Healthy and Delicious Oven-Baked Sweet Potato Fries

These oven-baked healthy, nutrient-filled sweet potato fries make a satisfying alternative to traditional french fries. They’re crispy and delicious, but lower in fat because they’re baked in the oven instead of fried. 

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Sweet potatoes are naturally sweet, and a little bit of salt draws out their flavor. Each serving has more than 200% of the daily value of vitamin A, and they have potassium, fiber and vitamin C. Antioxidants and other nutrients help fight inflammation and support health.

Variations and Serving Suggestions

• You can swap the sweet potatoes for yams, red potatoes, or purple potatoes.
• For a lower starch alternative, swap out potatoes for carrots, parsnips, or turnips.
• Pair these fries with a turkey burger and steamed broccoli for a healthy, balanced meal.
• Have them with low-fat string cheese or cottage cheese for an easy snack or light meal.

Healthy, Delicious Oven-Baked Sweet Potato Fries

Makes 4 servings (10-12 fries per serving)

Ingredients

• 2 medium-sized sweet potatoes, peeled and cut into fry shapes
• 2 tablespoon of olive oil
• 1 teaspoon paprika
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon ground cumin
• ½ teaspoon salt (or to taste)
• ¼ teaspoon black pepper

Directions

1. Preheat the oven to 425°F (220°C). For ease and convenience, line a baking sheet with parchment paper.
2. Cut the sweet potatoes into thin, same-sized strips about 1/4-inch thick, to ensure even cooking
3. In a large bowl, toss the sweet potato fries with olive oil, paprika, garlic powder, onion powder, cumin, salt, and black pepper until evenly coated.
4. Spread the fries out in a single layer, making sure they are not overlapping (this helps them crisp up and cook evenly).
5. Bake for 25–30 minutes, flipping halfway through. Bake until the fries are golden/slightly crispy.
6. Can also be served with a healthy dipping sauce such as homemade, low-sugar ketchup, avocado lime dip, or spicy Sriracha yogurt dip.

Nutrition information per serving: 180 calories; 7 grams of fat; 0.5 gram saturated fat; 0 mg cholesterol; 290 mg sodium; 27 grams of carbohydrates; 4 grams dietary fiber; 5 grams of sugar; 2 grams protein

Reviewed by Natalie Stein, MS, MPH, CDCES

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