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Savory Sweet Potato Fries Recipe

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Wellness Mama » Blog » Recipes » Savory Sweet Potato Fries Recipe

Sometimes I struggle with side dishes. I feel like I’ve already put enough effort into planning the main dish, so sometimes the vegetable sides become a minimal-effort afterthought. Fortunately, Real Plans has helped with the planning part a lot.

These quick and easy sweet potato fries are on Real Plans. I love that they are so fast and easy to make but also packed with flavor and nutrients. This recipe is definitely a keeper. I’ve updated it to include an air fryer cooking option.

Cooking Options for Homemade Sweet Potato Fries

My kids like these as much as regular french fries. My sweet potato lovers like them even more. And they always love to help with the cooking. When the littler ones are lending a hand, I let them use the crinkle cutter to cut the potatoes into either chips or fries. I usually just use a knife to cut them into planks and then sticks to make the traditional french fry shape.

After the potatoes are cut, toss them with oil and whatever seasonings you like. The spices I choose depend on my mood, but most frequently I use salt, a little pepper, and garlic powder.

To cook the sweet potato fries, you have a couple of options. I started out just roasting them in the oven, which is very tasty and works great. To do that, just toss them on a baking sheet and stick them in the oven until they’re tender in the middle and crispy on the edges. Sometimes I broil them for a few minutes at the end of the cooking time to get the tops crispy without having to flip them.

More recently, air fryers became a thing, and I started making my sweet potato fries in the air fryer. I’ve got a nice big multi-function air fryer, which can accommodate larger amounts of food. I love that the air fryer makes these fries crispier and a little drier than the oven-cooked version.

Note: If you choose to use an air fryer, reduce the amount of oil you use to 2 tablespoons.

Serving Sweet Potato Fries

Sweet potato fries are just asking to be dipped. They’re delicious on their own but even better dunked in something yummy. And I’ve noticed that my kids always enjoy their veggies more when they can dip them. Here are some tasty ideas for dipping these fries:

Really, the list is endless. So many things make a tasty sweet potato fry dip.

Need More Sweet Potato Inspiration?

If you’re not in the mood for fries or just have more potatoes than you know what to do with, you might enjoy one of these sweet potato favorites:

Healthy Sweet Potato Fries Recipe

Savory sweet potato fries baked with coconut oil, salt, garlic, basil, and other spices.
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Calories 244kcal
Author Katie Wells

Servings

6

Ingredients

Instructions

  • Peel the sweet potatoes.
  • Slice the sweet potatoes into planks and then into sticks of the desired size.
  • In a large bowl, mix the oil and spices together.
  • Toss the sweet potatoes with the spices in the bowl.

Oven Cooking Instructions

  • Preheat the oven to 400°F.
  • Place the seasoned sweet potatoes on a large baking sheet.
  • Bake for 25-30 minutes or more until slightly browned and tender.

Air Fryer Cooking Instructions

  • Preheat the air fryer to 400°F.
  • Place the seasoned sweet potatoes in the air fryer basket, leaving room between the fries for air to circulate.
  • Cook for 15-20 minutes or until the fries are crispy on the outside and tender in the middle.

Nutrition

Nutrition Facts
Healthy Sweet Potato Fries Recipe
Amount Per Serving
Calories 244 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Sodium 879mg38%
Potassium 643mg18%
Carbohydrates 38g13%
Fiber 6g25%
Sugar 8g9%
Protein 3g6%
Vitamin A 26720IU534%
Vitamin C 5mg6%
Calcium 58mg6%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Notes

Play with the spices to suit your tastes – Cajun, lemon pepper, cinnamon, and spice?
Add a dipping sauce for serving.

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

how to make sweet potato fries
Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

20 responses to “Savory Sweet Potato Fries Recipe”

  1. Steph Avatar

    5 stars
    Make these all time, family favorite. We coat them with coconut oil and Wellness mama’s taco seasoning mix, so good!

  2. MARIE LOUISE Avatar
    MARIE LOUISE

    5 stars
    I THINK IS A WONDERFUL AND DELISH IDEA,AND IT’S SO VERY HEALTHY,WE DO NOT HAVE TO EAT ALL THE GREASE FROM FRY IT THEM.
    I ALSO WANT TO SHARE,CUT YOUR S.POTATOES AND THEN CUT ONE MED SIZE TURNIP (THE ROOT THAT IS WHITE AND PURPLELISH) THE SAME WAY U CUT THE S.P. AND YOUR OIL AND SPICES AND BAKED THEM AT 400*,THEY ARE DELISH AND HEALTHY

  3. kaylen l Avatar

    I make these a lot during the winter. They are super easy and delicious! They crisp up well and we throw on fresh parmasen cheese at the end! I also make my own siratcha mayo sauce and when paired with the sweet potato fries, its the perfect combo! My family always comes back for more 🙂

  4. Stephanie Avatar
    Stephanie

    Sweet Potato Fries Cajun Dip:

    Mayonnaise
    Ketchup
    Garlic
    Salt
    Chilli powder
    Paprika
    Dry basil
    Dry oregano
    Chilli flakes and/or hot sauce for more spice

    Yum 🙂

  5. Karyn Avatar

    I love these sweet potatoe fries! I don’t add the oil though- instead I just spritz them with Olive Oil Pam, sea salt and cracked pepper and they’re great!

  6. Corinne Thatcher Avatar
    Corinne Thatcher

    Sounds wonderful! I have one questions, though: isn’t the smoke point for olive oil 320 degrees Fahrenheit? I always wonder about roasted veggie recipes that call for using olive oil at 400 degree temperatures. Is the cook time not long enough to damage the oil and create harmful free radicals?

  7. Samantha Wolf Avatar
    Samantha Wolf

    I love these, but I also wanted to share another kind of fries with you and other readers. Instead of sweet potatoes, use parsnip. Baked at 350 for 10 min, with olive or coconut oil, and rosemary and garlic, or other spices to taste. I love the rosemary and garlic with a touch of turmeric. Delish!

  8. Linda Baker Avatar
    Linda Baker

    it’s my understanding that olive oil should not reach temperatures this high. I did it with expeller pressed coconut oil(lard or tallow would be great, too)and it was wonderful. Can always drizzle olive oil on most foods AFTER cooking. 🙂

  9. Aime Avatar

    Cinnamon, salt and a little bit of chili power is DELICIOUS on sweet potatoe fries!!

  10. Colleen Avatar

    I’ve tried making these several times, but can’t seem to get them crispy without burning them. Any ideas?

      1. Chan Avatar

        Trying putting the rack on the top 2/3rds of your oven. Also, more oil = more crispy. My batches continue to improve, they’re still not anywhere near as crispy as i want em!

        1. Tonja Avatar

          I use avocado oil seems to work better for me than olive oil for crispier fries. Also add garlic , chili pepper, cumin for chili rubbed fries

      2. Becca Avatar

        Hi! I want to make these for my 15 month old and I want to freeze them, would I freeze before or after I bake them ?

    1. Denise Avatar

      If you soak them in ice water before baking, then will get nice and crispy.

      1. Jamie B Avatar
        Jamie B

        Soak the raw sweet potatoes? Before you season them? For how long? Do you let them retain the water or pat dry? I’ll try anything, husband loves the flavor but I can’t eat them limp like this 🙁

  11. Anne Avatar

    These look awesome. I love good sweet potato fries, but struggle with getting the method right. I’m trying these this week and have included them on my Menu Plan Monday post!

  12. Kelsey Avatar

    mmm… These sound delicious – and just in time as I was planning on making some for my husband’s birthday this week and didn’t yet have a recipe! Thanks so much!

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