Making yuca fries is super easy! It’s a perfect recipe to try when first experimenting with yuca (a.k.a. cassava.)

These fries are baked in the oven (not fried) so their fat content is low – yet their taste satisfaction is high!! They’re crispy on the outside and soft and deliciously chewy on the inside! It’s a slightly different experience than eating a french fried potato, but if you love one you’ll likely enjoy both!

You may wonder, “Why make fries out of yuca when I can just make them out of potato?”

While both potato and yuca fries are great, there are a few definite benefits to using yuca. The biggest difference has to do with how each affects blood sugar. White potatoes have a high glycemic index (GI), with french fries having a GI of 75. Values above 70 are considered high. Yuca (cassava) has a GI of 46, with values below 55 being considered low.

High glycemic foods cause blood sugar to surge, followed by a crash. This crash causes hunger to resume soon after eating, as well as cravings for more carbs, which can lead to weight gain. Low glycemic foods like yuca, release glucose into the blood slowly, providing a steady flow of energy over a period of time. Consuming yuca has been shown to keep people feeling full, and has been associated with weight loss. (See: About Yuca: Yuca (Cassava) Nutrition Facts.) As a result of their affect on blood sugar, potatoes are not recommended for diabetics, yet yuca is! If following a Paleo diet, potatoes are a “no-no” for most people, yet yuca is allowed! Yuca is even Whole30 approved! Potatoes are considered part of the “nightshade” family of vegetables, which for some people with digestive problems, food sensitivities, and autoimmune conditions could be contributing to their distress. In addition, unless potatoes are organic, they’re known to contain high levels of pesticide.

Yuca is a non-GMO, non-inflammatory, low glycemic, whole-food alternative to potatoes. Yuca is a win-win! Great taste and great for you!

Now you can eat fries without guilt!!

 Let’s make Yuca Fries!!!

(*Full printer-friendly version below*)

Ingredients:

-1 1/2 pounds fresh or frozen yuca. This is one bag of Goya Frozen Yuca or 2 small to medium sized fresh roots. Your fries will be equally delicious no matter which is used. Frozen yuca comes already peeled and cut into pieces so it’s a quicker alternative if you’re crunched for time. There’s no need to defrost frozen yuca before boiling.

-3 tablespoons fresh organic lemon or lime juice

-1 tablespoon avocado oil (I use Chosen Foods 100% Pure Avocado Oil)

-2 teaspoons pink Himalayan salt

–lemon pepper – to taste (I use Trader Joe’s lemon pepper.)

Seasoning Variations:

1. If you’re a spice lover – get crazy and add a pinch or two of ground cayenne pepper! *Note: adding cayenne pepper would prevent these fries from being autoimmune protocol approved.

2. Trader Joe’s Onion Salt–  is a perfect combo of minced and granulated onion, green onion, kosher salt and chives. Yummmm!! This gives a sour cream and onion flavoring to your fries. Try 1 -2 teaspoons along with 1/2 teaspoon pink Himalayan salt. Check it out by clicking below!

Trader Joe’s Onion Salt

3. Jada Spices Chicken Salt Lime – is my newest discovery and it’s AWESOME on fries!!! It gives fries a salty lime flavor. And contrary to its name, is Vegan! It’s name is the result of it being a very popular spice in Australia to season chicken. Use 1-2 teaspoons. Check it out clicking below!

Jada Spices Chicken Salt Lime

4. Do your own thing! Experiment with the spice variations you love and comment below. I’d love to hear all about your creations!!!

Let’s Make Baked Yuca Fries!!!

*If using fresh yuca, it must be peeled before it’s cooked. See: About Yuca: How To Peel Fresh Yuca (Cassava) to learn how to do this quickly and easily. After peeling, cut fresh yuca into 3 pieces.

If using frozen yuca, it’s already peeled, cut into pieces, and ready to be boiled.

The next step is to boil your fresh or frozen yuca in salted lemon (or lime) water. This gives your fries a hint of added flavor infused throughout.

Once fork tender (about 15-30 minutes depending on the size of the yuca chunks), drain and allow to stand until it’s cool enough to handle.

It’s important to remove the stick-like core that runs through the center of each piece of yuca.  It won’t be pleasant if these are in your fries. Place each piece on a cutting board and slice it in half lengthwise to expose the stem so it can be removed.

Cut each yuca piece into fry shapes. You can choose how thick or thin to make them. I usually make mine about 1/2″ – 3/4″ thick. Place cut fries into a large bowl, add avocado oil and mix until all the fries are coated in oil. (I do this with my hands so I can feel when all the fries are well-coated.)

Place the oiled fries onto a baking sheet lined with parchment paper.

Sprinkle with pink Himalayan salt and lemon pepper (or any other preferred seasoning.)

Bake at 425 degrees for 15 minutes.  Then flip fries with a metal spatula and cook for another 15 minutes.  Eat immediately!

In case of leftovers (which is unlikely) these fries reheat well and even taste great cold right out of the fridge!

Enjoy every bite with no guilt! Yuca is a truly healthy starch!

Yuca Fry Nachos for your next party! 

Yuca Fry Nachos make the perfect appetizer to bring out the smiles of your party guests! They also make a super fun meal – just ask my kids! These Yuca Fry Nachos are made with a combination of 3 simple recipes from Crazy For Yuca – Baked Yuca Fries, Taco Meat, and Guacamole. plus the addition of your favorite organic salsa! (I used Brad’s Organic Salsa – Mild.) YUMMY!!!

CLICK HERE TO SHOP

for pantry items and kitchen gadgets needed to make Baked Yuca Fries or any other Crazy For Yuca recipe. I personally use all recommended products in my own kitchen! 

CHECK OUT YUCA/CASSAVA SNACKS by clicking here or on the SHOPPING TAB in the menu above!

 All yuca/cassava snacks have been taste tested and approved by myself and my family! For a discussion of recommended yuca/cassava chips, see my post The Perfect Yuca Chip!

*By ordering recommended products through affiliate connections on our website we get a small percentage of the sale which helps to support the maintenance of Crazy For Yuca. There’s absolutely no additional charge to you. Thank you so much for supporting our efforts to bring you the latest yuca/cassava recipes!

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Healthy Eating Tip: Use parchment paper to line your baking sheets and pans for easy clean up and healthier food! Since parchment paper is a non-stick surface, no additional oil is needed to prevent food from sticking to the pan. Parchment is a perfectly safe, non-toxic liner for baking. Never use aluminum foil for any cooking or baking involving heat. Foil has been proven to leach aluminum into food, with greater leaching in higher heat, with acidic solutions, and with foods which have added salt and spices. (1) Parchment paper is the mess-free, time-saving solution to healthy cooking and baking. It’s a critical staple in my kitchen pantry. I use Costco’s Kirland Signature brand. Check it out below to get these extra large rolls in a 2 pack and save money.

Kirkland Signature Parchment Paper

5 from 3 votes

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Baked Yuca Fries

Prep Time

15 mins

Cook Time

45 mins

Total Time

55 mins

 

After having these yuca fries you'll never go back to potatoes again!  I love how they're perfectly crispy on the outside and soft and chewy on the inside.  They're such a satisfying side dish or snack.  Of course, you can always put some chili on top and make a meal out of them!

Course: Appetizer, Side Dish, Snack

Servings: 4 people

Author: Lauren from Crazy For Yuca

Ingredients

• 1 1/2 pounds fresh or frozen yuca (This is one bag of frozen yuca or about 2 fresh roots)
• 1 Tbsp avocado oil
• 2 tsp pink Himalayan salt - divided
• lemon pepper - to taste
• 3 Tbsp lemon or lime juice (1 large organic lemon or lime)

Instructions

1. Bring a large pot of water to a boil, along with 1 tsp Himalayan sea salt and the juice of a lemon or lime (about 3 Tbsp.) 

2. If using fresh yuca - the peel must first be fully removed. (See: About yuca:  How to peel fresh yuca.)  Cut each peeled yuca root into 3 pieces (cut horizontally.)  If using frozen, simply place frozen yuca into boiling water.
   

3. Ensure that yuca is completely covered by boiling water. Once water returns to a boil, cook yuca for 15 minutes (until just fork tender.) Do not over-cook. (Over-cooked yuca will be mushy and will not hold its fry shape well.) Drain water. 

4. Preheat oven to 450 degrees.

5. Once cool to the touch, cut each piece of yuca in half lengthwise (vertically) to remove stick-like center. 

6. Cut into fry shapes and place into a large mixing bowl.  

7. Add avocado oil and blend until fries are well coated.  

8. Place oiled fries onto a baking sheet that is lined with parchment paper. Sprinkle with 1 tsp Himalayan sea salt and lemon pepper to taste.  (Or any seasoning variation you enjoy.)

9. Bake for 15 minutes.  Flip fries over using a metal spatula and bake another 15 minutes.

10. Eat immediately!  

Recipe Notes

These fries can be made with any number of seasoning variations. 

If you're a spice lover - get crazy and add a pinch or two of ground cayenne pepper!  

Trader Joe's Onion Salt is a perfect combo of minced and granulated onion, green onion, kosher salt and chives. It tastes like sour cream and onion flavor!

Jada Chicken Salt Lime gives these fries a salty flavor with a hint of lime. Delish!

Try any seasoning combination that you like!

 

 

 

Disclaimer– In Crazy for Yuca I write about my own personal health and diet journey.  My experience and recipes are not to be considered expert advice or suggestive that anyone follow any particular diet protocol.  Each person’s body and medical issues are individual and need to be evaluated by a medical professional.  If you have any concerns due to your specific diagnoses, please consult your doctor before eating yuca.