Since moving into university I’ve developed a (somewhat unhealthy) addiction to sweet potatoes. Last week, I couldn’t find any in my local Sainsbury’s and I almost had a mental breakdown – NO SWEET POTATOES FOR A WHOLE WEEK?! How did I survive?
I enjoy sweet potatoes in every way, shape and form, but one of my favourite ways has got to be as crispy fries. And today I’m sharing my tips for making your own baked sweet potato fries at home!
Sweet potato vs potato:
Why eat sweet potatoes over regular potatoes? Here are 3 reasons why:
1. They are higher in fiber.
100 grams of sweet potato contains 1.5 times the fiber of 100 grams of regular potato. Fiber is important for aiding digestion and helps to lower cholesterol. Most of the fiber is concentrated in the skin – that’s why I like to keep the skin on my baked sweet potato fries!
2. They contain beta-carotene
Sweet potatoes contain a pigment called beta-carotene which gives them their gorgeous orange hue. This pigment is converted to Vitamin A in the body, which aids vision and the immune system.
3. They are tastier!
Am I biased? Yes. But if you’ve never tried sweet potatoes before, you are seriously missing out. And trust me, everything tastes ahhmazing shaped like little sticks and baked until crispy!
what ingredients will i need to make sweet potato fries?
To make these baked sweet potato fries, you will need:
- Sweet potatoes – the star of the show! I like to use orange-flesh sweet potatoes, but you can also use the white-flesh variety (Japanese sweet potatoes) if you wish.
- Oil – I like to use sunflower as it is flavour neutral. You could use any of the following oils: olive oil, avocado oil, rapeseed oil, vegetable oil, or coconut oil (provided that the coconut oil is liquid – if your coconut oil is too firm, you can melt it in the microwave for a few seconds)
- Seasonings – you can use any seasonings of your choosing on these fries. I’ve suggested a few ideas below!
3 ways to season baked sweet potato fries:
- Simply plain – just add 1/4 tsp salt and 1/4 tsp pepper
- Tex-mex – use 1/4 tsp salt, 1/4 tsp pepper, 1/4 tsp chilli powder, 1/8 tsp cumin, 1/8 tsp coriander, and 1/4 tsp garlic powder
- Garlic and herb – use 1/4 tsp salt, 1/4 tsp pepper, 1/2 tsp garlic powder, and 1/4 tsp dried mixed herbs (you could also add 1 tbsp of breadcrumbs here to make the fries extra crispy!)
tips for making this recipe perfectly:
- Don’t slice the fries too thin. I know it’s tempting to make skinny fries, but with sweet potatoes, it’s best to keep the fries on the thicker side to give them more structure.
- Use two baking trays if necessary to ensure the fries are in an even layer. This makes sure every surface of each fry is exposed to the heat so it can get crispy!
- Use your hands to massage the oil and spices into the fries, so each one is perfectly flavoursome.
what to serve with sweet potato fries:
If you’re like me, you’d happily eat a huge portion of sweet potato fries and call it dinner. In fact, ideal Friday night situation = me, sweet potato fries, sweatpants, and Netflix. But if you have guests over, or are just feeling particularly hungry (mood) then why not serve your sweet potato fries alongside some black bean burgers?
more sweet potato recipes to try:
- Sweet potato pancakes
- Baked stuffed sweet potatoes with black beans and avocado
- Vegan naan pizza with sweet potato and pesto
- One pot vegan chili with sweet potato
I hope you try this recipe! If you do, I’d love for you to tag me on Instagram @shivanilf so I can see how it goes. You can also keep updated with me on Facebook and Pinterest – I hope to see you there!
Baked Sweet Potato Fries 3 Ways
- 4 Sweet Potatoes
- 1 tbsp Oil of choice
- 1/4 tsp Salt
- 1/4 tsp Pepper
For Tex-Mex fries:
- 1/4 tsp Chilli Powder
- 1/4 tsp Garlic Powder
- 1/8 tsp Ground Cumin
- 1/8 tsp Ground Coriander
- 1/4 tsp Chilli Flakes
For Garlic and Herb fries
- 1/2 tsp Garlic Powder
- 1/4 tsp Dried herbs
- 1 tbsp Breadcrumbs optional
- Preheat the oven to 180°C/350°F.
- Wash the sweet potatoes and dry with a paper towel. Slice off the ends and cut into fries – you want them to be about 1/2 inch thick.
- Spread the fries in an even layer onto a baking tray. If your baking tray is small, divide the fries between 2 trays to ensure even cooking.
- Drizzle the oil atop the fries and sprinkle on the salt and pepper. You can stop here, or add one of the seasoning mix suggestions offered above. (If your fries are spread across 2 trays, it may be easier to prepare the seasoning mix in a small bowl and then divide this between the 2 trays)
- Use your hands to toss the fries to evenly coat in the oil and seasonings.
- Bake the sweet potato fries for 30 minutes, tossing them halfway through. If you like your fries a little crispier, you can bake for 5-10 minutes more, but be careful not to burn them!
- Serve hot with ketchup, sour cream, pesto, mayo, or your favourite condiments!
- Best served immediately, though leftovers will keep in the fridge for 1 day in an airtight container.
- You can reheat them in the oven or microwave, but they will not be as crispy as when they are fresh from the oven!
- I used 4 large sweet potatoes which provides 4 servings as a side. This recipe can easily be doubled or halved to suit your needs.
NUTRITIONServing size: 1/4 of the sweet potato fries Calories: 190 kcal | Fat: 3.6g | Saturated Fat: 0.5g | Cholesterol: 0mg | Sodium: 158mg | Carbohydrates: 37.5g | Fiber: 5.3g | Sugar: 0.7g | Protein: 2g