Introduction
There is nothing quite as satisfying as a perfectly crispy, savory fry, and when that fry happens to be made from a sweet potato, it’s even better. Baked Sweet Potato Fries offer a healthier, oven-roasted alternative to their deep-fried counterparts, preserving the natural sweetness and vibrant color of the root vegetable while achieving a wonderfully crunchy exterior. Originating in the Americas, the sweet potato is a nutritional powerhouse, and when prepared correctly, these fries can easily become a favorite side dish, pairing perfectly with burgers, grilled chicken, or enjoyed simply on their own.
Ingredients
- 2 large Sweet Potatoes (approx. 700g total)
- 2 Tablespoons Olive Oil (30 ml)
- 1 Tablespoon Cornstarch (or arrowroot powder) (15g)
- 1 teaspoon Smoked Paprika (5g)
- ½ teaspoon Garlic Powder
- ½ teaspoon Sea Salt
- ¼ teaspoon Black Pepper
Step-by-step Preparation
- Prep and Soak the Potatoes: Preheat your oven to 400°F (200°C). Peel the sweet potatoes and cut them into uniform sticks, approximately ¼-inch (6mm) thick. Uniformity is key for even cooking. Place the cut fries in a large bowl and cover them completely with cold water. Let them soak for at least 30 minutes. Tip: Soaking removes excess starch, which is the crucial secret to achieving a crispy texture.
- Dry Thoroughly: Drain the water and rinse the fries. This step is critical: spread the fries out on a clean kitchen towel or paper towels and pat them completely dry. Any moisture left on the surface will create steam and result in soggy fries.
- Season and Coat: Place the dry fries back into the bowl. Drizzle with olive oil and toss to coat. Next, sprinkle the cornstarch, smoked paprika, garlic powder, salt, and pepper over the fries. Toss vigorously until every fry is evenly coated with the starchy seasoning mixture.
- Arrange and Bake: Line two large baking sheets with parchment paper for easy cleanup. Arrange the fries on the sheets in a single layer, ensuring they do not touch or overlap. Crowding the pan traps steam, preventing crispiness.
- Cook and Flip: Bake for 10 minutes, then remove the trays and flip each fry individually. Return them to the oven and bake for an additional 10 to 15 minutes, or until the edges are nicely browned and crispy. Total cooking time is approximately 20–25 minutes. Tip: If using only one sheet, bake in two batches to ensure maximum crispness.
Nutritional Information
Sweet potato fries are an excellent source of dietary fiber and are packed with Vitamin A (beta-carotene), which supports immune function and eye health. Compared to traditional white potato fries, they have a lower glycemic index. One generous serving (approx. 175g cooked fries) contains roughly 210 calories, 4g protein, 8g fat, and 30g carbohydrates, including about 5g of fiber.
Storage
Baked sweet potato fries are best enjoyed immediately after baking. If you have leftovers, allow them to cool completely before transferring them to an airtight container. They can be stored in the refrigerator for up to 3 days. To reheat, avoid the microwave, which will turn them mushy. Instead, spread them on a baking sheet and reheat in a 350°F (175°C) oven or air fryer for 5–8 minutes until crisp again.
Conclusion
These Baked Sweet Potato Fries deliver on flavor, texture, and nutrition. Their natural sweetness makes them incredibly versatile. Try serving them with a dipping sauce like homemade honey mustard, spicy chipotle mayo, or a creamy avocado ranch. For a fun variation, swap the paprika for a pinch of cayenne pepper and chili powder for a spicy kick, or dust them with cinnamon sugar after baking for a dessert-style treat.