Crunchy Kohlrabi Fries for Snack Lovers

Kohlrabi fries make a good healthy low calorie replacement for potato fries. 

They’re loaded with fiber, vitamins and minerals and they satisfy that craving for crunch we all have in a snack.

In this post, I’ll let you know why these fries are quite the game changer for those of you that love to snack. 

We will look at their impressive nutrition stats, how to make them at home and why they are worth swapping in for your trusty fries. 

Keep reading if you’re interested in taking your snacking to the next level with something delicious, yet healthy.

What Makes Kohlrabi Fries So Special?

A Healthier Craving Crusher

So, let’s be real: fries are addictive. Yet, conventional potato fries are packed with calories, fat and sodium. 

Enter kohlrabi fries. These crunchy sticks are cut from a kohlrabi, a veggie that’s low on calories but high on nutrients like fiber and Vitamin C.

Even better? They’re fun to make and eat. Cutting the kohlrabi into fry shapes makes it seem like a mini kitchen project, and the result is a snack that’s crisp on the outside, tender on the inside and totally guilt free.

Nutrition Stats That Impress

Here’s what you’re looking at per serving of raw kohlrabi (about 135 grams):

Nutrient	Amount per Serving	% Daily Value (DV)
Calories	36	–
Protein	2.3 g	4%
Fat	0.1 g	0%
Carbohydrates	8.4 g	3%
Dietary Fiber	4.9 g	17%
Sugars	3.5 g	–
Vitamin C	84 mg	93%
Potassium	473 mg	10%
Calcium	32 mg	3%
Iron	<1 mg	5%
Sodium	27 mg	1%

RAW KOHLRABI is a powerhouse vegetable that is rich in all the vitamins and good things you want to eat. It’s low in calories yet high in fiber and Vitamin C, so it’s ideal to keep the immune system strong, as well as help with digestion.

Breaking Down the Nutrition Facts

Raw Kohlrabi vs. Kohlrabi Fries

Now, let’s compare raw kohlrabi to its fried counterpart. Here’s the breakdown:

Nutrient	Raw Kohlrabi (135g)	Kohlrabi Fries (383g)
Calories	36	360
Total Fat	0.1 g	4 g
Saturated Fat	<0.1 g	2.5 g
Sodium	27 mg	1510 mg
Carbohydrates	8.4 g	69 g
Dietary Fiber	4.9 g	4 g
Sugars	3.5 g	16 g
Protein	2.3 g	13 g
Vitamin C	84 mg	Not listed
Calcium	32 mg	30% DV
Iron	<1 mg	20% DV
Potassium	473 mg	10% DV

As you can see, when you fry kohlrabi, you add calories, fat, and sodium. 

But even so, kohlrabi fries still beat out conventional potato fries because they are high in protein and fiber. 

And, you can adjust the fat and sodium by playing around with the recipe.

Key Nutritional Highlights

Here’s why kohlrabi has been such a sensation:

• Low-calorie: Raw kohlrabi has only 36 calories per cup, which makes it an ideal weight management food.
• Fiber: High 4.9 grams for gut health and to keep you feeling full longer.
• Vitamin C Powerhouse: At 93% of your daily Vitamin C, it’s like an immune boost in a cup!
• Potassium Boost – 473 mg of potassium that helps support heart and muscle function.
• Low in Fat and Cholesterol-Free: Raw kohlrabi is extremely low in fat, making them heart-healthy.

And when transformed into fries, kohlrabi maintains many of those benefits while gaining an extra spike of protein (as much as 13 grams per serving) from the milk and buttermilk soaking process.

How to Make Kohlrabi Fries at Home

Step-by-Step Instructions

Making kohlrabi fries is surprisingly simple. Here’s how to do it:

1. Prep the Kohlrabi: Peel the thick outer skin away from the kohlrabi and cut it in to ¾-inch sticks, like fries.
2. Simmer in Milk: Simmer sticks in milk for 5 to 7 minutes, until softens a bit. This will help them crisp up later.
3. Soak in Buttermilk: Allow the sticks to soak in buttermilk for about 30 min-1 hour. This also adds some flavor and makes the coating cling.
4. Seasoned Flour Dredge: Dredge the sticks in a seasoned flour mixture (think paprika, garlic powder, salt, pepper).
5. Fry Till GoldenBrown: Fry the sticks coated with mixture to golden and crisp at 370 °F. Remove with a slotted spoon and drain on paper towels to soak up some of the oil.

Serving Suggestions

Serve your kohlrabi fries with dips such as sprightly Romesco, Chimichurri or a flavored aioli. All of these sauces give flavor but don’t cover the natural flavor of the kohlrabi.

Adjusting for Health Benefits

Controlling Fat and Sodium

There is, however, a downside to frying: the addition of both fat and sodium. But here’s the good news: You can tweak the recipe to be healthier.

• Bake Don’t Fry: Drizzle the sticks with olive oil and bake them in the oven at 400°F until crispy. This is a huge fat-saving measure.
• Forget About Heavy Salts: Herbs and spices are lower in sodium than salt-heavy seasonings.
• Keep Dips on the Light Side: Go with yoghurt-based dips or hummus, instead of creamy aioli.

These little changes help to keep the fries tasty and healthier.

Fun Facts About Kohlrabi

A Versatile Veggie

Kohlrabi may seem strange, but it is a marvelously versatile vegetable. You can eat it raw, boiled, broiled, fried. 

It has a light, faintly sweet taste and is something of a blank palette when it comes to seasoning.

Sneaky Veggies for Picky Eaters

When something is shaped into fries, kids might not realize they are eating a veggie. Serve them with a playful dip, and they will gobble them up without a thought.

Perfect for Meal Prep

Kohlrabi fries are told manageable plan. Kohlrabi makes excellent chips, too. Make a large batch by roasting or baking, keep in your refrigerator and then reheat with an oven.

Summary Table: Kohlrabi Fries at a Glance

Aspect	Details
Calories per Serving	96–360 (varies by recipe)
Protein	2.4–13 g
Fiber	2.2–4.9 g
Sodium	27–1510 mg (adjustable)
Vitamin C	Up to 93% DV (raw kohlrabi)
Best For	Health-conscious snack lovers, picky eaters

Final Thoughts

Kohlrabi fries crunchy chips are a tasty and healthy snack without the guilt. Baked or fried, they’re a fun and healthier way to eat fries.

Try them out — you might discover your new go-to snack.