Sweet Potato Fries {Easy & Crispy} – WellPlated.com

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Sweet Potato Fries {Easy & Crispy} – WellPlated.com

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January 5, 2023

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.

Other Methods

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.

Crispy sweet potato fries on a baking sheet

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.

The Ingredients

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.

Dietary Note

If you’d like to make the sweet potato fries vegan, you can omit the egg white and use an additional tablespoon of oil instead. Just note they may not achieve quite the same level of crispy goodness.

Seasonings. I used a combination of curry powder, salt, pepper, garlic powder, and cayenne pepper. It was the ideal mix of heat and sweet.

Seasoning Swaps

You can use your favorite fry seasonings, or check out some of my other ideas in the “Seasoning Suggestions” section below.

The Directions

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.

curry sweet potato fries being coated in spices and egg white

Add the spices to the fries, and toss in a large bowl. Place the fries on the parchment-lined sheet pan.

Cut sweet potato fries seasoned on a baking sheet

Bake sweet potato fries for 20 minutes at 400 degrees F. Flip the fries.

Oven baked sweet potato fries on a baking sheet

Bake for another 10 to 15 minutes, until lightly browned and crispy.

TIP!

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!

Baked Sweet potato fries served with ketchup

How to Cut Sweet Potatoes for Fries

The Best Sweet Potatoes to Use. When selecting your sweet potatoes, look for ones that are long and skinny. This shape will lend itself better to fries, and they’re usually easier to cut.
To Peel or Not to Peel. While you can peel your sweet potatoes before making the fries, I prefer to leave the skin on. It’s packed with Vitamin-A and fiber (read more about the health benefits here). If you leave the skin on, make sure you scrub the outsides of the potatoes well.
Cut Thin, Uniform Slices. Try to cut your sweet potatoes into fries that are roughly the same size, so they roast in the same amount of time. I recommend a width between 1/4- and 1/2-inch and a length of about 3 inches. Use a high-quality, sharp chef’s knife to make cutting as smooth and simple as possible.
To Cut Your Fries. Start by slicing off the ends of the potato. Then, cut off a small piece (about 1/4 to 1/2 inch thick and 3 inches long) from one of the sides, creating a flat surface. Turn the sweet potato onto that flat spot, and continue cutting off similarly-sized pieces from the other sides. Slice each of those pieces into long, thin strips. Repeat until you’ve cut the entire potato.

Seasoning Suggestions

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:

Storage Tips

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.

What to Serve with Sweet Potato Fries

These fries are a treat all on their own, but here are some of my favorite dishes to pair with them:

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.

Did you make this recipe?

Let me know what you thought!

Leave a rating below in the comments and let me know how you liked the recipe.

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

Are Sweet Potato Fries Actually Healthy?

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.

Why Do You Soak Sweet Potatoes in Water?

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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