Swap Out French Fries For A Healthy Alternative

Sunrise Senior Living  |  July 10, 2015

Sometimes you just want something crunchy to eat with your hamburger, and the most obvious choice is french fries. However, store-bought packages of fries have little to no nutritional value, so they're not the best option. Next time you're craving this deep-fried treat, try one of these healthy alternatives instead.

Kale Chips
This leafy green superfood not only makes for great salads, but it can also be baked into crispy chips.


  • 1 head of kale, washed and dried
  • 2 Tbsp. olive oil
  • Sea salt and freshly ground pepper to taste

Heat the oven to 275 F, and line a baking sheet with parchment paper.

Prepare the kale by removing the ribs and cutting into 1 1/2-inch pieces. Place the leaves in a large bowl and toss them with olive oil. Spread the kale over the prepared baking sheet, then sprinkle salt and pepper on top.

Cook the chips for 25 minutes, turning them over halfway through. Enjoy immediately so they retain their crisp!

Asparagus Fries
Asparagus is a good source of fiber, iron and vitamin A. Use this recipe to create crunchy vegetable sticks to eat with your dinner.


  • 1 lb. asparagus, trimmed
  • 1 cup Panko breadcrumbs
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup flour
  • 2 eggs, beaten

Heat the oven to 425 F, and coat a baking sheet with cooking spray.

Combine the breadcrumbs and cheese in a bowl. Place flour and beaten eggs in two separate bowls.

Coat each stick of asparagus in flour, then dip it into the egg mixture. Finally, dredge the vegetable in the Panko mixture, pressing lightly to coat. Lay the asparagus on the baking sheet and repeat with remaining veggies.

Bake the fries for 10 to 12 minutes or until they are golden brown.

Zucchini Fries
You can probably find locally grown zucchini at a farmers market during the summer, which makes this a great warm-weather dish.


  • 2 zucchinis
  • 1 cup Panko
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup flour
  • 2 eggs, beaten

Heat the oven to 425 F. Coat a baking sheet with a light layer of cooking spray and set aside.

Wash the zucchini, then quarter them lengthwise. Cut the vegetable into 1-inch thick strips.

Next, mix together the Panko and cheese in a bowl. Place the flour and beaten eggs in their own bowls.

To prepare the fries, coat each zucchini stick with flour and then egg. Finally, roll the strip in the Panko mixture and place it on the prepared baking sheet. Repeat with all the zucchini pieces.

Bake your fries for 20 to 25 minutes or until they're golden brown.

Baked Avocado Fries
Trying to fit more healthy fats into your senior nutrition plan? These baked avocado fries might be exactly what you're looking for. They're tasty and healthy - it doesn't get better than that!


  • 2 ripe avocados, pits removed and peeled
  • 1/2 cup flour
  • 2 eggs, beaten
  • 2 Tbsp. water
  • 1 1/4 cup breadcrumbs
  • 1 tsp. garlic powder
  • 1 tsp. salt
  • 1/2 tsp. paprika
  • 1/2 tsp. ground pepper

Heat the oven to 450 F. Line a baking sheet with parchment paper and set aside. 

After your avocados are peeled and pitted, cut them into thin wedges. Next, beat the eggs together with the water. Place flour in a separate bowl. In another bowl, mix together the breadcrumbs, garlic powder, salt, paprika and pepper. 

Working with one avocado wedge at a time, carefully dip it into the flour and then the egg mixture. Dredge the wedge in the breadcrumbs and turn to coat well. Lay each wedge on the prepared baking sheet.

When all the avocado is used up, place the wedges in the oven for 10 to 15 minutes. You'll want to turn the pieces over halfway through to ensure even crisping. Once the wedges are golden brown, remove from the oven and enjoy!