High-Protein • Crispy • Low-Carb Option Included
📝 Quick Description
These protein fries are made using a high-protein base (cottage cheese + egg whites + almond flour or protein powder), baked until crispy, then tossed in garlic butter and parmesan.
They taste like restaurant garlic parm fries… but with serious protein power.
Perfect as:
• High-protein snack
• Side dish
• Air fryer appetizer
• Game night platter
⏱ Servings & Timing
- Serves: 4
- Prep Time: 15 minutes
- Bake Time: 20–25 minutes
- Total Time: 35–40 minutes
🛒 Ingredients
🥔 Protein Fry Base
- 1 cup full-fat cottage cheese (blended smooth)
- 1 cup shredded mozzarella
- 2 egg whites
- ½ cup almond flour
- ¼ cup unflavored whey protein isolate
- ½ tsp baking powder
- ½ tsp salt
- ½ tsp garlic powder
🧄 Garlic Parm Topping
- 2 tbsp melted butter
- 2 cloves garlic, minced
- ¼ cup grated parmesan
- 1 tbsp fresh chopped parsley
- Pinch black pepper
👩🍳 Step-By-Step Instructions
1️⃣ Blend the Base
Blend cottage cheese until completely smooth.
This prevents curds and gives a smooth dough texture.
2️⃣ Make the Dough
In a bowl combine:
- Blended cottage cheese
- Mozzarella
- Egg whites
- Almond flour
- Whey protein
- Baking powder
- Salt
- Garlic powder
Mix until thick dough forms.
If sticky → add 1 tbsp almond flour.
If dry → add 1 tbsp water.
3️⃣ Shape Into Fries
Place dough between parchment sheets.
Roll to about ½ inch thickness.
Cut into fry-shaped strips.
Place on lined baking sheet.
4️⃣ Bake
Preheat oven to 400°F (200°C).
Bake 20–25 minutes until:
✔ Golden brown
✔ Edges crisp
✔ Firm to touch
Flip halfway for extra crisp.
Optional: Broil 2–3 minutes at end.
5️⃣ Garlic Parm Finish
In small pan melt butter.
Add minced garlic and cook 30 seconds.
Brush fries lightly with garlic butter.
Sprinkle parmesan and parsley.
Return to oven 2 minutes to set.
💪 Nutrition (Per Serving – 4 Servings)
Approximate:
Calories: 260–300
Protein: 17–20g
Carbs: 5–7g
Fat: 18g
Eat 2 servings =
35–40g protein.
🔥 Want Even Crispier?
Air Fryer Version:
375°F for 12–15 minutes.
Flip halfway.
🧊 Storage
Fridge: 3 days
Reheat in air fryer for crisp.
Not ideal for microwave (softens texture).
🥣 High-Protein Dip Idea
Mix:
- ½ cup Greek yogurt
- 1 tbsp ranch seasoning
- ½ tsp garlic powder
Adds 6–8g extra protein per serving.
