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Easy and Healthy Yuca Fries (Aipim Frito)

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Vegetarian

Yuca fries that are easy to prepare and baked in the oven for a healthier twist. They are gluten-free and quite crispy and delish!

Healthy Yuca Fries collage showing them dipped in Ketchup.

I love yuca — also known as cassava or manioc… yes, I love it even more than potatoes!  This is why our recipe for today is yuca fries (aipim frito).  

But these are not just ordinary fries.  These are Healthy Yuca Fries, because instead of being deep-fried they are baked.  All the flavor is still there, but those extra inches to your waistline are kept at bay!!!  How cool is that?!  

As if that weren’t enough, cassava fries are gluten-free, dairy-free, super quick to prepare, and a vegetarian dish.

About Yuca or Cassava:

For those who may not know, yuca or cassava is the third-highest source of carbs in the tropics, consumed by about half a billion people all around the globe, and capable of growing in poor soils. 

It is a widely consumed root, and in fact more common at even the American table than one might imagine, as you can learn further in cassava article.

 

How to Make Yuca Fries or Cassava Fries 

 
Preheat oven to 425º F (about 218º C). If you are using fresh yuca/cassava: peel the tough, waxy brown skin and also the pinkish-purplish layer under the brown skin. 
 
Cut into three-inch sections, place in a pot with enough tap water to cover, and let boil over medium-high heat for 10-15 minutes or until fork-tender and the ends start to split open a little bit.

Peeled cassava/yuca

Boiling yuca/cassava...

If you are using frozen yuca/cassava: since it is already peeled and divided into sections,  place in a pot with enough tap water to cover, and let boil over medium-high heat for about 15 minutes or until fork-tender and the ends start to split open a little bit

Frozen cassava/yuca

Frozen cassava/yuca

Boiled yuca/cassava

Remove from water using a slotted spoon and drain on paper towels.  When they are cool enough to handle, cut in half lengthwise and remove the thin, woody stick that runs through the middle.

Removing the woody fiber from the center

Woody fiber
 
 
Then, cut them into sticks (or into the desired shape), distribute them in a single layer onto a baking sheet, drizzle with olive oil, and season with salt, pepper, and dried cilantro. Bake for about 20 minutes, turning once. 
 
Yuca Fries are done when they are crispy on the outside and still soft on the inside. Season with more salt & pepper, if desired.  Squeeze a little fresh lime juice over them.  Serve with ketchup, Jalapeño-Lime Aioli, or your favorite dipping sauce.
 
Yuca sticks are about to be roasted
 
Note:  This recipe has been adapted from e is for eat.
 

How to Store Yuca Fries 

Store leftovers in an airtight container in the fridge for up to 2 days. Be aware they won’t be as crispy as when they came out from the oven.  Freeze them wrapped tightly with freezer wrap for up to 12 months.

Other Dishes Made from Cassava or Yuca:

My love for yuca started many years ago back in Brazil, where we enjoyed many wonderful dishes made from this delicious and cheap root vegetable– such dishes as Mashed Cassava, Shrimp Bobó, and Cassava “Lasagna”.

In addition to many other world dishes such as this  Boiled Cassava Salad and others made from its derivatives, tapioca,  such as Red Wine Tapioca Pudding, Tapioca Crepes, Tapioca Cake and Farofa.

Healthy Yuca Fries (cassava fries or aipim frito) on the table with sauce on the side

 

aipim-frito, macaxeira-frita
Print

Easy Baked Yuca Fries

Yuca fries that are easy to prepare and baked in the oven for a healthier twist. They are gluten-free and quite crispy and delicious!

Course Side Dish
Cuisine Brazilian
Keyword cassava fries, yuca fries
Prep Time 30 minutes
Cook Time 20 minutes
Servings 4
Calories 337 kcal
Author Denise Browning

Ingredients

  • 2 fresh yuca/cassava
    or 6 frozen yuca sections
  • 2 tbsp olive oil (or more if desired)
  • salt and pepper to taste
  • dried cilantro or your favorite dried herb
  • 1 lime

Instructions

  1. Preheat oven to 425º F (about 218º C). If you are using fresh yuca/cassava: peel the tough, waxy brown skin and also the pinkish-purplish layer under the brown skin.  

  2. Cut into three-inch sections, place in a pot with enough tap water to cover, and let boil over medium-high heat for 10-15 minutes or until fork-tender and the ends start to split open a little bit.

  3. If you are using frozen yuca/cassava: since it is already peeled and divided into sections,  place in a pot with enough tap water to cover, and let boil over medium-high heat for about 15 minutes or until fork-tender and the ends start to split open a little bit

  4. Remove from water using a slotted spoon and drain on paper towels.  When they are cool enough to handle, cut in half lengthwise and remove the thin, woody stick that runs through the middle.

  5. Then, cut them into sticks (or into the desired shape), distribute them in a single layer onto a baking sheet, drizzle with olive oil, and season with salt, pepper, and dried cilantro. Bake for about 20 minutes, turning once.  

  6. Fries are done when they are crispy on the outside and still soft on the inside. Season with more salt & pepper, if desired.  Squeeze a little fresh lime juice over them.  Serve with ketchup, Jalapeño-Lime Aioli, or your favorite dipping sauce.

Recipe Notes

Store leftovers in an airtight container in the fridge for up to 2 days. Be aware they won't be as crispy as when they came out from the oven.  Freeze them wrapped tightly with freezer wrap for up to 12 months.

Nutrition Facts
Easy Baked Yuca Fries
Amount Per Serving
Calories 337 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g5%
Sodium 91mg4%
Potassium 570mg16%
Carbohydrates 80g27%
Fiber 4g16%
Sugar 4g4%
Protein 3g6%
Vitamin A 40IU1%
Vitamin C 46.9mg57%
Calcium 38mg4%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.

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Comments

  1. Abbe@This is How I Cook

    Denise, I am so going to try these! I love fries of any form and I have always liked the yucca chips in the bag so now I’ll have to buy fresh yucca. Haven’t done that yet!

    Reply

  4. Deb

    Yuca is commonly found at my local fruit stand so I need to try this recipe soon! The fries would be perfect this weekend with grilled burgers!

    Reply

  7. SallyBR

    Well, I’ve been trying to comment for a couple of days, but from the iPad or iPhone it’s been impossible. But here I am, from the comfort of an internet cafe so I can say this recipe sounds like a dream come true! I don’t know why I never thought of roasting the cooked root in the oven, BRILLIANT!

    I am trying this next time I find mandioca around the grocery store…..

    Reply

    • Denise Browning

      Thanks so much for trying to comment from your ipad and iphone, Sally! I know how hard can be… I am not a big fan of frying food so I decided to make my fries in the oven and tasted quite good besides being healthier. 🙂 I hope you try this recipe next time. Wishing you a great weekend! xx

      Reply

  8. Amira

    This dish looks very promising… I stopped deep frying potato looong ago I typically make it as you do your yuca… though I have a question … Is yucan the same as taro?

    Reply

  9. Maureen | Orgasmic Chef

    I had these in Orlando once and I loved them. One of my staff made them for a dinner I was invited to. All through the meal I said I wanted to make those at home and that was the last I thought about it. I want to try!

    Reply

  11. eatwellbehealthy.info

    How did you actually obtain the tips to post ““Healthy Yuca Fries: Loaded with
    flavor without expanding your waist line. |”? I appreciate it ,Alexandra

    Reply

    • Denise Browning

      Alexandra: This recipe is healthy because instead of deep frying the yuca, I roasted it. This decreases a lot the amount of fat and calories yet keeping the flavor of the dish.

      Reply

      • Linda

        Yes U can make this recipes out of Nami . Lived in Hawaii & ate them quite often. We would sprinkle a little brown sugar in the last 10 mins of cooking & served w/ terrtaiki sauce. Will try this recipe looks great. I hope U can buy them fresh.

        Reply

  14. Cipote

    When I fry yucca, I peel and cut to size first, then boil, then fry. I find it helps maintain uniformity, although it is a very tough to get a knife through fresh yucca. I’m sure it would work with this baked method as well. Thank you for sharing.

    Reply

  15. Heather

    This was a huge hit in our house! We love it–2 boys, ages 10 and 11, and mom and dad all give it 2 thumbs up! We are looking for Gluten-free and Dairy-free recipes for side dishes and this one will be a regular family favorite. Do you have recipes on how to do Yuca Mashed Potatoes?

    Reply

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