Garlic Parmesan Air Fryer Carrot Fries

If you’re a fan of sweet potato fries, you’ll love these crispy air fryer carrot fries. Carrots have roughly half the calories of sweet potatoes, leaving room for extra cheese and garlic infused olive oil for extra crispy fries! 

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How to Make Carrot Fries

This is an easy one, but let’s run through the recipe with a few notes and tips. 

Step 1: Crush a clove of garlic and add to a tablespoon of olive oil. 

If you’ve never crushed garlic, begin by peeling and chopping a clove. Then sprinkle a bit of kosher salt on top and press the flat of your knife down firmly and drag the garlic across the cutting board. This should create a thick paste. 

Note: You can also find garlic infused olive oil if you wanted to skip a step!

how to crush garlic

Step 2: Cut the carrots.

Wash and dry the carrots before removing the tops. Cut them in half and then cut each half in two to create flat surfaces.

You should be able to cut 3 strips from the larger end and 2 strips from the smaller end. 

cutting carrots for fries

Note: Feel free to peel the carrots, but I did not. Just be sure to wash them well if you’re not peeling.

Step 3: Toss the carrot fries in the olive oil and garlic mixture. 

sliced carrot fries in a mixing bowl coated in garlic infused olive oil with a bowl of grated parmesan, red pepper, and black pepper on the side

Note: A common question about these carrot fries is whether or not you could reduce or skip the oil. I tested both in my Instagram stories to demonstrate the differences. I’ve included my notes in the printable recipe card at the bottom of this post.

Step 4: Mix reduced fat grated parmesan with optional ground black pepper and red pepper flakes. Toss the oil coated fries in the parmesan.

For an even coating, add half the parmesan, toss, and add the remaining parmesan before tossing again. 

grated parmesan on oil coated carrot fries

Step 5: Add the carrot fries to an air fryer basket or on a baking sheet (oven method) in an even layer. Cook at 350F for 16-20 minutes. Gently shake halfway through for crispier fries. 

Note: I used my 6.5-quart Ninja Foodi, which I’ve found to have similar cook times to other air fryers of the same size. Every air fryer is a bit different so check on your carrot fries along the way. You can check out the Ninja Foodi and other kitchen equipment I use on my Amazon list, if you’re interested.

carrot fries in an air fryer basket before frying

Step 6: Sprinkle with chopped parsley or parsley flakes and enjoy your crispy garlic parmesan air fryer carrot fries!

Okay, because I know everyone likes their chips with some dip, let’s talk sauce ideas.

Dipping Sauce Ideas for Carrot Fries

For the dipping sauce pictured in this recipe, I mixed 2 tablespoons of fat free Greek yogurt with 1 tablespoon of sriracha. If you’re spice sensitive, you could cut the sriracha in half. 

Other dipping sauce ideas:
  • light mayo (or Greek yogurt) mixed with a bit of mustard and sugar free ketchup
  • lemon juice, fresh parsley, and yogurt or mayo 
  • sugar free ketchup and sriracha 
  • more crushed garlic with a bit of vinegar and spices 
  • any pre-packaged dipping sauce for garlic parmesan wings or fries

air fried carrot fries on a white plate with Greek yogurt sriracha dip

Let me know what you come up for sauce. I’d love to add more ideas to this recipe! 

Side note: Check out my spicy air fryer sweet potato fries recipe for a great seasoning alternative once you try the garlic parmesan carrot fries. The recipe includes a creamy chili lime sauce that’s a must try, too! And if you’re a fan of cajun food, you could make some cajun carrot fries with my copycat Five Guys cajun fries recipe.

And I think that’s all ya need to know. I’ve included a printable recipe card below if you like to print or save recipes. Enjoy your carrot fries! 

air fryer carrot fries recipe

Air Fryer Carrot Fries

Yield: 2 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Crispy, spicy, garlic parmesan carrot fries with creamy sriracha dip.


  • 3-4 (150-180g) Carrots
  • 1 Tbsp (16g) Olive Oil*
  • 1 clove Garlic, crushed
  • 2 Tbsp (15g) Reduced Fat Grated Parmesan
  • 1/4 tsp Crushed Red Pepper, optional
  • 1 pinch Freshly Cracked Black Pepper, optional


  1. Add the crushed garlic to the olive and stir well. (To crush the garlic, peel and chop a clove. Then sprinkle a bit of kosher salt on top, press the flat of your knife down firmly, and drag the garlic across the cutting board. This should create a thick paste.)
  2. Wash and dry the carrots. Remove the tops and cut them in half. Then cut each half in two to create flat surfaces. You should be able to cut 3 strips from the larger end and 2 strips from the smaller end. 
  3. Toss the carrot fries in the olive oil and garlic mixture.
  4. Mix the parmesan with the red and black pepper. Sprinkle half the mixture over the coated carrot fries. Toss and repeat with the remaining parmesan mixture.
  5. Add the carrot fries to an air fryer basket or on a baking sheet in an even layer.
  6. Air fry at 350 for 16-20 minutes, shaking halfway through for crispier carrot fries. (If you're baking, bake for a similar time and temp.)
  7. Top with freshly chopped parsley or parsley flakes and dig in!


*I've tested batches with half the oil and cooking spray instead of any oil. Using half the oil still makes crispy carrot fries but loses some seasoning adherence (you'll sacrifice flavor). I wouldn't recommend the cooking spray only version as you lose both crunchiness and flavor. 

  • Each serving has 3 Smart Points.
  • Nutrition facts do not include any dipping sauce.
  • If you're sensitive to spice, omit the red and black pepper. 
  • You could try using nutritional yeast as a dairy free parmesan substitute.
  • If you don't have garlic on hand, you can try adding a pinch or two of garlic powder to the parmesan mixture. 
  • Cook times are with a 6.5-quart Ninja Foodi (air fryer, pressure cooker, crockpot all-in-one). 

Nutrition Information:
Yield: 2 Servings Serving Size: 1 Serving
Amount Per Serving: Calories: 120Total Fat: 8gCarbohydrates: 10gProtein: 2g

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46 thoughts on “Garlic Parmesan Air Fryer Carrot Fries”

  • These are SO good. Would not have known they were carrots just based on their taste. I used carrot chips and they were delicious.

  • While I opt for different seasonings and sometimes different oils/bases, this is absolutely something I make at least a few times a week. Lately I’ve been using baby carrots for the ease of cutting each in half and saving time. Either way you go, here’s a few tips if you wanna change it up:

    Sweet carrot fries:
    Sub OO for coconut oil
    Cinnamon, Ginger, Swerve Brown

    Savory Carrot fries:
    Extra Virgin OO
    Garlic Powder, Paprika, Pink sea salt

    Also another tip on these, using G. hughes sugar free sauces blended with the oil coating or in place of works pretty well. They won’t be AS crispy as using oil alone but it definitely adds a new flavor dynamic

  • I was a little skeptical about this recipe because how could carrots make yummy fries?! But these were amazing! Taste so good and you wouldn’t even know it’s carrots! Love how simple to make and macro friendly these are!

  • Finally…finally got around to trying these and I was not disappointed! My husband even raves about them—and he hates my healthy swaps 😂

    Next time, I will air fry for slightly longer than the given time for extra crispiness

  • I make this at least once a week. I change it up by using different dipping sauces. I have this horseradish aioli that i will mix with Greek yogurt that is so good. Also I find that it’s good to follow Mason’s guide on how to cut the carrots and try not to over crowd if you want crispy fries! It can be hard to have to do two batches but it helps with making them super crispy.

  • I made these in the oven and they still tasted great! It calls for just enough seasoning so you don’t have to add any extra calories with condiments. I love to “dip” everything and was surprised that these were perfect just the way they are!

  • OBSESSED with these carrot fries!!!! I only had baby carrots on hand and they still turned out perfect. My non -veggie loving boyfriend has been requesting these non stop. I do recommend making sure your air fryer or baking pan is pretty well sprayed, as the parm cheese made mine stick to the bottom. So goooood!

  • I quadrupled the recipe and made a huge batch of these. I don’t have an airfryer so I popped them into the oven at 425 until they were at my desired crunch level. I love cooked carrots and these were well beyond that. The garlic parmesan flavor really elevated the carrots even though I didn’t have grated parmesan, only shredded. Didn’t stick as well obviously but still came out great.

  • One of my favorites and I am not even a carrot lover, but I am a fry lover! Didn’t have Parmesan cheese so I used crushed plain rice crisp cereal for added crunch. They were so good.

  • These get an A++ from me. I over crisped them in the air fryer for an extra crunch. And obvi added a ton of extra cheese. But most importantly they passed the test for my boyfriend who has the tastebuds of a toddler.

  • These are amazing! You really cannot tell they are carrots, they actually could pass for sweet potato fries . So quick and easy in the air fryer and the perfect crispness . I’ve made them several times now and I love them !

  • Do NOT skip the Greek yogurt sauce! These were great by themselves but the sauce takes these to another level. I was worried the Parmesan cheese would burn, but they were perfect! Yet another great side dish that isn’t boring!

  • I love veggies, but even if I didn’t this would be the go to recipe! Deceive even the pickiest eater with these crispy fries of deliciousness! Definitely stick to the whole carrots when using these for optimal results.

  • These are so delicious! They don’t even taste like carrots! I used half the amount of oil to cut down on the fat and used nonstick spray as well. Definitely will make these again!

  • These are amazing! Definitely will be making again, followed the recipe but I have a smaller air fryer. Next time I will do them in batches so they aren’t over lapping as I had some come out that were not as crispy as others, but overall 5/5!

  • I LOVE sweet potato fries and I didn’t think these would meet the hype. I was wrong! They totally exceeded my expectations! Sweet and spicy all wrapped into one!

  • This recipe is everything. No carrot taste. Crispy, salty, garlicky and cheesy. Also way lower calorie than potato fries.y second favorite recipe I’ve tried from mason so far.

  • LOVE this recipe! The first time I made it my husband didn’t even realize it was carrots at first! I’ve also made it using a carrot and parsnip combo and it came out AMAZING! Both my 3 year old daughter and 12 year old step-son demolished their “fries” and asked for more!

  • I am not a carrot person. I stopped eating carrot cake when I was a kid after finding out it was made with actual carrots.
    That being said, I ate my whole serving+ of these carrots, which is close to a miracle. I do not have an air fryer yet (Christmas present = Foodi!), so I baked these for 20 minutes. I should have baked a few minutes longer, but I wasn’t sure what the finished product would look like coming out of the oven. So I’d say when in doubt, bake for another minute or two to guarantee the crunch!

  • If you don’t like carrots, don’t let that stop you from trying this recipe. I made a huge batch with a 2lb bag of carrots and used a baking pan in the oven at 400F (I don’t have an air fryer) and they were amazing! When they’re done baking you can’t even tell they were carrots and taste more like sweet potato fries.

  • Easily my favorite recipe this year. I don’t even love carrots but these are amazingly good- and can be made with 10 min prep + cook time I easily eat these 4-5x per week. They are delicious.

  • I make these everyday for lunch!! They remind me of sweet potato fries but half the carbs. I have found it easier to just spray the oil on an d then toss them in some franks seasoning

  • I haven’t gotten a chance to use these on carrots yet— I made this recipe with sweet potatoes cause that’s what I had on hand and was too lazy to go to the store to buy carrots LOL! These were great— I made the mistake and forgot to change the air fryer temp to 350 and did it at 390– made them burn a bit but still were super delicious.

  • These are sooooo good! You’d never know they were carrots! I tried using a little tapioca flour! Secret to giving it that extra crunch!

  • Made these for the first time this weekend and amazes my guests! I used coconut oil and for seasoning some ranch mix +. Black pepper. So, so good! Very similar texture to sweet potatoes!

  • I don’t have an air fryer so tried these in the oven on a cookie sheet and flipped them halfway through the recommended time. I was impatient and hungry so pulled them out at 18 minutes but they definitely needed longer to get crispier. Still had a bit of a carrot-y taste to me but still yummy and can’t wait to try it again when I have an air fryer!

  • I STRUGGLE to get my kid to eat anything other than french fries. I mean, she’s 3 so what do you expect? Made these carrot fries the other night. Told my girl “I got you some french fries from Whataburger.” BOOM. ALL OF THE CARROT FRIES WERE GONE! She absolutely loves them! So I now have my fridge stocked with these ingredients. Thanks Mason!

  • Ok these are amazing. I was honestly a little skeptical that they would be too “carrot-y?”. But they are not. At all. You can’t even tell it’s a carrot!! These 100% will be replacing our usual sweet potato fry. I wish I would have known about this recipe sooner!! Baked in the oven at 400 for about 20 minutes.

  • I make these carrots at least 4 times a week. I LOVE them and have used this recipe with spraying oil and using garlic salt and Parmesan cheese in the air fryer for other veggies too! I use baby carrots and cut them in half just for more volume!

  • I was buying the frozen bagged sweet potato version of these until I found this recipe! Holy cow these are ridiculously good. It’s hard to believe these are carrots!

  • I have started making this recipe weekly, it’s that good and easy too! These definitely don’t taste like plain ol carrots – I love adding garlic salt and a little cayenne pepper for a kick 🤤

  • I absolutely loved this recipe!!! I bought carrot chips and followed the instructions. I do not have an air fryer so I made this in the oven. I set it at 425 and just cooked until they looked crispy. Absolutely delicious and 2 year old approved! Thank you!

  • I make these almost weekly. Rather than using this method for garlic, I just use a garlic press – I also use WAY more garlic than the recipe calls for. These are truly delicious! My boyfriend HATES carrots and could not stop eating these fries!

  • if you’re looking for a good boyfriend/husband/kid recipe this is it! My boyfriends hates vegetables and anything “healthy” but I made these for myself and he had one. Said “he would eat carrots if they were made like that all the time” lol. It’s now one of my go-to recipes. Especially great for dieting and wanting a fry taste

  • This is pretty much the only way I eat carrots now LOL – super delicious and the best part is that its soo easy to make. for personal preference I cut down the oil a little bit and I still found them to be delicious although the more oil you use the crispier they turn out.

  • These are the perfect side dish! They taste just like sweet potato fries. I served them with honey mustard and my boyfriend who hates anything “healthy” said he would eat vegetables if they were always made like this! Very husband and kid friendly

  • I have made this with all kinds of different veggies like eggplant and butternut squash. They are fantastic. For the sauce I usually mix Greek yogurt with Hidden Valley Fiesta ranch dressing (the powder that comes in the envelope).

  • AMAZING!!! I make these several times a week, and they never get old. I mix up the seasonings every once in a while but the OG recipe is the best. Life changing!! Carrot fries for life!!

  • I love the carrot fries! the carrots having a natural sweetness that is paired with the savory Parmesan. It’s a perfect ratio of sweet and savory!

  • Does this recipe work with frying regularly? I don’t have an air fryer, but I really want to try these still because they look really good!

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