Updated: May 17, 2021
The pdf version of this recipe is at the end of this blog post.
How many times have you opted for Potato fries instead of Sweet Potato Fries as a side with a burger? I have done that sometimes, guilty as charged! Also, how many times have you asked the server if the fries they serve even though they are made of sweet potato- whether its oven-baked or deep-fried in oil.
Sweet potato fries are slightly higher in calories and carbs but also more nutrient-dense than French fries.
The greatest nutrient difference is that French fries have no vitamin A, while sweet potato fries are high in this nutrient. Vitamin A is important for your vision and immune system.
Fried at restaurants are typically deep-fried and thereby increases the calorie count. So next time, opt for oven-baked sweet potato fries or more so, make some of your own healthy, fresh sweet potato fries at home and enjoy guilt-free.
Here's how to make Sweet Potato Fries at home:
Sweet Potatoes – 1 per person
1 Tablespoon of olive oil (or coconut oil) per large potato (So, if you are making for two people, you need two sweet potatoes and 2 tbsps of oil)
spices: salt, cayenne or red chili powder, curry powder, rosemary, or other herbs you like – anything you please
1 tsp salt
1 tbsp chili powder (you can reduce the quantity if you don't like the heat)
1/2 tsp curry powder (optional)
1/2 tsp rosemary (Rosemary goes best with sweet potatoes although you can opt for other herbs if you wish)
This is optional but my friend really likes to add 1 tbsp garlic powder so if you are one of those who like garlic on anything and everything you should totally go for it.
Preheat oven to 400°F (204°C). Line a large baking sheet with parchment paper or a silicone baking mat.
Wash and peel the potatoes. Cut off the ends. With a *very* sharp knife, cut the potatoes into thin slices. Place in a large bowl or ziplock bag and all the spices with olive oil and toss in.
Line the sweet potatoes onto the baking sheet. Try not to crowd them or else they won’t bake, they’ll just steam. Bake for 15 minutes. Remove from the oven and flip. Place back into the oven for 10-15 more minutes.
Make sure to rotate the pan to avoid uneven browning. Don’t fret if the edges are a little brown, they will taste more caramelized than burnt.
Turn the oven off and keep the fries inside as the oven cools down for about 30 minutes. This step will help the fries get crispier. Enjoy immediately.
Let me know in the comments below if you made this recipe and liked it.
1. Are Sweet Potato Fries healthy?
The bottom line is anything deep fried is unhealthy and therefore it's important to bake these fries and not deep fry. Also, Sweet potatoes are high in Vitamin A which gives them a better edge over French Fries.
2. Why are my sweet potato fries not crispy?
If your crispy baked sweet potato fries are darkening too quickly, but still not cooked through to your liking, you may have an oven that runs hot. Conversely, if you feel like you're baking your fries FOREVER and they're not crisping, your oven may run a little cool.
3. How do you keep sweet potato fries crispy?
Give them a cold water bath: Once your fries are chopped, toss them into a large bowl. Then cover the fries completely with cold water and let them soak for at least 30 minutes (or up to overnight). This will help to rinse off the excess starch and help the potatoes crisp up beautifully in the oven.
4. Is Sweet Potato Fries Keto friendly?
Sweet potatoes tend to be naturally high in carbs and are typically excluded from keto diet plans because they can make it difficult for many people to maintain ketosis.
5. When should you not eat sweet potatoes?
As sweet potatoes begin to spoil, they will shrivel (like the one on the photo above) as they lose moisture. The veggie will then become mushy and turn brown or black. Do not eat sweet potatoes once they have begun to shrivel, and certainly not past this point.
6. Can I freeze raw sweet potatoes?
You can do so by freezing them. Due to their high water content, freezing sweet potatoes raw isn't an option. However, blanching them in order to reduce that water content can be very time-consuming.