Crispy Sweet Potato Fries

By Rena |

This easy to make Crispy Sweet Potato Fries recipe is perfect as a side dish, appetizer, or even snack! They are made with only 5 ingredients, crunchy on the outside and soft and sweet on the inside.

wedges on a plate

This Sweet Potato Fries recipe is healthier than the traditional ones by baking instead of frying them. This tastes just as good if not better! Soft center, crispy edges, and baked not fried, these easy fries are guaranteed to be gobbled up quickly.

If you’re looking for other delicious sweet potato recipes, why not also try my Sweet Potato Cheeseburger Sliders or my Chickpea Masala Stuffed Sweet Potatoes!

why you’ll love these crispy sweet potato fries

  • Perfectly seasoned. A pinch of salt and some garlic powder anoints these golden fries – topped with a sprinkle of rosemary – simply delicious!
  • Crispy fries. These come out nice and crispy  – a satisfying crunch in every bite.
  • Healthier fries. Made with nutrient-rich sweet potatoes and they’re baked not fried, making them a healthier alternative to regular fries.
  • Easy. A quick slice, a quick season then bake and you have yourself an awesome snack or side. Only 5 ingredients!

ingredients you’ll need

  • Sweet Potatoes
  • Olive Oil
  • Dried Rosemary
  • Salt
  • Garlic Powder

how to make these crispy sweet potato fries

  • Cut your fries  – Slice your sweet potatoes into thin/medium-sized fries.
  • Season – Toss the fries in a bowl with the olive oil to evenly coat. Place the coated fries on the baking sheet in an even layer and then sprinkle with rosemary and salt.
  • Bake – Bake for 15-20 minutes, flip and cook for an additional 15-20 minutes. Add more seasonings to taste if needed before serving.

oven baked sweet potato fries

recipe notes and tips

  • Slice evenly cut fries, so they all cook at the same rate, no burning and no underdone fries here!
  • Don’t overcrowd the fries. Make sure they are spread evenly on a single layer so they all cook evenly.
  • Line the baking tray with parchment paper to prevent sticking.
  • If you want these sweet potato fries extra crispy you can coat them with about 2 teaspoons. But they come out just as good without!
  • For further crispiness swap olive oil for ghee.
  • If you have time, soak your uncooked sweet potato fries in cold water for 30 mins up to overnight. This removes excess starch and makes them even more crispy.
  • If you can wait – allow to cool for 5 mins, this will make them crispier!
  • For a spicy kick, add some chili flakes after baking.

faq’s

Baked Sweet Potato Fries Healthy for you?

Absolutely. Compared to fried sweet potato fries, the baked version is much healthier than fried.  Next time you feel like ordering sweet potato fries at restaurants, think twice because they are deep-fried and high in fat and not healthy for you. Try making your own at home and bake them with a bit of olive oil instead. Like everything else out there everything is in moderation.

Are Sweet Potatoes OK for Diabetics?

It is very safe for diabetics to have sweet potatoes. Sweet potatoes have a lower glycemic index that doesn’t cause a spike in insulin as regular potatoes do. Keep in mind, sweet potatoes do contain carbohydrates and will cause insulin levels to go up but in moderation, it should be perfectly safe.

customizing these crispy sweet potato fries

These fries are great on their own but you can totally customize!

  • Cheese – When out of the oven, sprinkle some Parmesan or shredded cheddar.
  • Spice it up – Cayenne pepper or red chili flakes will give a satisfying kick of heat.
  • Seasonings – From Italian to Cajun, there’s a whole host of seasonings to play with!

what to serve with these fries

Have them as a snack or pair them up with a main, here are some ideas:

baked sweet potatoes

Can you eat Sweet Potatoes raw?

I use to be one of those that think that you can’t eat sweet potatoes raw. Do you want to eat your sweet potato fries raw? Go right ahead! The truth is you actually can eat sweet potatoes raw. On the other hand, regular potatoes CANNOT be eaten raw because they have a harmful enzyme called Solanine in their raw state ( which causes gastrointestinal issues, induces coma and may cause death). But a sweet potato doesn’t have this enzyme its raw state. So it is safe to eat sweet potatoes raw if you like it that way.

top down shot of finished recipe

Other recipes you might like

Also, if you try a recipe and you like it, leave us some feedback in the comment section below, and don’t forget to rate it! We would love it if you shared it with friends and family.

Finally, please use our hashtag #healthyfitnessmeals on INSTAGRAM for a chance to be featured! FOLLOW Healthy Fitness Meals on FACEBOOK | INSTAGRAM | PINTEREST | TWITTER for all of our latest blog posts and recipes.

baked sweet potatoes

Baked Sweet Potato Fries

A delicious healthy sweet potato fries baked to perfection and topped with rosemary garnish
4.8 from 5 votes
Print Pin Rate
Course: Appetizer, Side Dish, Snack
Cuisine: American
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 4 servings
Calories: 128kcal
Author: Rena

Ingredients

  • 2 Medium Sweet Potatoes (~2 lbs) washed and cut into fries
  • 1 Tbsp Olive Oil
  • 1/4 Tsp Dried Rosemary
  • 1/8 Tsp Salt
  • 1/8 Tsp Garlic Powder or a quick sprinkle

Instructions

  • Preheat oven to 400 F and prepare a baking sheet with parchment paper.
  • Toss the fries in a bowl with the olive oil to evenly coat. Place the coated fries on the baking sheet in an even layer and then sprinkle with rosemary and salt. 
  • Bake for 15-20 minutes, flip and cook for an additional 15-20 minutes. Add more seasonings to taste if needed before serving.

Notes

  • Slice evenly cut fries, so they all cook at the same rate, no burning and no underdone fries here!
  • Don’t overcrowd the fries. Make sure they are spread evenly on a single layer so they all cook evenly. 
  • Line the baking tray with parchment paper to prevent sticking. 
  • If you want these sweet potato fries extra crispy you can coat them with about 2 teaspoons. But they come out just as good without!
  • For further crispiness swap olive oil for ghee.
  • If you have time, soak your uncooked sweet potato fries in cold water for 30 mins up to overnight. This removes excess starch and makes them even more crispy.
  • If you can wait - allow to cool for 5 mins, this will make them crispier!
  • For a spicy kick, add some chili flakes after baking. 

Nutrition

Calories: 128kcal | Carbohydrates: 22g | Protein: 1g | Fat: 3g | Sodium: 134mg | Potassium: 380mg | Fiber: 3g | Sugar: 4g | Vitamin A: 16030IU | Vitamin C: 2.7mg | Calcium: 34mg | Iron: 0.7mg
Tried this Recipe? Tag me Today!Mention @HealthyFitnessMeals or tag #HealthyFitnessMeals!

Reader Interactions

Comments

  1. Hina Amlani says

    5 stars
    Hi Rena,

    I’m always on the lookout for healthy recipes and I have just come across your website.

    I make these sweet potato fries almost the same way but with a squeeze of lime juice and peri salt. Try it they are great.

    Thank you.

  2. KathyD says

    5 stars
    Great flavor on these sweet potato fries! I baked mine a bit longer to try to get them crispier. I also tried the cornstarch tip but didn’t notice a huge difference. The highlight of this recipe is the seasoning combination. Yum! Thank you!

Leave A Reply

Recipe Rating




top view of 4 stuffed chicken breast in a gray skillet

free email bonus

5 Secrets to
Eating Healthier in 2021 

Tips, ideas & recipes to help you look & feel your best