These perfect, easy oil-free baked fries are one of my favourite things to make. They’re crispy, puffy, salty, satisfying and everything you’d want in a french fry without the deep fried part. They come out perfect every time and all you need to make them is potatoes! To go with these healthy baked fries I’m sharing some ideas for vegan dips.

Healthy Oil-Free Baked Fries | Running on Real Food
How to Make Oil-Free Baked Fries

How to Make These

Here are my tips for the best baked potato wedges:

  1. Pre-heat the oven to 425 degrees. This step is important!
  2. Prepare baking sheets with either a silicone baking mat, non-stick cooking spray or parchment paper. I’ve haven’t found a that big of difference between the three methods. I usually use silicone baking mats since I always have them on hand and I don’t need cooking spray that way. Parchment paper also works great, as does cooking them directly on the pan with a bit of non-stick coconut oil cooking spray.
  3. Lay the fries evenly in one layer and don’t crowd the pan. Depending on how many you’re making you may need 2-3 pans. You want at least half an inch of space around each fry. The more space each fry has, the crispier the result!
  4. Bake for 25 minutes, flip and bake for 15-20 minutes more. This time will vary slightly depending on how big your cut your fries. I usually go for a slightly larger wedge shape but if you’re doing a classic fry cut, reduce the cooking time. I would start with 20 minutes, flip and then staring watching for doneness after 10 minutes. They’re done when they’re beautifully golden brown.

What Type of Potato to Use

I find russet potatoes work the best but red or yellow potatoes are also fine. You can also use this method for small new potatoes, cooked whole or cut in half.

How to Cut the Potato

I find cutting potatoes into larger-sized wedges yields the best results but you can also do a more traditional fry cut. I find wedges or a thicker-cut fry bakes better than skinny fries.

Skinnier fries, more like what’s pictured almost come out too crispy without enough soft and tender potato inside. For best results, I’d recommend a half to one inch cut potato wedge or thick-cut fry. If you cut your fries too skinny you’ll end up with something closer to crispy potato chip strips.

Seasoning Ideas

You can definitely bake up your potato wedges as is but I’d recommended adding some seasoning before baking. Here are some spice ideas for seasoning your fries:

  • sea salt
  • black pepper
  • onion powder
  • garlic powder
  • cayenne pepper (go easy!)
  • cumin
  • chili powder
  • paprika
  • nutritional yeast

Any of these or any combination of these is delicious. My go-to is usually either sea salt and black pepper or a pinch of paprika, garlic powder, onion powder and chili powder. Nutritional yeast is also delicious! Try it mixed with either garlic powder and onion powder or smoked paprika.

Healthy Baked Fries without Oil | Running on Real Food

Vegan Dip Recipes

You can’t do baked fries without some good dipping sauces, right? These fries are just perfect on their own but for a fun meal, try serving them with anyone of these vegan dips. You also can’t go wrong with ketchup, of course.

To make these dips, all of the ingredients to a blender and mix until smooth.

Cashew Chipotle Dip

  • 2/3 cup raw cashews
  • 1/2 cup water
  • 3 cloves garlic
  • 3 chipotle peppers in adobo plus 2 tsp of the adobo sauce
  • 2 tbsp lime juice
  • 1 tsp cumin
  • 2 tsp pure maple syrup
  • optional: pulse in a big handful of finely chopped cilantro for cashew cilantro dip

Garlic Ranch Dip

  • 1 package soft tofu
  • 3 tbsp fresh lemon juice
  • 1 tbsp apple cider vinegar
  • 1 tbsp garlic powder
  • 1 tsp onion powder
  • 1 tsp sea salt
  • pulse in a handful of finely chopped fresh parsley, dill, chives or any combination

Vegan Queso Dip

  • 1 cup water
  • 1 cup raw cashews (soak a few hours first for best results but not totally necessary if you have a good blender)
  • 2 tbsp nutritional yeast
  • 1/4 cup tomato sauce
  • 1 tsp sea salt
  • 1 tsp chili powder
  • 1 tbsp lemon juice
  • 2 cloves garlic
  • 1/4 tsp turmeric (for colour)

Tahini Lemon Dip

  • 6 tbsp (90 g) tahini
  • 1/4 cup fresh lemon juice
  • 3 cloves garlic
  • 1 tsp sea salt, or more, to taste
  • slowly add some water to reach your desired consistency, 1 tbsp up to 1/3 cup

Homemade Miso Gravy

To make miso gravy, add the ingredients to a small sauce pan and whisk over medium heat until thickened, about 6-7 minutes.

  • 1 1/4 cup vegetable stock
  • 2 tbsp brown rice flour
  • 2 tbsp white miso paste
  • 2 tbsp nutritional yeast
  • 1 tbsp arrowroot powder
  • 2 tbsp soy sauce (use gluten-free tamari if needed)
Healthy Oil-Free Baked Potato Wedges

Now that you know how to make the best oil-free crispy baked fries, you can add them to all sorts of bowls and meals!

I love them as a side to my sweet potato black bean burgers, chickpea veggie burgers, buffalo cauliflower wraps or quinoa beet burgers. They’re also amazing with tofu scramble, in my vegan dragon bowls with miso gravy or added to just about any buddha bowl.

They’re delicious on their own or served with plenty of ketchup to dip them in or one of the delicious vegan dips I recommended above.

Did you try this recipe? I’d love to hear about it! Scroll down to the comment section to leave a star rating and review.

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Healthy Oil-Free Baked Fries | Running on Real Food

Oil-Free Baked Fries

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review
  • Author: Deryn Macey
  • Prep Time: 5 mins
  • Cook Time: 45 mins
  • Total Time: 50 minutes
  • Yield: 2
  • Category: Sides
  • Method: Roasting
  • Cuisine: American
  • Diet: Vegan
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Oil-free baked fries are puffy, crispy and delicious.


  • 2 russet potatoes
  • salt and pepper


  1. Pre-heat the oven to 425 degrees.
  2. Line 2 baking sheets with parchment paper or a silicone baking mat, or use a bit of non-stick cooking spray. I like parchment paper or baking directly on the pan for best results.
  3. Cut the potatoes into wedges or fries and lay on the baking sheets in one even layer, leaving about an inch of space around each fry. Sprinkle lightly with salt and pepper.
  4. Roast in the oven for 25 minutes, flip each fry and roast another 15-20 minutes until crispy, puffy and golden brown.
  5. Season with a little additional sea salt and serve right away.


  • Serving Size: 1 medium potato
  • Calories: 168
  • Fat: 0 g
  • Carbohydrates: 37 g
  • Fiber: 4 g
  • Protein: 5 g