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!
If you’re looking for more sweet potato recipes, check out these delicious air fryer sweet potatoes or these oven baked sweet potato slices.
Jump to:
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.
Serving Suggestions
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.
Expert Tips
- 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
Ingredients
- 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
Instructions
- 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.
Notes
- 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.
Loriann Gelber
Terrific write-up! Pretty useful and very well composed. You covered the topic in great detail and delivered great illustrations to back up your factors. This article will be a great source for all those looking To find out more concerning the subject. Many thanks for The good do the job!
Grover Mcritchie
Fantastic report! Really informative and perfectly published. You included the topic in excellent detail and provided superb examples to back up your details. This article will be an incredible source for all those on the lookout to learn more in regards to the topic. Many thanks for The good work!
Kerry Yeomans
Great write-up! Quite informative and very well written. You covered The subject in great detail and furnished excellent examples to back up your details. This information will be an awesome source for those wanting to learn more about the subject matter. Thanks for the great get the job done!
Clifton Bisaillon
Wonderful posting! Pretty educational and effectively written. You protected the topic in terrific element and presented great illustrations to back up your details. This information will be a fantastic useful resource for people wanting To find out more in regards to the subject. Many thanks for the great operate!
Howard Kierstead
Wonderful report! Incredibly insightful and perfectly composed. You protected The subject in wonderful detail and presented great examples to back up your points. This article will be an excellent resource for anyone looking to learn more with regard to the subject matter. Thanks for the great do the job!
Kirby Score
Wonderful report! Incredibly instructive and well prepared. You protected The subject in fantastic element and supplied exceptional illustrations to back again up your points. This article will be a terrific resource for those hunting to learn more with regards to the subject matter. Many thanks for the great function!
Joaquin Zannini
Wonderful article! Incredibly insightful and well published. You coated the topic in excellent depth and furnished outstanding examples to back again up your details. This information will be an incredible source for people seeking to learn more with regard to the matter. Thanks for The good get the job done!
Wilfredo Kleidon
Excellent write-up! Pretty insightful and perfectly published. You covered the topic in terrific element and offered great examples to back again up your points. This article will be an excellent useful resource for those searching to learn more regarding the subject matter. Thanks for The nice function!
Tomeka Romano
Fantastic report! Really informative and well written. You lined The subject in wonderful depth and furnished great examples to back again up your factors. This information will be an incredible useful resource for all those seeking to learn more with regard to the topic. Thanks for the great perform!
Trenton Bagi
Terrific write-up! Really enlightening and perfectly penned. You included The subject in fantastic detail and offered superb examples to back again up your points. This article will be a fantastic useful resource for people seeking to learn more regarding the subject. Thanks for The nice work!
Allan Coley
Great write-up! Extremely insightful and very well written. You covered The subject in excellent element and provided excellent illustrations to back up your factors. This information will be an incredible resource for the people wanting To find out more concerning the topic. Thanks for The good do the job!
Adriene Schap
Good report! Quite instructive and perfectly written. You coated The subject in fantastic depth and delivered fantastic illustrations to again up your points. This article will be an excellent source for the people hunting To find out more in regards to the subject matter. Thanks for The good function!
Ty Vachula
Great post! Pretty useful and very well written. You covered the topic in wonderful depth and delivered exceptional examples to back again up your factors. This article will be an excellent useful resource for those wanting to learn more with regards to the topic. Thanks for the great operate!
Carter Rosborough
Terrific report! Incredibly instructive and well prepared. You covered the topic in fantastic detail and offered superb illustrations to back again up your factors. This article will be a terrific source for those on the lookout To find out more with regards to the subject matter. Thanks for the great get the job done!
Nellie Hrycko
Great article! Very insightful and well written. You lined the topic in excellent depth and furnished great examples to again up your factors. This article will be a fantastic useful resource for anyone on the lookout to learn more about the topic. Many thanks for the great function!
Era Brienen
Fantastic write-up! Pretty insightful and very well published. You included The subject in wonderful element and furnished excellent examples to back up your points. This article will be a great resource for people hunting to learn more with regard to the subject. Thanks for The good do the job!
Audria Maffucci
Terrific post! Quite instructive and effectively written. You included The subject in terrific depth and presented outstanding examples to again up your details. This article will be a great resource for all those searching To find out more with regard to the matter. Many thanks for The nice work!
Byron Schuman
Terrific posting! Extremely informative and well created. You protected the topic in fantastic element and offered outstanding examples to back up your points. This article will be a great resource for those looking to learn more with regard to the matter. Many thanks for the great get the job done!
Fredda Watte
Good article! Very useful and very well penned. You included the topic in excellent element and furnished superb examples to again up your details. This information will be an excellent useful resource for anyone searching To find out more regarding the subject. Thanks for the great do the job!
Carter Rosborough
Wonderful post! Quite informative and very well written. You included The subject in excellent element and provided excellent examples to again up your points. This article will be an awesome resource for all those seeking To find out more in regards to the subject matter. Many thanks for The nice do the job!