Soft on the inside and crispy on the outside, these homemade sweet potato fries are the perfect balance of sweet and savory. Seasoned with just the right amount of spices and baked to perfection, they’re a healthier alternative to traditional fries that’s sure to satisfy your cravings.
Sweet potatoes are not only tasty, but they’re also packed with nutrients. They’re an excellent source of fiber, which supports digestive health, and they provide a rich supply of vitamins A and C, both important for immune function and skin health.
Sweet potatoes also contain antioxidants that help protect your body from oxidative damage and inflammation. As a complex carbohydrate, they offer a slow, steady release of energy, making them a great option for those looking to maintain balanced blood sugar levels. By baking them instead of frying, you’re keeping this recipe lighter and healthier without sacrificing flavor or crunch!
Baked sweet potato fries are a versatile and delicious side dish that pairs well with a variety of meals. Their natural sweetness and crispy texture make them a great complement to savory dishes like grilled chicken or burgers.
They also work beautifully as a snack on their own, served with a tangy dipping sauce like garlic aioli or a bbq sauce. Whether you’re hosting a casual dinner or looking for a healthier alternative to regular fries, baked sweet potato fries are an easy and crowd-pleasing choice.
Step by Step
Step One : Preheat Oven
Make sure to preheat oven before placing the pan into the oven so that the potatoes get crispy as intended. Putting the rack in the upper third of the oven also helps the fries get a golden crunch.
Step Two: Cut Sweet Potatoes
These strips can be cut thicker but will result in needing more baking time. Furthermore cutting will be much easier with a sharpened knife blade.
You are able to leave the peel on the potatoes for more nutritional value, but it is up to personal preference. Lastly make sure to cut these pieces uniformly or you will end up with pieces that are burnt while others are not fully cooked.
Step 3: Soak Potato Fries
Soaking the fries first helps remove excess starch, which allows for more crispy and golden fries. I would do so for at least fifteen minutes to allow enough time for this process to work. But make sure to dry throughly after the soaking time so that the oil and spices will stick to the potatoes.
Step 4: Mix Together Spices
Mixing them together before putting the spices on the potatoes will make sure that they are evenly distributed. You dont want to get salt in one bit and a whole mouthful of pepper in another.
Step 5 & 6: Rub Sweet Potatoes with Avocado Oil and Seasonings
Same as with the spices getting an even coat of oil on the sweet potatoes insures a good even flavor on them. This also helps get the potatoes evenly cooked while the oven.
Also when picking an oil you can go with something else. Here I personally go with avocado oil because it has a high smoke point at 500 degrees. Which means when cooking at high temperatures, like in this recipe, it won’t produce toxic compounds and or bitter flavors.
Cornstarch may be omitted from this recipe, if you so choose. But know that cornstarch is naturally gluten free. Always make sure that the company isn’t adding in extra fillers which might make this untrue. The package should say 100% cornstarch.
An extra tip, I have been switching out arrowroot powder for corn starch. Arrowroot powder, which is also naturally gluten free. It also has many health benefits including possibly being an antioxidant and anti-cancer food.
Step 7: Arrange Fries on the Baking Sheet
Putting these sweet potato fries in single layer will help give them an even cook. The further you can place each fry from one another will also help this process. I do also recommend that you cook with a piece of parchment paper underneath. This will help the food from getting stuck to the pan, also helping with clean up.
Step 8: Bake the Fries
It is important to flip the fries after the first fifteen minutes if you want an even crispy texture around the fries. Some people like various fry textures so you can omit this step if you choose.
I would also caution you to wait until the oven has finished pre-heating before you start the baking process. These need to be cooked at a high temperature, and this could lead to soggy fries. After they are finished serving right away can also prevent this.
Recipes Tools
Mixing Bowls – Pyrex essentials 3-Piece Prepware Mixing Bowl Set
Baking Sheets – Caraway Nonstick Ceramic Bakeware Set
Parchment Paper -Reynolds Kitchens Unbleached Parchment Paper
Knife Set – Schmidt Brothers – Zebra Wood, 15-Piece Kitchen Knife Set
Sweet Potato Fries - Gluten & Dairy Free
4
servings5
minutes25
minutes30
minutesIngredients
2 medium sweet potatoes
2 tablespoons avocado oil
2 tablespoons arrowroot powder (or cornstarch)
1/4 teaspoon paprika
1/2 teaspoon garlic powder
salt & pepper to taste
Directions
Preheat oven to 425° F, with a rack in the upper third of the oven
Slice the sweet potatoes into ¼-inch-thick strips, resembling french fries
Place the cut sweet potatoes in an ice bath for at least 15 minutes. After pat dry throughly
Mix together the cornstarch, paprika, garlic powder, salt, and pepper in a small bowl and set aside
Add the sliced sweet potatoes to a large mixing bowl. Drizzle with avocado oil and toss until evenly coated
- Sprinkle seasoning mixture evenly over the sweet potatoes. Rub the cornstarch and seasonings over the sweet potatoes. Do this until the seasonings are evenly distributed
Arrange, preferably with space between each fry, the sweet potatoes in a single layer on the baking sheets.
- Bake for 15 minutes, then remove then flip each fry over. Place back in oven and bake for 10 more minutes, or until fries begin to brown on the edges and serve immediately. Enjoy!
Notes
- This recipe is not specifically meant for celiac individuals. Instead this is meant for gluten sensitive individuals. It is not recommended for individuals with celiac.
- Nutritional information listed is an estimate.
Nutritional Information
serving size 1/4 recipe, calories 135kcal, total fats 7.05g, saturated Fat 0.82g, trans fat 0 g, cholesterol 0mg, sodium 159.91 mg, total carbohydrates 17.18g, fiber 2.11g, sugars 2.74g, protein 1.12g, vitamin a 464.43mg, vitamin c 1.56mg, vitamin d 0mg, calcium 20.86mg, iron 0.48mg, magnesium 17.18mg, potassium 229.01mg
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Medical Disclaimer:
The information provided on this blog is for educational and informational purposes only and is not intended as medical advice. I am not a healthcare professional, and the content provided should not be a substitute for professional medical advice, diagnosis, or treatment.
