Air Fryer French Fries

Low FODMAP air fryer french fries made with russet potatoes, garlic-infused olive oil, sea salt, and scallion greens.

Prep 40 min

Cook 36 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

• 2 large russet potatoes (about 600g / 1.3 lb), scrubbed
• 1.5 tbsp garlic-infused olive oil
• 3/4 tsp fine sea salt, plus more to finish
• 1/4 tsp black pepper (optional)
• 2 tbsp scallion (spring onion) GREEN tops, thinly sliced, for garnish (optional)

Instructions

Cut and soak

1. Peel the potatoes if you like, or leave the skin on. Cut each potato into planks about 1/4 inch (0.6 cm) thick, then cut the planks into fries the same width so they cook evenly.
2. Put the cut fries in a bowl of cold water and soak for 20 to 30 minutes. This pulls off surface starch and helps them crisp.
3. Drain the fries, then pat them completely dry with a clean towel. Dry potatoes crisp far better than wet ones.

Season and air fry

1. Return the dry fries to a bowl. Add the garlic-infused oil, salt, and pepper, and toss until every fry is lightly coated.
2. Preheat the air fryer to 380F (193C) for a few minutes.
3. Arrange the fries in a single layer in the basket, working in two batches so they are not crowded. Air fry each batch for 15 to 18 minutes, pulling the basket out to shake or turn the fries every 5 to 6 minutes.
4. For extra crunch, raise the temperature to 400F (205C) for the last 2 to 3 minutes and watch closely so the tips do not scorch.

Finish

1. Tip the fries onto a plate, sprinkle with a little more salt while they are hot, and scatter the scallion green tops over the top. Serve right away.

Tips & Substitutions

• Cut them evenly. Uniform 1/4-inch sticks cook at the same rate, so you avoid burnt thin ones next to soft thick ones. A sharp knife or a fry cutter both work.
• Do not skip drying. Water on the surface steams the fries instead of crisping them. Pat them dry after soaking, even if it takes an extra minute.
• Use garlic-infused oil. Use garlic-infused oil for the flavor, never garlic bulb, garlic powder, or seasoned fry coatings that hide onion and garlic powder.
• Swap the potato. Any white or yellow potato works in place of russet. Sweet potato behaves differently on FODMAPs, so keep sweet potato servings to about 75g and treat it as a separate recipe.
• Add flavor without onion. Finish with sliced scallion green tops, a little smoked paprika, or a light grating of parmesan (a hard cheese that is low in lactose) instead of onion powder.
• Batch for crispness. Crowding the basket traps steam. Two smaller batches beat one packed layer, and you can hold the first batch warm in a low oven.

Why This Works

• Potatoes are low-FODMAP. Plain white and yellow potatoes test low FODMAP at every serving size measured, including the 150g per serving here.
• Garlic flavor stays, fructans do not. Fructans are not oil-soluble, so strained garlic-infused oil carries the flavor while the fructans stay in the discarded garlic.
• Nothing sneaks in. Building fries from whole potatoes avoids frozen and restaurant fries that are often dusted with onion or garlic powder for flavor.
• Simple ingredients, simple math. Oil and salt have no carbohydrate, so the only thing to watch is what you dip or top them with.

Storage

Keep leftover fries in an airtight container in the fridge for up to 3 to 4 days. Reheat them in the air fryer at 375F (190C) for 3 to 5 minutes to bring back the crunch, since the microwave leaves them soft. They can be frozen after cooking, but the texture softens, so fresh or fridge-stored is best. Look up any dips or toppings you add in the FODMAP Foods app to see how their rating changes with portion size.