These healthy baked sweet potato fries are an easy to prepare side dish or appetizer. By adding a seasoning blend with chipotle powder, garlic, and onion, these spicy sweet potato fries are full of flavor!
This recipe was originally published on November 5, 2012.
Fall is in full swing in most of the country! Now is the perfect time to enjoy and celebrate the fall harvest – starting with sweet potatoes!
At only 100 calories per serving, sweet potatoes are one of the highest sources of beta carotene and are a good source of vitamin C, fiber and potassium. Sweet potatoes are perfect for any plate but especially for people with diabetes and anyone. (I originally wrote this post for National Diabetes Month though.)
Sweet potatoes are lower on the glycemic index compared to white potatoes and deliver chart-topping vitamin A for eye health. The fiber helps with blood glucose control and weight management and the potassium helps control blood pressure. With all of these benefits and more, sweet potatoes can proudly flaunt the title: superfood.
How to choose the best sweet potatoes
Choose small sweet potatoes which tend to have the sweetest, richest flavor. Roast sweet potatoes instead of boiling them for the best flavor and nutrient retention. Roasting also enhances the natural sweetness so they are perfect for this recipe.
How to make crispy baked sweet potato fries
The key to making crispy baked sweet potato fries is two-fold, well maybe a bit more..
Slice the fries evenly. Fries that are about the same size and length will cook more evenly. This way you don’t end up with burnt pieces mixed soft or uncooked fries.
Dry the raw potatoes. When roasting or baking, you generally want to make sure there’s no extra water between the food and the pan. The oil will also help with achieving a nice color.
Don’t crowd the pan. If you add too many fries to the pan, the food will steam and not get crispy.
Use a hot oven. In this case, I preheated the oven to 425 F. Starting the fries in a hot oven will help the sweet potatoes to naturally caramelize.
What to eat with baked sweet potato fries?
These sweet potato fries go especially well with a black bean or veggie burger. If you’re not into veggie burgers try a turkey burger with these easy fries on the side. You can also eat them as-is with a tasty dip or drizzle of sweet peanut sauce.
Looking for more sweet potato recipes? Here are a couple of my faves:
Healthy Baked Sweet Potato Fries
- 1 pound sweet potatoes scrubbed (peeling is optional)
- 1 tablespoon olive oil
- 2 teaspoons chipotle chili powder
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- Coarse salt to taste
- Preheat the oven to 400°F. Line a baking sheet with foil or parchment paper.
- Slice the potatoes lengthwise into fries. Place the potatoes into a large mixing bowl and toss with the olive oil, chipotle chili powder, onion powder and garlic powder. Make sure all fries are evenly coated.
- Spread the fries onto the pan in a single layer. Don’t crowd the pan.
- Roast at 400°F for 15-20 minutes or until slightly browned, turning once. Sprinkle with salt to taste.