| Duck Fat Fries

Author / John


Back in the very early 2000’s my husband would actually workout with me even though he fought me every rep. This was way before CrossFit, CFFB and FS; I was still a bit of a meathead and did a 3 day a week split of pull, push and legs. Friday night was “steak and legs”. We would meet up at the gym at 5:30, train legs and then grill steaks and serve them up with these yummy French fries cooked in duck fat. And of course, a salad or something green.

While my idea of a romantic Friday evening was sweating together under the squat rack followed by heavy deadlifts and his was not, we did agree on dinner and the Friday night tradition has continued. Steak of choice will vary between a good hearty strip or sirloin and my personal favorite, a nice juicy blood rare rib eye—bone in. No matter what you grill up these fries are sure to please.

Secret’s in the duck fat; if you can’t get it from your local farmer try specialty food marts.  In a pinch you could substitute pastured chicken fat.IMG_7406

Duck Fat Fries

2-3 tbs duck fat
3-4 large Yukon gold potatoes, peeled and sliced
sea salt freshly ground black pepper


Start by peeling the potatoes.  Preheat the oven to 450 degrees.  Place the duck fat on a sturdy baking sheet (my fav is stoneware) and place in the oven while it is pre heating to melt the fat.


Slice the potatoes while the fat is melting


Make sure the fries are well coated with the duck fat then spread out in a single layer and sprinkle with sea salt and freshly ground black pepper.


Bake at 450 degrees for about 15-20 minutes (will vary on how thick or thin you slice the potatoes).  Remove from oven, carefully flip the fries and cook for another 15-20 minutes or until golden brown and crisp.

These fries are so tasty you won’t even want to use ketchup.  The duck fat imparts a flavor all it’s own along with an extra crispness.  Enjoy!

And check out my new blog Paula Lean – the Primal Queen!

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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  1. Mex on August 21, 2014 at 6:32 am

    Thanks Paula! I am going to have to try and get my hands in some duck fat. I have made a similar version to go with bacon burgers before. I cooked the bacon in the oven, and then once done, removed it and threw the freshly cut fires down on top of the grease. Great stuff. Love that fat!

  2. Paula on August 21, 2014 at 11:10 am

    Thanks Dan! Oooh, I’ve never made them with bacon fat before — great idea. Tallow is also good. If you can’t find duck fat, roast a duck one weekend and you will end up with plenty of rendered fat. Just let it firm and scoop into a Mason jar.

  3. Rick G on August 21, 2014 at 11:25 am

    I am going to make these this weekend. Nice change from sweet potatoes grilled in olive oil. Thanks!

  4. Muzz on August 26, 2014 at 4:19 pm


  5. Rukas on January 15, 2015 at 9:37 am


    Paula, I live in the Tampa area. Are they any purveyors of meat/fat that you recommend? I’ve been trying to get my hands on duck fat.

  6. Paula on January 15, 2015 at 11:11 am

    @rukas51 where at in Tampa? Drop by CF Jaguar for a FS wod. We order from http://www.peacefulpastures.com/ 3 times a year stocking up the freezer. When I run out I pay the premium at Whole Foods. I get my unrendered lard and tallow from them and used to get my rendered duck fat from them but their machine broke and they no longer carry it.

    You can get a small container at Fresh Market in Carrollwood but it’s not pastured. I cooked a duck and rendered the fat but it was a small amount. I’m going to try the source @leahk suggested. Looks pretty good http://www.fatworksfoods.com/

  7. Rukas on January 16, 2015 at 11:12 am


    I live in the Apollo Beach/Riverview area and work in St. Petersburg.

    I can try and drop by, but it’d have to be on a weekend. I don’t make up to the Carrollwood area too often.

    Thank you for the quick response. I’ve been eyeing the Fatworks for the duck fat, but it seems they are always sold out of it.

  8. Paula on January 17, 2015 at 3:57 am

    Yea, that’s quite a drive. Give me a shout when you’re in the area. On the Fatworks I saw that, they are out. Hmmm, time for me to roast another duck. I’ll keep my eyes out and let you know when I locate another source.

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