I don’t know who needs to hear this, but whenever life presents you with the option, ALWAYS upgrade to the Sweet Potato Fries. Thanks to one little trick, these healthy oven-baked sweet potato fries can be a nightly upgrade to your menu.
When they are crunchy outside and tender inside, sweet potato fries are near the top of my all-time favorite comfort foods (along with Roasted Sweet Potatoes).
I especially adore these baked sweet potato fries because they’re healthy, easy, and can be paired with just about any main dish.
Like these Homemade Fries, they are:
- Magically crispy on the outside and perfectly seasoned.
- Every bit as good as restaurant-style sweet potato fries.
- Less messy, easier, and better-for-you than deep fried sweet potato fries.
I don’t know about you, but by the time I’ve finished cutting sweet potatoes into sticks, I don’t have much additional energy left to finish preparing them.
I want to pop them into the oven at 400 degrees F and call it a day.
That’s this recipe: easy-peasy!
5 Star Review
“We made this recipe for the second time tonight! The egg white trick really does help to crisp them up.”
— Angie —
Secrets to Crispy Sweet Potato Fries
To ensure your sweet potato fries are crispy and not soggy, follow these tips.
- Egg White. Beaten egg white transforms in the oven and makes for amazingly crispy sweet potato fries! I learned this trick from Run Fast, Eat Slow.
- Cut the Fries Thinly and Uniformly. More details are below in “How to Cut Sweet Potato Fries.” You want the fries to be thin. It takes some patience, but the thin slices will help them crisp and taste like true fries, versus Sweet Potato Wedges. Wedges are delish, but not what we are going for here.
- Don’t Skimp on the Oil. While it’s tempting to cut out the oil to save a few calories, you need it for the sweet potatoes to roast properly without burning.
- Roast at 400 degrees F. After testing a few different oven temperatures, I found 400 degrees F to be the sweet spot for making fries that crisped nicely without burning.
While coating sweet potato fries with cornstarch or panko breadcrumbs are two popular methods for crispy fries, I don’t think they’re the best.
- Cornstarch. This is the most common method I’ve seen for making crispy fries. I’m just not into it. Cornstarch is messy. The fries never seem to coat evenly. It works (kind of) but not well enough to be worth the effort.
- Panko. I prefer it for vegetables that are naturally soft and have a high water content like Zucchini Fries. It’s not necessary for starchy vegetables like potatoes and sweet potatoes, which have the potential to crisp on their own.
How to Make Sweet Potato Fries from Scratch
Good sweet potato fries (even Grilled Sweet Potato Fries) should be lightly crunchy and give way to a tender roasted interior.
If you’re looking for a baked sweet potato fries recipe that’s better for you than a restaurant but doesn’t skimp on flavor, look no further.
- Sweet Potato. A bright orange dream machine! Rather than the somewhat blank canvas that white potatoes create, sweet potatoes are slightly sweet and richly flavored all on their own. Plus, they’re packed with vitamins, minerals, and antioxidants. (Love sweet potatoes? Don’t miss my crispy Sweet Potato Hash Browns.)
- Egg Whites + Olive Oil. Our easy, secret duo of ingredients that works together to make the BEST crispy sweet potato fries every time.
- Seasonings. I used a combination of curry powder, salt, pepper, garlic powder, and cayenne pepper. It was the ideal mix of heat and sweet.
- Whisk the egg whites until foamy.
- Cut the sweet potatoes into fries. Then, add them to the egg whites with the oil.
- Stir the spices together.
- Add the spices to the fries, and toss in a large bowl. Place the fries on the parchment-lined sheet pan.
- Bake sweet potato fries for 20 minutes at 400 degrees F. Flip the fries.
- Bake for another 10 to 15 minutes, until lightly browned and crispy.
Every oven is different. Keep an eye on your fries for the final few minutes of cooking. Pull them sooner if they start getting too dark, or extend the cooking time if they’re not quite crispy yet.
- Finish with added spices or toppings and ENJOY!
You can use this method for oven-roasted sweet potato fries with any of your favorite spice combos. Here are a few to try:
- Curry. My go-to and the version you’ll see in this sweet potato fries recipe. Curry’s warmth is delicious paired with the natural sweetness of sweet potatoes.
- Chipotle. Swap in 1/2 teaspoon of ground chipotle chile powder for the curry powder and cayenne pepper called for in this recipe. Smoky and so addictive.
- Spicy. Turn things up a notch by increasing the amount of cayenne pepper to 1/4 teaspoon. A little paprika is a nice touch too.
- Italian. Omit the curry powder and cayenne pepper, and use 1 teaspoon of Italian seasoning instead. Top the finished fries with a little freshly grated Parmesan (like these Parsnip Fries) for a delicious final touch.
- Classic. Simple salt and black pepper make an excellent, always satisfying everyday option. A dash of onion powder is a nice traditional seasoning choice too.
Sweet Potato Sauces
Because what you dip with sweet potato fries is half of the fun! Here are some ideas:
- To Store. Refrigerate leftover fries in an airtight storage container for up to 4 days.
- To Reheat. Rewarm fries on a baking sheet in the oven at 350 degrees F until hot.
- To Freeze. Lay the fries in a single layer on a baking sheet, and freeze until solid. Transfer the fries to an airtight freezer-safe storage container, and freeze for up to 3 months. Reheat from frozen.
Recommended Tools to Make this Recipe
The Best Chef’s Knife
This high-quality chef’s knife will make a world of difference in your meal prep.
When these healthy sweet potato fries are on the menu, you won’t want to share with a friend. Once you taste just how fantastic they are, you’ll be glad to have your own serving!
If you love sweet potatoes, be sure to check out the stellar recipes for Stuffed Sweet Potatoes (5-Ways!) from The Well Plated Cookbook.
Frequently Asked Questions
Homemade baked sweet potato french fries are healthy, even with the oil added for roasting. Unlike the sweet potato fries in a restaurant (which are deep fried in oil, often more than once), these fries have a moderate amount of fat, and that fat is heart-healthy olive oil.
While there’s no soaking required in this recipe, you will see other sweet potato fry recipes that have you soak the cut fries in cold water before cooking. This step helps remove the starch from the sweet potatoes, so they crisp nicely in the oven. While effective, it adds prep time to the recipe that isn’t necessary if you use my egg white trick.
- 1 egg white use 1 additional tablespoon oil if you prefer the fries vegan
- 2 pounds 2 large or 3 medium sweet potatoes scrubbed and dried, peels on
- 2 tablespoons extra-virgin olive oil
- 3/4 teaspoon kosher salt plus additional to taste
- 1/4 teaspoon ground black pepper
- 1 tablespoon curry powder* optional, for flavor
- 1/4 teaspoon garlic powder optional, but highly recommended
- 1/8 to 1/4 teaspoon cayenne pepper optional, for heat
- Chopped fresh chives or parsley optional, for garnish
Position racks in the upper and lower thirds of your oven. Preheat oven to 400 degrees F. Line 2 baking sheets with parchment paper.
Place the egg white in the bottom of a large mixing bowl. Briskly whisk until it is foamy.
Cut potatoes into fry-shaped sticks that are about ¼- to ½-inch wide and 3-inches long. Make the pieces as uniform as possible so that the fries bake evenly. Place the fries in the bowl with the egg white as you go.
Drizzle the fries with the oil.
In a small bowl, stir together the curry powder, salt, black pepper, garlic powder, and cayenne.
Sprinkle the spices over the fries. Toss to coat the fries evenly. Try to get them to be as evenly moistened and seasoned as possible.
Spread the fries onto the baking sheets, dividing them evenly between each. Make sure the fries are not crowded, or they will steam and not crisp up.
Bake the sweet potato fries for 20 minutes.
Remove the pans from the oven, then flip the fries over (I recommend using a large spatula—scoop the fries in big sections, then use a fast turn of your wrist).
Rearrange the fries back into a single layer to make sure they are not overlapping. If any look like they are browning too quickly, keep these towards the center or front of the baking sheet (the back of the oven tends to be the hottest).
Return the pans to the oven, switching their positions on the upper and lower racks.
Continue baking until the fries are crisp and brown on the outside and tender on the inside. The ends may look very dark on some of the fries, and you’ll see lighter brown spots in a few places. This will take about 10 to 15 additional minutes, depending on your oven and what size you cut the fries.
Remove from the oven. Sprinkle with a pinch of additional salt. Serve immediately.
- Adapted from Run Fast Eat Slow.
- TO STORE: Refrigerate leftover fries in an airtight storage container for up to 4 days.
- TO REHEAT: Rewarm fries on a baking sheet in the oven at 350 degrees F until hot.
- TO FREEZE: Lay the fries in a single layer on a baking sheet, and freeze until solid. Transfer the fries to an airtight freezer-safe storage container, and freeze for up to 3 months. Reheat from frozen.
- *SEASONING NOTE: Don’t miss more seasoning ideas for sweet potato fries in the main body of the post (above the recipe card).
Serving: 1(of 4)Calories: 267kcalCarbohydrates: 47gProtein: 5gFat: 7gSaturated Fat: 1gPotassium: 800mgFiber: 7gSugar: 10gVitamin A: 32216IUVitamin C: 5mgCalcium: 75mgIron: 2mg
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