Oven Roasted Sweet Potato Fries
Oven Roasted Sweet Potato Fries are crispy, savory and so addictive! They are tossed in olive oil, seasoned with spices, and baked at high temperature until perfect crips. With proper technique, you can have this satisfying side dish ready in no time! Follow this easy recipe, and learn how to perfectly bake them every single time.
I have a lot of healthy side dishes on my blog, but this recipe is probably one of my all-time favorites. You can pair them with ultra-crisp chicken tenders, honey garlic chicken wings, or ground beef sloppy joes.
These fries are so addictive, that you will never stop making them. Firstly, these Baked Sweet Potato Fries are healthy and flavorful with a crispy texture on the outside. The combination of salty-sweet flavors makes them a great side dish for any meal.
Also, this is one of those easy recipes that you can make pretty much any day of the week. Kids and adults alike devour batches of this side dish, so I always remind myself to prepare extra every time. The natural sweetness of the vegetable pairs well with the spices. And that’s one thing about this vegetable that makes it so versatile.
You can easily play up the innate flavor with spices. And you can have it creamy in some recipes or crispy in others, just like in this one!
Another bonus is that this dish is a healthy version of the typical French fries that we are all familiar with. Since the spuds will be roasted instead of deep-fried, then, less oil is used. Healthy and tasty, this recipe is a win-win!
Baked Sweet Potato Fries Ingredients:
- Sweet Potatoes: Whenever possible, try buying organic ones. I love to bake them with the skin on them for extra-crispy texture. Therefore, I tend to use organic spuds.
- Olive oil: Use your favorite type.
- Cornstarch: This is what gives the wedges the crispiness on the outside. You can find it at your local grocery store in the baking department.
- Seasoning: I use a simple mixture of garlic powder, onion powder, dried parsley, smoked paprika, salt, and black pepper. But you can use whatever seasoning you prefer here.
How to make Sweet Potato Fries?
- Prep the spuds: First, clean them under cold water, to remove any excess dirt. Cut the sweet potatoes evenly into 1/4-inch wide strips. Then, soak the strips in cold water for at least half an hour.
- Prep the oven: Preheat the oven to 425 degrees F and be ready with your paper-lined baking sheet or parchment paper.
- Coat: Next, drain and dry the strips. Toss them in olive oil. In another large bowl, combine all the other ingredients except for the salt. Then, sprinkle the spice mix over the oiled spuds until the starch absorbs any excess olive oil.
- Roast: Arrange the strips into a single layer on a sheet pan. Put the baking sheet in the preheated oven and cook for 15 minutes. Then, flip each strip to cook the other side. Cook for 15 minutes more until brown and crispy.
- Serve: Let the fries rest for a few more minutes, season with salt, and then, serve while still warm.
What is the secret to crispy sweet potato fries?
The recipe described in this post is designed to give the crispiest fries due to the following:
- Removing the starch: Soaking removes as much starch as possible in the spuds that can make them soggy if you skip this process.
- Cooking with cornstarch: This also removes the excess fat, leaving the strips just greased and not soaked. And just in any other fried food, this adds crispiness.
- Adding salt in the end: If you put it before cooking, it can draw out moisture which will make the result soggy. Hence, add it towards the end just right before you feast on them.
Now, they are no longer secrets! Go ahead and try this recipe.
Recipe Variations:
Here are some suggestions on how you can more oomph to this dish:
- Add parmesan: Do this towards the last few minutes of cooking or add any other kind of cheese if you like.
- Use other veggies: Follow this recipe but adjust the cooking time on carrots, yams, regular spuds, or yucca root. They would all taste amazing!
- Air Fryer version: Making it in the Air Fryer is even healthier because less oil is used. Follow this link, and learn how to make Air Fryer Sweet Potato Fries.
How to season sweet potato fries?
Feel free to use your favorite seasonings or dried herbs. Some other great mix-ins would: be chili powder, cayenne pepper,
- Chili powder
- Cayenne pepper
- Taco seasoning
- Chipotle powder
- Pumpkin pie spice – My favorite for Thanksgiving
- Brown sugar
- Cajun seasoning
How to tell when the fries are done cooking?
When cooking them on high heat, it is important to keep an eye on them after the 15-minute mark. Baking time might differ from oven to oven.
However, once they get golden brown they are about ready.
Are sweet potato fries healthier than french fries?
Absolutely! Unlike the traditional deep-fried French fries, sweet potatoes have plenty of healthy benefits.
They are high in beta-carotene, vitamin A, and have plenty of antioxidants and dietary fiber. Plus, they are a very good source of vitamin C, manganese, copper, and other Vitamins. In addition, they are naturally gluten-free.
So, next time you are thinking about adding them to your healthy eating menu, be certain to do so!
Can you make them in advance?
As in any type of fries, this will get soggy later on if left out for too long. So, it is best to not store them cooked and serve them freshly roasted every time.
But to make ahead, you can prepare the spuds in advance. Do this by cutting them into thin strips, boiling them for 5 minutes, drain and flash-freeze them for an hour.
Transfer into freezer bags and freeze until you want to serve them. There is no need to thaw, you can simply season them after freezing as usual, then, roast them in the oven.
What to serve with this side dish?
This is the perfect side dish that goes with:
More healthy recipes to try:
Cooking Tips:
- For the best result, cook on HIGH heat. This is one of the main criteria to get crispy fries.
- Serve it with your favorite sandwiches, hotdogs, and burgers.
- Also, feel free to use any type of oil here. I use olive oil, but you can use coconut oil, vegetable oil, or even sesame oil.
- If you are using large sweet potatoes, then cut them using a sharp knife. In addition, try cutting the strips thinner to make them crispier.
- Put the baking sheet on the top rack of the oven for a crisper result. If you are using multiple baking sheets, switch them up halfway.
Oven Roasted Sweet Potato Fries
Ingredients
- 1 1/2 pounds sweet potatoes peeled
- 2 tablespoons olive oil
- 2 tablespoons cornstarch
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried parsley
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon ground black pepper
- fine sea salt to taste
Instructions
- Slice the sweet potatoes into long, thin strips, about 1/4-inch wide.
- Add the fries to a large bowl and cover with cold water, soak for at least 60 minutes or even overnight for best results.
- Preheat oven to 425 degrees F.
- Line a large baking sheet with parchment paper and set it aside. You can also use two medium baking sheets, it is important for the fries to have enough room.
- Drain well the fries, arrange them in one layer onto a clean towel and pat dry with paper towels. Clean the bowl in the meantime and dry it well.
- Add the fries back to the clean bowl and drizzle with the olive oil, toss until evenly coated.
- In a small bowl, whisk together the cornstarch, garlic powder, onion powder, dried parsley, smoked paprika, and black pepper until combined. Sprinkle the mixture on top of the fries, then toss until evenly coated and the cornstarch has soaked into the oil.
- Spread the fries out in an even layer on the prepared baking sheet, making sure that the fries aren’t overlapping.
- Bake for 15 minutes, remove the pan from the oven, and flip each fry with a spatula, making sure they are not overlapping. Bake for another 10-15 more minutes, or until the fries are crispy and have begun to brown a bit.
- Once done, transfer the baking sheet to a cooling rack, sprinkle with your desired amount of sea salt, then let the fries rest for 5 minutes.
- Serve warm.
Nutrition
