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BAKED SWEET POTATO FRIES
05

BAKED SWEET POTATO FRIES

NUTRITION
HEALTHY RECIPES
Feb 06, 2025

BAKED SWEET POTATO FRIES

These Baked Sweet Potato Fries are a delicious, nutritious alternative to traditional fries lightly seasoned with paprika, garlic powder, salt and black pepper. They are roasted until crispy on the outside and tender on the inside. Unlike deep-fried fries, this version uses just a teaspoon of olive oil, making them lower in fat while still packing incredible flavour. Sweet potatoes are loaded with fibre, vitamins and antioxidants, making these fries a guilt-free indulgence. They pair beautifully with burgers, grilled meats or a simple dip, whether you serve them as a side dish or snack. Their natural sweetness and crispy texture make them a favourite for both kids and adults. This recipe is perfect for a quick, healthy meal or a weeknight side. These fries are easy to make and enjoy at any time. This dish is served hot and fresh straight from the oven for the best taste and texture.

RECIPE CATEGORY

Snack, Side

SERVING SIZE

1 serving

CUISINE

American

PREPARATION/TECHNIQUES

Bake, Roast

OCCASION/HOLIDAY

Family Dinner, Picnic, Super Bowl, BBQ, Thanksgiving, Summer

SPECIAL CONSIDERATION/DIETARY CONCERNS

Low Fat, High Fibre, Gluten-Free, Vegan, Quick & Easy, Kid-Friendly

DISH TYPE

Side, Snack

INGREDIENTS

  • 1 medium sweet potato, cut into fries
  • 1 tsp olive oil
  • ½ tsp paprika
  • ¼ tsp garlic powder
  • ¼ tsp salt
  • ¼ tsp black pepper

FULL NUTRITIONAL INFORMATION

  • Calories: 160 kcal
  • Carbohydrates: 30g
  • Protein: 2g
  • Fats: 4g
  • Saturated Fat: 0.5g
  • Cholesterol: 0mg
  • Sodium: 200mg
  • Fibre: 4g
  • Sugar: 6g

PREPARATION

  • Preheat the Oven: Set the oven to 220°C (425°F) and line a baking tray with parchment paper.
  • Prepare the Sweet Potatoes: Peel and cut the sweet potato into thin, even fries to ensure uniform cooking.
  • Season the Fries: In a large bowl, toss the sweet potato fries with olive oil, paprika, garlic powder, salt and black pepper until evenly coated.
  • Arrange on Baking Tray: Spread the fries in a single layer on the lined baking tray, ensuring they are not overcrowded.
  • Bake the Fries: Roast in the oven for 20-25 minutes, flipping halfway through, until golden brown and crisp.
  • Serve and Enjoy: Remove from the oven and let cool for a few minutes before serving.

PREP TIME

10 minutes

COOKING TIME

25 minutes

TIPS

  • Cut Evenly: Cutting the fries into uniform thickness ensures even cooking and prevents some from burning while others remain undercooked.
  • Don’t Overcrowd the Tray: Arrange fries in a single layer with space between them to allow proper crisping.
  • Soak for Extra Crispiness: Soaking cut sweet potatoes in cold water for 30 minutes before baking removes excess starch, making them crispier.
  • Use High Heat: Baking at 220°C (425°F) creates a crispy exterior while keeping the inside soft.
  • Flip for Even Cooking: Turn the fries halfway through baking to ensure that they crisp up on all sides.

VARIATIONS

  • Spicy Sweet Potato Fries: Add ¼ tsp cayenne pepper or red pepper flakes for extra heat.
  • Herb-Infused Fries: Sprinkle dried rosemary or thyme over the fries before baking for an aromatic twist.
  • Cheesy Fries: Top with grated Parmesan cheese during the last 5 minutes of baking for a savoury flavour boost.
  • Balsamic-Glazed Fries: Drizzle balsamic reduction over the fries after baking for a tangy, sweet contrast.
  • Sweet and Salty: Sprinkle with cinnamon and sea salt for a flavorful mix of sweet and savoury.

PREPPING AND STORAGE

  • Refrigeration: Store leftover fries in an airtight container in the fridge for up to 3 days. Reheat in the oven at 200°C (400°F) for 5-10 minutes.
  • Freezing: Freeze uncooked sweet potato fries in a single layer on a baking tray. Once frozen, transfer to a freezer bag and store for up to 3 months. Bake directly from frozen, adding 5-10 minutes to the cooking time.
  • Meal Prep Friendly: Cut and season sweet potatoes ahead of time. Store them in a sealed bag in the fridge and bake when ready.

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