Crispy & Healthy Plantain Fries
How to cook oven baked plantain fries that are super easy to make and super healthy to eat
Oven-baked crispy plantain fries are an excellent healthier alternative to potato chips. Plantain fries have a similar taste to a potato but they are starchier in texture. Paired with a little coconut oil and cayenne pepper, these crispy delights are an incredible snack or tasty side dish.
Plantain fries are also incredibly easy to make and take less time to be baked in the oven. Plus, they are a lot more filling which means you can eat less and feel just as a full and satisfied. That helps keep an eye on the waistline. Plantains are wholefoods and a rich source of fibre, vitamins A, C, and B-6, and the minerals magnesium and potassium.
What are plantain fries
Plantains are also called cooking bananas. They are a major food staple in West and Central Africa, as well as the Caribbean islands. Plantains are also starchier than your usual banana and are just as a sweet but without the intense banana taste. For people like me who don't love bananas, plantains are the perfect compromise.
I still get to enjoy the rich nutrients but with a milder, more potato-like taste. So what exactly are plantain fries? Plantain fries cut plantains in the shape of a french fry, then oven-baked with a combination of coconut oil and cayenne pepper for added flavours.
What you need for plantain fries
The first thing you need is, of course, plantains. You should find them in the banana section in your local supermarket, or you might find them with the fresh superfoods (next to the avocados, for example).
You will also need coconut oil. You can use olive oil as well, but the coconut oil really works so well with plantains. They are like a match made in heaven. You will need cayenne pepper and sea salt as well as freshly ground pepper.
I recommend cayenne pepper because the spice works incredibly well with the sweetness from the plantain. It's similar to when you add cayenne pepper to sweet potato dishes for example like this mashed potato or this shepherds' pie.
Optionally, you will need some Tabasco sauce which works so incredibly well with the plantain fries.
For your kitchen, you will need a good chopping board, a baking sheet and a good knife.
How to cut plantain fries
If you never worked with a plantain before, let me go through some basics. Peeling a plantain is a little different than peeling a banana. Using the tip of the knife, slit the peel along the length of the plantain. Only cut as deep as the peel is thick so you don't damage the plantain. Using your fingers, start removing the plantain peel. As a tip, we recommend peeling it side to side and not lengthwise as it will be easier.
To cut the plantain slice in half, horizontally. Then take each half and slice lengthwise. Try to keep these slices medium thickness as they will determine how thick your fries are. Take each slice and cut again lengthwise to form the shape of the fries.
You can now put add the fries to the baking sheet as they are ready to be seasoned and baked.
Important Tip: Leave a little space between the plantain fries so they bake properly, uniformly and become crispy. You can also use an air-fryer for these plantain chips if you prefer.
This recipe has been developed entirely by Yuzu Bakes. Any resemblance with other recipes is purely coincidental.
Our plantain fries are excellent, crispy and delicious, and much healthier as they are oven-baked. These plantain fries are extraordinary as a side dish or as a healthy snack.
- 2 large plantains
- 2 tbsp coconut oil
- 1/2 tsp cayenne pepper
- 1/2 tsp salt
- 1/2 tsp, ground peppercorn
- 1 touch of tabasco sauce (for serving) (optional)
- Preheat the oven 400F/200C.
- Peel the plantains.
- Cut the Plantains into the shape of fries*.
- Spread fries on a baking sheet. Make sure they don't overlap on the tray.
- Brush fries with coconut oil and add salt, pepper and cayenne pepper.
- Bake in the centre of the oven for 15-20 minutes, turning them half way through. They are done when golden and crispy.
- Serve with a touch of Tabasco sauce.
*Cut plantain in half, horizontally. Slice each half lenghtways. Now cut each slice into long strips to create the shape of fries.
Total Nutrition Facts
|Amount Per Serving|
|% Daily Value*|
|Total Fat 14 g||18%|
|Saturated Fat 11 g||57%|
|Trans Fat 0 g||0%|
|Polyunsaturated Fat 0 g|
|Monounsaturated Fat 1 g|
|Cholesterol 0 mg||0%|
|Sodium 729 mg||32%|
|Total Carbs 97 g||35%|
|Dietary Fiber 7 g||26%|
|Sugar 44 g||87%|
|Protein 3 g||5%|
|* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.|
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice
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