Easy, healthy and tasty! These healthy sweet potato fries are crispy on the inside and soft and chewy on the inside! These make eating veggies easy!
If you gave me a list of all veggies and told me to choose my favorite, sweet potatoes would be in the top three! Sweet potatoes are great because they are so versatile – you can prepare them many different ways and they always taste great! For example, sweet potatoes fries can either be made sweet or savory/salty. They can be flavored with cinnamon or they can be flavored with salt, pepper and other herbs for a tasty recipe.
Are oven baked sweet potato fries healthy?
- Sweet potato fries have 181 calories in one serving.
- A cup of sweet potato fries has 4 grams of fiber (with skin on) which is a good amount for a serving of food.
- Sweet potatoes are high in Vitamin A & Vitamin C. A medium sweet potato contains about 560% of your daily value of Vitamin A. This article has more information on the health benefits of sweet potatoes.
Dietitian’s Tip: Pair your sweet potatoes with a healthy fat, such as olive oil. Aim for 3-5 grams of fat. Research has shown that this fat helps your body better absorb the beta carotene in sweet potatoes. Beta-carotene is a healthy nutrient that is found in high quantities in sweet potatoes.
Sweet Potato Fries vs. Regular Fries
Sweet potatoes are often eaten in place of french fries, because they are viewed as a “health food”. Is this really a healthy substitution? Here’s the facts on sweet potato fries vs. regular fries:
- There is a higher amount of Vitamin A and Vitamin C found in sweet potato fries vs. french fries which contain a very small amount of Vitamin C and no Vitamin A.
- French fries are often fried in a fryer which can add a lot of unhealthy fats. These sweet potato fries are baked in coated in olive oil – this is a healthier source of fat.
- If sweet potato fries are purchased from a restaurant, they are often deep fried in the same oil as french fries. Depending on the type of oil used, this can add a lot of unhealthy fats.
- Fast Food french fries are typically served in a large serving sizes and have high amounts of sodium (Some over 300 mg/serving). French fries do, however, have a good source of potassium.
- This recipe for homemade sweet potato fries is definitely healthier than your fast -food, deep fried version!
Are sweet potato fries gluten free?
This recipe for sweet potato fries is 100% Gluten Free! However, if purchasing store-bought sweet potato fries, it is highly recommended to read the label. Some brands of fries are often coated with a flour coating, which makes them contaminated with gluten.
What types of foods go well with sweet potato fries?
Sweet potato fries pair well with anything! They can be used as a side dish, a snack or a main meal. Here’s some ideas on how to eat these sweet potato cubes:
- Pair sweet potatoes with a protein (such as chicken breast) and healthy carb (brown rice) for a balanced meal.
- Consume as a side dish at meal times. Sweet potato fries pair well with chicken, beef, pasta and more!
- Consume as part of a breakfast bowl: layer sweet potato fries, eggs and salsa for a tasty bowl!
What can I dip sweet potato fries in?
- Ranch, ketchup or honey
- Mixture of ranch and buffalo sauce
- BBQ Sauce
- Mayo + Siracha
Tips for the best, healthiest sweet potato fries
Should I peel the sweet potatoes?
Peeling sweet potatoes is completely optional. I prefer to peel the sweet potatoes because I don’t like the skin. If you don’t mind the tough texture of the skin on potatoes, go for it! Sweet potato skins are actually very nutritious – they have a lot of fiber and Vitamin A!
How big to cut the sweet potato fries
Sweet potato fries should be cut into 1/4 inch pieces. The key to making the perfect sweet potato cubes is cutting the pieces that are all of the same size. This helps them to cook evenly in the oven.
How to make sweet potato fries crispy
- Coat the sweet potatoes with corn starch. This will help create a crispy outside with a sweet and tender inside.
- Cut the fries into strips that are no larger than 1/4 in pieces. Any larger than this will prevent the fries from cooking into the perfect texture
- Spread the fries evenly on the baking sheet to create a crispy end product. Do not over lap fries, or they will become soggy.
What should I do with the leftovers?
As with most products, I love eating these sweet potato fries straight out of the oven! If choosing to reheat left over sweet potatoes, place some oil in a skillet and cook over medium heat.
Let’s cook some healthier sweet potato fries!
Healthier Sweet Potato Fries
- 2 pounds sweet potatoes (about 1.25 pounds of sweet potato after skin is cut off and cut into fry shapes)
- 2 tbsp olive oil extra virgin
- 1 tbsp cornstarch
- 1/2 tsp black pepper
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- 1/2 tsp onion powder
- 1/2 tsp salt
- parsley optional garnish
- Preheat oven to 400. Spray baking sheet evenly with pan spray.
- Wash and peel sweet potatoes. Cut sweet potatoes into 1/4 inch strips to resemble fries.
- Place cut sweet potatoes in a large bowl and fill with cold water. Soak for 30 minutes.
- Drain sweet potatoes using a strainer. Pat potatoes until completely dry, using a paper towel.
- Place sweet potatoes back in zip lock bag; add olive oil. Mix until coated.
- Mix cornstarch, paprika, pepper, onion powder, garlic powder and salt in bowl.
- Add corn starch mixture to the sweet potatoes in the ziplock bag. Mix well.
- Place sweet potatoes fries on prepared baking sheets. Fries should be close together, but not touching. It's important fries do not touch, otherwise they will become soggy.
- Bake for 15 minutes, flip fries, and cook for a remaining 10 minutes (25 minutes toatl cook time)
- Remove from oven, let sit on the cookie sheet for 3 minutes before serving.
- Serve immediately.