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Diabetes-Friendly Poutine with Sweet Potato and Rutabaga

This Diabetes-Friendly Poutine features crispy baked sweet potato and rutabaga fries topped with a savoury mushroom gravy, pickled onions, and part-skim mozzarella for a lighter take on a Canadian classic. Perfect for vegetarian and heart-healthy diets.
Servings: 2
Calories: 238.6kcal
Prep Time15 minutes
Cook Time35 minutes
Total Time50 minutes

Ingredients

For the "Fries":

  • 1 small sweet potato cut into fries (about 1 cup)
  • 1 small rutabaga cut into fries (about 1 cup)
  • 1 tbsp olive oil
  • ¼ tsp garlic powder
  • ¼ tsp smoked paprika
  • ⅛ tsp salt
  • ⅛ tsp pepper

Quick Pickled Red Onion:

  • ¼ red onion small, thinly sliced
  • 2 tbsp apple cider vinegar
  • ¼ cup warm water
  • ½ tsp sugar
  • 1 pinch salt

For the Gravy:

  • 1 tsp olive oil
  • ½ cup mushrooms finely chopped
  • 1 clove garlic minced
  • ¾ cup vegetable broth low-sodium
  • 1 tsp soy sauce low-sodium
  • ½ tsp thyme
  • 1 tsp cornstarch plus 1 tbsp of water

For Topping:

  • ¼ cup mozzarella part-skim, cheese cubes
  • 1 tsp chives chopped

Equipment

  • Baking sheet
  • Small saucepan
  • Mixing bowl or mason jar (for pickling)

Instructions

  • Preheat the oven to 400°F (200°C). Line a baking sheet with parchment.
  • Toss sweet potato and rutabaga fries with olive oil, garlic powder, paprika, salt, and pepper. Spread in a single layer.
    1 small sweet potato, 1 small rutabaga, 1 tbsp olive oil, ¼ tsp garlic powder, ¼ tsp smoked paprika, ⅛ tsp salt, ⅛ tsp pepper
  • Roast for 30–35 minutes, flipping halfway, until golden and crispy at the edges.
  • While the fries are roasting, prepare the quick pickled red onion: In a small bowl or jar, combine vinegar, warm water, sugar, and salt. Stir until dissolved. Add sliced red onion and let sit at room temperature for at least 20–30 minutes, stirring occasionally.
    ¼ red onion, 2 tbsp apple cider vinegar, ¼ cup warm water, ½ tsp sugar, 1 pinch salt
  • Prepare the mushroom gravy by heating oil in a small saucepan. Add garlic and mushrooms, and sauté until golden (5–7 minutes).
    1 tsp olive oil, ½ cup mushrooms, 1 clove garlic
  • Add broth, soy sauce, and thyme. Simmer for 3–4 minutes.
    ¾ cup vegetable broth, 1 tsp soy sauce, ½ tsp thyme
  • Prepare a slurry by mixing together 1 tsp cornstarch with 1 tbsp of water. Stir in slurry and simmer until thickened.
    1 tsp cornstarch
  • Plate the fries. Top with warm gravy and scatter cheese cubes/curds on top.
    ¼ cup mozzarella
  • Drain pickled onions and place a few slices on top for a tangy crunch.
  • Sprinkle with fresh chives. Serve immediately.
    1 tsp chives

Cooking Tips

  • Use convection bake (if available) to crisp fries without burning.
  • Soak rutabaga fries in cold water for 10–15 minutes before roasting for extra crispness and to mellow flavor.
  • Taste your gravy before thickening—add a splash of balsamic or lemon juice if it needs brightness.
  • Make extra pickled onions—they keep in the fridge for a week and elevate sandwiches, wraps, and bowls.
  • Use parchment or silicone mat so fries don’t stick and roast evenly.

Nutrition

Nutrition Facts
Diabetes-Friendly Poutine with Sweet Potato and Rutabaga
Serving Size
 
1 cup
Amount per Serving
Calories
238.6
% Daily Value*
Fat
 
12.4
g
19
%
Saturated Fat
 
3.1
g
19
%
Cholesterol
 
11.1
mg
4
%
Sodium
 
391
mg
17
%
Potassium
 
588.4
mg
17
%
Carbohydrates
 
26.3
g
9
%
Fiber
 
4.8
g
20
%
Sugar
 
8.6
g
10
%
Protein
 
6.7
g
13
%
Vitamin C
 
22.5
mg
27
%
Vitamin D
 
0.1
µg
1
%
Calcium
 
133.7
mg
13
%
Iron
 
1.3
mg
7
%
Magnesium
 
42
mg
11
%
Zinc
 
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.