Beet Fries Recipe Pic

Beet Fries

Written by: Ava Elliott, MS, RD

Are you familiar with nitrates? Beets are rich in nitrates. They can enhance performance with exercise and improve muscle contraction with oxygen consumption.¹ Consuming beets provides antioxidants that have anti-inflammatory properties to help decrease blood pressure² and help prevent strokes and atherosclerosis. Beets also are packed with vitamins and minerals like vitamin A, potassium, and folate³ to help your immune system, vision, and body functions. Are you excited to add them to your dietary pattern yet? See the fun recipe below!


Tip: Use disposable gloves when handling beets to prevent staining of your hands.


What You’ll Need:

  • 2 large beets (choose red, yellow, or Chioggia beets for color!)
  • ¼ cup feta, crumbled
  • 1 Tbsp oregano, chopped
  • 1 Tbsp parsley, chopped
  • 1 Tbsp olive oil
  • ¼ tsp Kosher salt
  • ¼ tsp pepper
  • 1 tsp lemon zest
  • Sprigs of mint for garnish


What To Do:

  1. Peel beets and cut into ½ in-thick strips. Toss with olive oil, salt, and pepper while air fryer preheats for 5 minutes to 400°F.
  2. Cook the beets in an air fryer for about 15-20 minutes or until golden and crispy. Flip so all sides get cooked well.
  3. In a small bowl, mix feta, oregano, parsley, and lemon to pour over the cooked beets. Garnish with mint and enjoy!

Do you need some quick and delicious meals because you are too busy to cook this week? Visit Case Specific Meal Prep! If you’d like to schedule an appointment with one of our Case dietitians to chat about more recipes or your nutrition concerns, email!


  1. Gallardo EJ, Coggan AR. What Is in Your Beet Juice? Nitrate and Nitrite Content of Beet Juice Products Marketed to Athletes. Int J Sport Nutr Exerc Metab. 2019; 29(4): 345-349. doi: 10.1123/ijsnem.2018-0223
  2. Williamson L. Give me a beet: Why this root vegetable should be on your plate. American Heart Association. Published February 22, 2023. Accessed August 14, 2023.
  3. FoodDate Central. Beets, raw. U.S. Department of Agriculture. Published April 1, 2019. Accessed August 14, 2023.

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