Freedom Fries: Guilt-Free Oven Crisp Egg White Fries!

Freedom Fries

 My name is Mary and I’m a French Fry-oholic.

I don’t have a sweet tooth, I have a potato tooth.

Feel free to check out my board on Pinterest:

You Say Potato, I say Kryptonite :)


Freedom Fries were inspired from Food Network Magazine’s tip on Faking your Fries! Guilt-free fries, baked not fried, and dipped in egg whites and whisked with herbs or spices. The egg whites dry out in the oven and make the fries extra crisp, without excess oil.

A tip every French Fry-aholic needs!


I did a little experimenting, just in time for Hot Dog and Burger Season and the July 4th holiday!

One egg white per two medium potatoes seems to be a good ratio. Whisk the egg whites until frothy and add your seasoning. I used our favorite Garlic Pepper Seasoning Blend, a combination of sea salt, pepper, garlic, sugar and other spices.


In doing my French Fry research : ) I also read a tip to soak your cut fries in ice water for 30 minutes to 2 hours prior to baking, to rid some of the excess starch from the potatoes that causes overbrowning. I soaked them 2 hours.

Rinse your potatoes after soaking and pat dry with a towel before dunking them in your seasoned egg white mixture.


Spread your fries out on your baking sheet so they aren’t touching and they bake, instead of steam, for crispy fries. I lined my baking sheet with parchment for easier clean up. You can add some additional seasoning to your egg white-dipped fries if desired before baking them in the oven.


Bake at 425 degrees F, turning once or twice. Spritz fries with olive oil or canola cooking spray and add additional seasoning if needed when turning.

Cook until golden, about 30 minutes.

You can find a printable recipe, here.


Wishing you the Freedom to eat your Fries,

Guilt-Free. . .or not :)

Guilt-Free Oven Crisp Egg White Fries

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  32 comments for “Freedom Fries: Guilt-Free Oven Crisp Egg White Fries!

  1. Lynn@Happier Than A Pig In Mud
    June 30, 2014 at 6:04 am

    My son and I were just talking about french fries yesterday! I usually make mine in the oven with EVOO, but think I’m gonna try your egg white method over the holiday weekend Mary! Happy 4th of July Week-enjoy:@)

  2. June 30, 2014 at 7:24 am

    So interesting and guilt free sounds wonderful.

  3. June 30, 2014 at 7:45 am

    This recipe is definitely a keeper! We love season fries and must be crispeeee! Thanks! Have a great week!

  4. June 30, 2014 at 8:37 am

    What a GREAT idea, Mary! Such cute containers, too…very fun.
    You always have such creative displays. *sigh* I wanna be like YOU when I grow up.

  5. Phyllis Farr
    June 30, 2014 at 8:44 am

    What a terrific idea! Thanks for doing all the good homework/research for us. :)

  6. June 30, 2014 at 9:03 am

    Thanks for all your research for the perfect baked fries, Mary, and for sharing with us! I’m going to try your method and enjoy my French fry freedom (guilt free), too. xo

  7. June 30, 2014 at 9:14 am

    OMGosh! I’m a French Fry-oholic, too. I could just pass on the burger, and have a plate of fries. Thanks for the recipe. I’m definitely trying your guilt-free ones. Happy 4th!

  8. June 30, 2014 at 11:00 am

    I’m in the same club, Mary. I have to have fries with my burgers. I’m going to make these for the 4th. Thank you, thank you! ‘-)

  9. June 30, 2014 at 11:56 am

    Where has this been all my life? Wowza, they look good!! I have read but not tried the water soak method, but never heard of the egg white tip, this is simply brilliant Mary, and I can’t wait to try this! I haven’t ever seen your seasoning, it looks tres delicieux pour les pommes frites! I hope I can have a bucket of crispy fries to celebrate the 4th of July!

  10. June 30, 2014 at 12:24 pm

    From a verified ” potato girl” by my grandmother over 50 years a go, this recipe looks delish. Will try and eat, and repeat!
    Barbara Ann / shop / barbaraannscreations

  11. June 30, 2014 at 12:29 pm

    Yes!! Give me potatoes any day! When I was a kid I spent weeks in the summer at my aunts who just happened to have an electric fryer (my mother did not) and we made French fries EVERYDAY for lunch! Gone are those days but this recipe looks like we can have fries again, maybe just not everyday ;) Thank you, Mary, for a great new technique!

  12. Skip Weathers
    June 30, 2014 at 12:31 pm

    Thanks Mary. I am going to try them today! They look scrumptious.

  13. June 30, 2014 at 12:32 pm

    Yum- they look and sound delicious! I unfortunately have a sweet tooth, but I also love good french fries! I’m a carbaholic, I admit it… :-)

  14. June 30, 2014 at 12:42 pm

    I am with you Mary…if given a choice between chocolate cake and french fries…pass the fries!!…This is yet another recipe of yours that I will be trying!…and to think that you are adding a bit of protein to those fries is a bonus!!! :) Have a great day!!

  15. June 30, 2014 at 1:20 pm

    Definitely one to try
    Thank you!

  16. Judy Hubbard
    June 30, 2014 at 1:31 pm

    I am a French Fry/Potato-a holic as well!This sounds like a wonderful recipe and I am trying it soon!

  17. June 30, 2014 at 5:05 pm

    I have a potato problem too. I can never buy potato chips… Otherwise I will eat them all in a very short amount of time!

  18. Debbie
    June 30, 2014 at 5:37 pm

    These look so yummy and the presentation is unbeatable!

  19. June 30, 2014 at 6:19 pm

    Mary, I am too! I can pass up sweets, but potatoes are my weakness. These look amazing (like everything else you do). Thanks for the gluten free variety… my daughter in law eats gluten free. YUMMY! Featuring you on fb and pinning!

  20. June 30, 2014 at 10:29 pm

    Hi Mary, If you need another researcher I am available for taste testing! I LOVE fries with anything. They are a serious weakness for me, so I will be sure to make your version next time. And they are even more appealing in those cute buckets! Linda

  21. June 30, 2014 at 11:20 pm

    I want to try these. Thanks for sharing.

  22. July 1, 2014 at 6:09 am

    I love all kinds of potatoes. Would rather have them than dessert! These look good. Might have to give them a try.

  23. July 1, 2014 at 9:00 am

    What a neat idea. I had never heard of this concept.

  24. Rattlebridge Farm
    July 1, 2014 at 11:24 am

    Egg whites…who would have guessed their magic on the potato? Your presentation is magical, too. I’m putting your fries on the menu for the holiday. Enjoy your week!

  25. Marty@A Stroll Thru Life
    July 1, 2014 at 12:53 pm

    Love this and Oh my, this sounds soooooooooooo good. Thanks for linking to Inspire Me.

  26. FABBY
    July 1, 2014 at 4:41 pm

    They look awesome and love the NO GUILT ZONE here! Tks for the récipe, I love it!
    Happy 4th. of July!

  27. Cheryl streeter
    July 2, 2014 at 5:05 am

    Hello Mary, I just had to send you a note from the other side of the world, Australia. I just love your blog. I’ve been laid up flat on my back for over 2 weeks having put my back out so I was feeling down in the dumps. The moment I was able to sit up again I ordered my laptop brought to me so I could look at your lovely photos and settings. I cant tell you how much it has cheered me up. I looked at this latest one you sent me and began searching for others that I might not have seen and came across one in particular called its a wrap (or something similar) from back in December 2012. I have never seen such beautiful Christmas wrappings and trimmings and to think they came from recycling gift bags! I was oohing and ahhing over them and my husband ran in thinking I was in pain lol. I just said oh no its Home is Where the Boat Is. He removed my painkillers permanently now hehe. Im going back to look at those photos again because what you do transports us to a wonderous world of beauty. I would love to hear how you learnt to do these things. Were or are you a professional stylist? You certainly find some beautiful things to work with in your country. I rarely make a comment on your posts which I am sorry for but I some trouble making it work. I cant wait for the next exciting email on what you have come up with next. Love across sea Cheryl Streeter Date: Mon, 30 Jun 2014 09:00:44 +0000 To:

  28. July 2, 2014 at 3:58 pm

    YEAH!!! I can eat fries!!! These sound terrific and I love the egg white idea. I will have to try these soon. I will take fries over cake ANY day too!!! have a fabulous 4th!!

  29. July 2, 2014 at 7:19 pm

    If only you had sweet teeth, you could come up with zero cal chocolate ;-)

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