Low Sodium Baked Fries

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This past winter, my father was hospitalized with chest pain, and underwent two heart surgeries.  This was a wake-up call for him, but also for the rest of our family that we need to all start eating healthier.  This is easier said than done.  What happens when you really crave those foods you aren’t allowed to eat?

In addition to the animal fats we need to moderate in order to keep our cholesterol at a manageable level, we also need to pay attention to our salt intake in order to keep our blood pressure in check. Both high cholesterol and high blood pressure can lead to heart problems.  Limiting salt is especially hard for me, as I’m someone who uses it A LOT and put it on everything.  Something I’m known to put an extra amount of salt on are potatoes, made in any way, but especially french fries and baked potatoes.


But, there is a cheat to get around the cravings for salt.  Other spices!  Lots and lots of different seasonings!  With these other spices, sometimes you squelch the need for salt.  My favorite potato seasoning of all time is Spike.  If you’ve never tried it, I really encourage you to.  It is a mixture of 39 different spices.  I’m someone who often has a hard time finding the right ratio when using multiple spices.  It becomes difficult to make one not overpower another.  That is why I love premade spice combinations like this.


Here are the ingredients for the original Spike:Salt crystals (earth and sea), nutritional yeast, hydrolyzed soy protein (NO ADDED MSG), mellow toasted onion, onion powder, orange powder, soy granules, celery leaf powder, celery root powder, garlic powder, dill, kelp, Indian curry, horseradish, ripe white pepper, orange and lemon peel, summer savory, mustard flour, sweet green and red bell peppers, parsley flakes, tarragon, rosehips, safflower, mushroom powder, parsley powder, spinach powder, tomato powder, sweet paprika, celery seed ground, cayenne pepper, plus a delightful herbal bouquet of the best oregano, sweet basil, marjoram, rosemary and thyme.

Salt is the main ingredient, I know.  BUT, Spike also has a Salt Free variety!  It tastes really really really close to as good as the real thing.  I find it is nice to mix the two together, using half of one and half of the other, so it has half the amount of salt as the original.

This recipe is super easy, almost brainless, and tastes delicious.  It will absolutely satisfy your craving for fries, but without all of the salt and without being fried!



Low Sodium Baked Fries
Prep time
Cook time
Total time
Low Sodium Baked Fries
Recipe type: potatoes
Serves: 2-3
  • 3 medium potatoes
  • 1.5 tablespoons Spike
  • 1.5 tablespoons Spike Salt Free
  • 3 tablespoons extra virgin olive oil
  1. Preheat oven to 450
  2. Wash and cut potatoes (I chose smaller pieces than traditional fries so they would bake faster and become crispy. If you prefer them softer, you can make them bigger pieces).
  3. In large bowl, toss the potatoes in the olive oil, and then add the spike
  4. On a large cookie sheet with a sheet of parchment paper, spread the potatoes across it. Try not to let them clump together or be on top of one another. The more surface area they have exposed the crispier they'll get.
  5. Bake for 40 minutes until golden brown.

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