These healthy sweet potato fries are crispy on the outside and soft and chewy on the inside! They are baked in the oven which makes them a healthy option! These make eating veggies easy!
I prefer these healthy sweet potato fries over store-bought fries because they have such a good flavor and texture. This is a recipe that I've been making for years- I tend to make it more in the summer as a side to my grilled foods, however, we also eat them in the winter. This is a recipe that is very family-friendly - all ages will enjoy it!
Reasons to Love This
- Sweet potato fries are a versatile recipe! Make them either sweet or savory/salty. Flavor with cinnamon or choose a savory option and season with salt, pepper, and other herbs.
- The fries are healthy! They are packed with Vitamin A and potassium!
- This easy side dish pairs perfectly with almost any main entree.
Step By Step Instructions
Peel the sweet potatoes and cut them into ¼-inch strips that resemble fries. Soak in a bowl of cold water for 30 minutes.
Remove from water and pat dry. Place in a ziplock bag and add olive oil. Mix until coated.
In a separate bowl, mix all spices and corn starch. Pour over sweet potatoes and mix well until coated. Place the potatoes evenly on the pan( they should not be touching). Cook and serve warm!
How to Make Sweet Potato Fries Crispy
- Coat the sweet potatoes with cornstarch. This will help create a crispy outside with a sweet and tender inside.
- Cut the fries into strips that are no larger than ¼ 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 overlap fries, or they will become soggy.
Sweet potato fries pair well with anything! Serve as a side dish, a snack or a main meal. Here are 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. They would go great with these grilled chicken kabobs!
- 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!
- Serve with a dip, such as Chipotle SW sauce, homemade ranch, or dill aioli.
- Peeling sweet potatoes is 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!
- The key to making the perfect sweet potato cubes is cutting the pieces that are all of the same sizes. This helps them to cook evenly in the oven.
- I love to dip sweet potato fries in condiments. Some of my favorites are ranch, ketchup, honey mustard, BBQ sauce or mayo/siracha!
Are 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. (source) Beta-carotene is a healthy nutrient that is found in high quantities in sweet potatoes. (source)
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 are 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 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 large serving sizes and have high amounts of sodium (Some over 300 mg/serving). French fries do, however, have a good source of potassium.
Frequently Asked Questions
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 fries are often coated with a flour coating, making them contaminated with gluten.
As with most products, I love eating these sweet potato fries straight out of the oven! If choosing to reheat leftover sweet potatoes, place some oil in a skillet and cook over medium heat
Yep! The seasonings won't stick as well, but you can leave off the oil!
Check out these other tasty recipes!
Healthy 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 tablespoon olive oil extra virgin
- 1 tablespoon cornstarch
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon onion powder
- ½ 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 ¼ 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.
- Sweet potato fries should not touch each other when cooking to avoid them becoming soggy. This may require using two different cookie sheets or cooking in two different batches.
- Cut the fries into same size pieces to help them cook evenly.