Here’s the truth: my kids are obsessed with crunchy snacks. Chips, fries, anything crispy—they love it all. And as a mom, I understand that craving. As a pediatrician, I also know that most packaged snacks—especially during the holidays—come with added salt, preservatives, and ultra-processing we simply don’t need.

One afternoon last year, while prepping holiday dinner, my middle child asked, “Can we make something crunchy to help?” I didn’t want another battle over snacks, so I handed them a bag of carrots and said, “Let’s make our own fries.”

We chopped. We tossed lightly with oil. We air-fried.

And the fries were… perfect.

Crunchy enough for my kids.

Nutritious enough for me.

Fast enough for all of us.

From that day forward, it became a weekly system in our house—and a beloved holiday contribution. My kids now walk into family gatherings proudly carrying a platter of veggie fries they made themselves. And every single time, people ask for the method.

So here it is—yours to keep, use, and share.

1. They satisfy the crunchy-snack craving—without the processed ingredients.

Most kids love crunchy foods because it’s part sensory, part emotional, part habit. But packaged chips and fries often include:

• excess sodium
  
  
• additives
  
  
• preservatives
  
  
• refined oils
  
  
• ultra-processing
  

Evidence consistently shows that home-prepped versions of favorite foods lead to lower sodium intake, fewer additives, and healthier long-term eating habits (NIH, AAP).

Veggie fries check every box: texture, flavor, fun—and nutritional value.

2. They teach real cooking skills.

This method teaches:

• chopping technique
  
• safe knife handling (age-appropriate)
  
• how to season food
  
• how oil quantity affects crispiness
  
• how the air fryer works

Kids love mastering a recipe. But they thrive when they master a method.

3. They make vegetables fun and familiar.

Repeated exposure is the single most important factor in raising good eaters. When kids help prep vegetables—even if they don’t devour every piece—research shows they’re more likely to try, accept, and enjoy them over time.

4. They’re the perfect “kid contribution” to holiday meals.

Whenever my kids show up with a container of crispy carrot or zucchini fries, the adults cheer. The kids are proud. And I quietly smile knowing we’re adding something nutritious (and delicious) to the holiday table.

Here’s the magic: once you learn the method, you can make veggie fries from almost anything.

Carrots.

Zucchini.

Sweet potatoes.

Green beans.

Parsnips.

Bell peppers.

Even pasta (yes, pasta chips!).

Your family will never run out of fun combinations.

Here’s the rule we use at home:

Use 1–2 teaspoons of oil per 2 cups of chopped vegetables.

That’s it.

Air fryers work best when the vegetables aren’t drenched.

Recommended oils:

• avocado oil
  
• olive oil
  
• grapeseed oil
  

Why minimal oil matters:

• supports heart health
  
• reduces calories without reducing flavor
  
• improves crispiness
• avoids soggy fries

Kids can easily measure out the oil and toss the veggies with clean hands.

Our go-to seasoning combinations:

Classic:

• salt + pepper
  

Holiday-Worthy:

• garlic powder + smoked paprika
  

Kid Favorite:

• parmesan + oregano
  

For Sweet Potatoes:

• cinnamon + a pinch of brown sugar
  

Pediatric Anecdote

My youngest insists that smoked paprika “tastes like Christmas,” so that’s our holiday signature blend.

Here’s the gold standard method:

Temperature:

 375°F

Time:

10–15 minutes for most vegetables

Shake halfway through to ensure even crisping

Tips for Perfect Crispiness

• Spread the veggies in a single layer
  
• Avoid overcrowding
  
• Keep pieces similar in size
  
• Cook longer for deeper crunch
  

If you want them extra crispy, add 1–2 more minutes.

Air-fried veggie fries are best enjoyed warm, but they also travel beautifully.

How My Kids Serve Them for Holidays:

We use stainless steel containers (like Ahimsa) for transporting fries—they keep food warm longer, eliminate plastic, and make the kids feel like culinary pros.