain begins to turn yellow, it retains enough starch to make crispy fries while still offering a touch of sweetness. This sweetness enhances the flavor of the fries when blended with spices or simply salt.
  • If you like, you can also fry these plantain fries in an air fryer.
  • You can vary the spices to keep things interesting when you get bored with this combination. You can use just oil and salt, or any other seasoning you like (Cajun, Barbecue, Jerk, Berbere, etc.). For an Indian-inspired flavor, sprinkle cumin and curry powder over the fries.
  • This light, spicy, crispy, and sweet snack is delicious when paired with crunchy nuts or grilled meat. Serve it with Sautéed vegetables.
  • If you’re getting adventurous, prepare a dipping sauce for the fries. I especially enjoy dipping them in Ranch, Guacamole, Thousand Island dressing, or Tzatziki.
  • You can refrigerate these fries in a resealable sandwich bag. When stored properly, the fries will stay fresh for around 7 days. This is an excellent way if you intend to bring the fries with you as a snack or lunch in the coming days.

Then, simply reheat in the air fryer for about 2 minutes when you want to eat and enjoy.

Other Vegan Fries Recipes To Prepare

  1. Tofu Fries
  2. Yellow Yam Fries
  3. Beet Fries
  4. Zucchini Fries In The Air Fryer
  5. My Favorite Recipes For Fries
plantain fries being picked up

If you like and try it out, let me know how it turned out by leaving a comment in the comment section below!

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Categories

Nutrition

(Per serving)
  • Energy: 169 kcal / 706 kJ
  • Fat: 7.1 g
  • Protein: 1 g
  • Carbs: 28.5 g

Cook Time

  • Preparation: 10 min
  • Cooking: 20 min
  • Ready in: 30 min
  • For: 4 Servings

Ingredients

Instructions

  1. Preheat the oven to 400 degrees F.
  2. Line the baking sheet with parchment paper and lightly spray. Set aside.
  3. Peel plantain and cut into matchsticks. Toss with coconut oil.
  4. Combine onion powder, garlic powder, oregano, smoked paprika, salt, and cayenne pepper in a bowl, mix well.
  5. Toss seasoning blend with plantain
  6. Place plantain fries in a single layer on the prepared baking sheet.
  7. Bake for 20 minutes, turning halfway. When golden brown and crispy, they are done. Serve warm.
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.

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1 Comment
  1. BONIFACE
    October 21, 2021

    plantain fries its incredibly and easy to prepare good for heart health