6 Fiber-Filled Jicama Recipes to Add to Your Menu

Published on October 25, 2022

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With its crunchy texture, light coloring, and versatility, the jicama vegetable is a popular addition to nutritious recipes. It contains a number of antioxidants and vitamins to prevent cellular damage—one cup contains half of the recommended daily allowance of vitamin C.

Jicama is also hydrating with its 117 grams of water per serving, and it is good for digestion with 6.37 grams of dietary fiber per serving. The vegetable also offers antioxidants vitamin C, vitamin E, selenium, and beta-carotene to help counteract free radical damage.

This root vegetable is originally from Mexico, can be cooked or eaten raw, and provides a sweet, nutty flavor to your dishes.

Health Benefits of Jicama

Healthy source of fiber
High in antioxidants
Low glycemic index food
Supports hydration
Supports gut health

For more information on the benefits of jicama, please refer to Jicama Nutrition Facts and Health Benefits.

How to Use Jicama

Jicama's crunchy texture allows it to be an easy addition to many different dishes. Don't limit your jicama consumption to salad—there are many recipes that benefit from the nutrients jicama provides.

Stir-Fry

Forget the takeout. Making stir-fry at home allows you to fill the dish with your favorite ingredients, including the vegetables and carbs (such as rice and noodles) of your choice.

Stir-fry

In a large skillet with a lid, heat 2 tablespoons of peanut oil, 2 tablespoons of sesame oil, and 2 garlic cloves over medium heat. Adjust heat to hold at a simmer until the garlic begins to brown, then remove. Add 1 teaspoon of ginger and sauté until it begins to brown. Add vegetables and 1 cup of jicama. Turn the heat up to medium-high and stir fry for 5 minutes. Steam the vegetables for 3 minutes.

Nutrition per serving: 301 calories, 27.5 grams total fat, 13 grams carbohydrates, 5.5 grams fiber, 3.3 grams protein

Poke Bowl

One popular dish you may be noticing pop up practically everywhere is poke bowls. They're healthy, quick, and can be made with your choice of ingredients and little effort. You don't need culinary skills to pull off this dish.

Poke Bowl

Toss cubed sushi-grade ahi tuna in a mixture of 2 tablespoons yuzu juice, 1 tablespoon soy sauce, and, 1/2 teaspoon sesame oil. Divide 2 cups of cooked sushi rice, 1 cup chopped cucumbers, 1/2 cup shelled edamame, 1 cup sliced jicama, and 1 sliced jalapeño between four bowls. Top with tuna mixture.

Nutrition per serving: 417 calories, 3.5 grams total fat, 81.6 grams carbohydrates, 4.3 grams fiber, 13.3 grams protein

Hash Browns

You can add jicama to hash browns for a healthy addition to a breakfast staple. Why not sneak some vegetables into a dish you love?

Hash Browns

Sauté 1 cup of jicama with onions and peppers for a twist on hash browns or home fries. Use like you would a potato or water chestnut.

Nutrition per serving: 210 calories, 0.7 grams total fat, 48.9 grams carbohydrates, 11.3 grams fiber, 5.7 grams protein

Guacamole

Guacamole provides healthy fats; serving it with jicama with or instead of chips can give you a serving of vegetables and still provide a nice crunch.

Guacamole

Halve 2 avocados, take out the pits and scoop them into a bowl. Add lime juice from 1 medium lime, 2 tablespoons of finely chopped shallots, and 2 tablespoons of chopped cilantro. Mash the avocado until everything is combined but the mixture remains chunky. Stir in 1/2 tomato, 1/4 teaspoon chili powder, and 1/2 teaspoon salt. Taste and adjust seasonings as needed. Serve with baby carrots and jicama sticks.

Nutrition per serving: 216 calories, 19.7 grams total fat, 11.7 grams carbohydrates, 7.4 grams fiber, 2.3 grams protein

Salad

Jicama adds a crunchy ingredient to salads, a dish in which texture is key. You can add as much jicama as you want for extra nutrition.

Salad

Mix 2 cups romaine lettuce topped with one sliced radish, 1/4 cup sliced jicama, and one slice tomato with 1 tablespoon cilantro lime vinaigrette dressing.

Nutrition per serving: 81 calories, 4.3 grams total fat, 9.8 grams carbohydrates, 2.5 grams fiber, 0.9 grams protein

Fish Tacos

A staple of Mexican cuisine, tacos can give a boost by using grilled or cooked fish, such as salmon, cod, or scallops. A crunchy jicama topping rounds out the dish.

Fish Tacos

Add 4 ounces of cooked or grilled fish, shredded red cabbage, julienned jicama, red onions, tomato salsa, freshly squeezed lime, one ear of grilled corn on the cob (with the kernels cut off), and 2 small (4-inch) corn tortillas. Assemble the taco in any way you choose.

Nutrition per serving: 393 calories, 6 grams of fat, 53 grams of carbohydrates, 2 grams of fiber, 33 grams of protein

A Word From Verywell

Jicama is a delicious, nutty root vegetable that is used in salads, incorporated into stir-frys, and on crudité trays with hummus or salsa. The vegetable contains a high amount of antioxidants, fiber, and vitamins E and C. If you have any concerns about food allergies, please speak with a medical professional for allergy testing.

Frequently Asked Questions

Is jicama better raw or cooked?
Jicama is usually served raw, but you can eat it raw or cooked. For raw, the vegetable is good in slaws, salads, and crudité platters. For cooking, you can mix it into your favorite stir-fry.
Should jicama be refrigerated?
You can store jicama in a cool room temperature space or in the refrigerator for two to three weeks. If you cut it first, make sure it's wrapped in plastic and put it in the fridge for up to a week.
How do you know if a jicama is ripe?
Jicama should be firm with dry skin and free of any blemishes. Any jicama that contains wrinkles should be discarded.

8 Creative Ways to Eat Avocado

4 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

USDA FoodDataCentral. Yambean, jicama, raw.
National Institutes of Health Office of Dietary Supplements. Vitamin C fact sheet for professionals.
Academy of Nutrition and Dietetics. What is glycemic index?.
Szari S, Quinn JA. Supporting a healthy microbiome for the primary prevention of eczema. Clin Rev Allergy Immunol. 2019;57(2):286-293. doi:10.1007/s12016-019-08758-5

By Jennifer Purdie, M.Ed, CPT
Jennifer Purdie, M.Ed, is a certified personal trainer, freelance writer, and author of "Growth Mindset for Athletes, Coaches and Trainers."

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