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french fry

French Fries and Ketchup

Course: Side Dish
Cuisine: American
Keyword: ketchup, keto, low carb, paleo, sugar free
Prep Time: 3 minutes
Cook Time: 45 minutes
Total Time: 48 minutes
Servings: 2 servings
Author: Bobby Parrish

Crispy baked french fries with homemade ketchup.



For the Ketchup

  • 6 ounces organic tomato paste
  • 1 cup water
  • 5 tablespoons monkfruit, sukrin gold brown sugar substitute, or coconut sugar coconut sugar is not keto & diabetic friendly
  • ¼ cup apple cider vinegar
  • 1 teaspoon each onion & garlic powder
  • ¾ teaspoon smoked paprika
  • 1/8 teaspoon each ground cinnamon & cloves
  • 1 teaspoon unrefined salt

For the Fries

  • 4 russet potatoes
  • avocado oil
  • unrefined salt & pepper


  1. For the ketchup, add all ingredients to a medium size pot and mix well. Bring to a slow simmer, place a lid on the pot, and cook for 30 minutes. Stir the ketchup every 5 minutes and give it a taste after 15 minutes. You may want more monk fruit to make it sweeter, or more vinegar, but trust me, the balance of flavors should be right. After 30 minutes, remove the lid and let cook another 15 minutes. The texture should be slightly looser than ketchup and will thicken after it cools. Carefully blend the ketchup using a hand blender or blender, this will whip some air into it and make the ketchup smooth.

  2. While the ketchup is cooking, preheat oven to 400F convection or 425F bake. Peel & slice the potatoes into medium thick fries. Take a look at the video to see how I did it. Cover the fries with cold water and use your hands to rinse the starch out. Do this 2 times, the more starch that releases the crispier the fries will be.

  3. Dry the fries using a towel and toss in a large bowl along with 2 tablespoons of avocado oil and 1.5 teaspoons of salt. Mix well and transfer to a baking sheet in one even layer. Bake for 20 minutes then flip the fries. Cook another 15-20 minutes until the fries are deep golden brown.

  4. Serve the fries with the ketchup and enjoy! Transfer leftover ketchup to an airtight container, allow to cool, and store in the fridge for 3 weeks, or freeze for 6 months. Enjoy!

Recipe Video

Recipe Notes

Macros per tablespoon of ketchup:
7.3 calories
1.26 grams of net carbs
1.49 grams of total carbs
0 fat
0.21 grams of protein
0.21 grams of fiber