Homemade Oil-Free Fries with Honey Mustard Dipping Sauce

One of our favorite quick meals is fries. Yep, just fries. Some people would call that a side dish, but why not make it the main dish? Potatoes get a bad rap because they’re usually covered in oil, sour cream, butter,  bacon, cheese, or all of those at the same time. However, potatoes in and of themselves are full of healthy carbs, vitamin C and B6, some iron, and more potassium than bananas. You may have even heard of the guy who lost over 100 pounds and was overall healthier by eating only potatoes for a year. They may not be the most nutrient-packed of all the vegetables, but they’re also not totally void of value.

We love white potato or sweet potato fries. We also love sauces. Everything is better when slathered in something saucy and creamy, right? Potatoes need something with flavor, and this honey mustard sauce is your answer! No mayonnaise, no oil, no corn syrup–just three simple ingredients. Although not as visually appealing as golden-yellow honey mustard sauces, the taste makes up for it! It doesn’t taste like guacamole in the slightest, even though it may look like it.

I’d love to hear what you think about this sauce. It’s an idea I came up without having ever seen anything of it’s sort, and has been kid and adult-tested and approved.



5 from 3 votes
Oil-Free Fries
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins

Crispy fries without any of the empty calories of oil! The secret is to steam them first so they are tender after baking. 

  • russet, gold, or red potatoes
  • thyme
  • rosemary
  • garlic powder
  • salt
  • pepper
  1. Slice your favorite potatoes into fries or wedges. I prefer to leave the peel on.  About 2 potatoes per person is a good amount to start with. 

  2. Preheat oven to 450. Place potatoes in a steamer basket or a colander in a large pot. Fill pot with about 1 inch of water. Once water is boiling, let steam about 5 minutes or until crisp-tender.

  3. Place steamed potatoes on a parchment-lined baking sheet. Sprinkle with garlic powder, rosemary, thyme, salt and pepper. Alternatively, you could use cajun or taco seasoning, which is also delicious. Toss fries to cover with seasoning. 

  4. Bake at 450 degrees for about 30 minutes, flipping half-way through. Add more time until they are the desired crispiness and golden brown on both sides. Sprinkle with more salt and garlic powder, as desired. 

5 from 3 votes
Honey Mustard Sauce
Prep Time
5 mins
Total Time
5 mins

Unlike Chick-Fil-A sauces, there are only three ingredients in this equally zippy and creamy dipping sauce---and you can pronounce them all! 

  • 1 ripe avocado
  • 1/4 cup honey
  • 1/4 cup mustard (use your favorite kind, I used plain yellow mustard)
  1. In a small bowl, mash avocado until creamy and smooth. You could also put it in a small food processor or bullet.

    Stir in mustard and honey. Add salt, pepper, or cayenne pepper if desired. 

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  1. I made these last night and STILL can’t get over that honey mustard dipping sauce. I was eating it by the spoonful before my fries came out. #whoops

  2. We make these all the time now! I have tried oil-free fries before but these are the best ones we have had. Thanks for the recipe!

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