Healthy Sweet Potato Fries

These Healthy Sweet Potato Fries are perfect for your clean eating diet!  These crispy fries can be oven baked or cooked in the Air Fryer. They make a fabulous kid-friendly side dish.  These Healthy Baked Sweet Potato Fries are Vegan and Gluten Free!

I have mentioned before that I don’t have much of a sweet tooth.

That isn’t to say I never enjoy desserts.   I do.

It is just that when it comes to cravings, mine are always salty.

I love chips more than I should.  Pretzels rock. 

And fries…oh how I love fries.

“Regular” French Fries…Sweet Potato Fries.  I don’t discriminate. 

They are all salty, dippy yumminess in my book.  Plus, you can dip them and I do love my sauces.

You know what is even better? 

Making fries completely guilt-free.

These Healthy Sweet Potato Fries are just that!

These crave-worthy fries can be oven baked or made in your Air Fryer with very little oil.

However you decide to make them, you will have a delicious side that you can feel good about serving the family.

Bonus:  Kids absolutely love them so you get a night off from debating over vegetable consumption.

I like to spiralize the potatoes because the thin cut helps them get crisper.  (Because of the lower starch content, sweet potato fries don’t get as crispy as traditional fries.) . But, I’ve made these hand cut many times and they are great that way too.

Really, the cut of the fries is up to the tools you have on hand and your own personal preference.  (One of my sons actually prefers them cut thick.)

Just make sure you pay attention to the fries towards the end of the cooking time, because the amount of time they need too cook will vary depending on the cut, your oven or air fryer, and even the variety of sweet potato that you are working with!

Frequently Asked Questions for Healthy Sweet Potato Fries:

• Why Do You Sweet Potato Fries Look Like Regular Fries? Shouldn’t they Be Orange?

First things first. Because I know someone is going to ask.

Truth be told, I wish that they were. But, as luck would have it there are over fifteen different kinds of sweet potatoes and the ones my grocery store had the week I made this had a white interior.  Although they lack the orange color – and the beta-carotene – of “traditional” sweet potatoes, they still taste very much like sweet potatoes. You can learn more about some of the different varieties of sweet potatoes here.

• Are Sweet Potato Fries Good For You?

Yes! Baked or Air Fried Sweet potatoes can be considered a superfood. They are high in antioxidants, vitamins A, C, B-vitamins, and potassium. A good source of dietary fiber, sweet potatoes are low on the glycemic scale.

• Are Yams and Sweet Potatoes the same thing?

No, they are not. However, in some parts of the United States, the terms are used interchangeably. Sweet Potatoes (Ipomoea batatas) and Yams are not botanically related. Yams have a starchy flesh that is not as sweet as Sweet Potatoes. They also typically have bumpy dark brown skin.

• How Do I Store Sweet Potatoes?

Store sweet potatoes in a cool dry place with good air flow. For best quality, they should be eaten within two weeks of purchase. Do not wash until ready to use. To preserve nutrients, I recommend scrubbing the sweet potatoes and eating the skin.

Tools for Making Healthy Baked Sweet Potato Fries

• Spiralizer or KitchenAid Stand Mixer Spiralizer Attachment (this is what I use)
• Alternatively, a sharp knife for cutting fries.
• Baking Sheet or Air Fryer (I use this Air Fryer.)
• Small Bowl
• Oil Mister

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Healthy Sweet Potato Fries

Prep Time

15 mins

Cook Time

20 mins

Total Time

35 mins

 

These Healthy Sweet Potato Fries are proof that you don't need tons of oil to make great sweet potato fries! These Healthy Baked Sweet Potato Fries may also be cooked in the Air Fryer.

Course: Side Dish

Cuisine: American, Gluten Free, Healthy

Keyword: healthy sweet potato fries, oven baked sweet potato fries

Servings: 4

Calories: 103 kcal

Author: Wendy Polisi

Ingredients

• 2 large sweet potatoes spiraled or cut into 1-inch wedges
• 2 tablespoons cornstarch organic, or potato starch
• 1 teaspoon sea salt
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon fresh ground pepper
• 1 tablespoon avocado oil or higher heat oil of choice, in a sprayer

US Customary - Metric

Instructions

1. Cut or spiralize sweet potatoes. If cutting ahead, soak in a bowl of cool water until ready to cook.
2. Preheat oven to 420 degrees. Alternatively, heat an Air Fryer to 400 degrees.
3. Drain sweet potatoes, and pat to get completely dry.
4. In a small bowl, combine cornstarch, seas salt, smoked paprika and ground pepper.
5. Toss sweet potatoes with cornstarch mixture.
6. Spray well with oil.

For Oven Baked Sweet Potato Fries:

1. Arrange potatoes in a single layer on a parchment-lined baking sheet. Bake until golden brown.
2. Baking time will vary according to how the sweet potato fries are cut. Wedges will take approximately 22 minutes, while spiralized fries will take about 15 minutes.
3. (Cooking time will vary depending on the variety of sweet potato and thickness of cut.)

For Air Fryer Sweet Potato Fries:

1. Arrange sweet potatoes in a single layer in your air fryer. (Depending on the Air Fryer that you have you may need to cook in batches.).
2. Cook for 22 minutes for wedges and 15 minutes for spiralized sweet potato fries.
3. Cooking time will vary depending on the variety of sweet potato and thickness of cut.)

Recipe Notes

Variations for Healthy Sweet Potato Fries

• For Cinnamon Sugar Sweet Potato Fries, omit the paprika and pepper. When fries are done cooking, toss with 2 tablespoons brown sugar, a teaspoon of cinnamon and 1/4 teaspoon allspice while the fries are still warm.
• Top with 2 tablespoons fresh chopped rosemary or dill.
• Top with 3 tablespoons crumbled blue cheese. Seasoning Variations: Toss with curry powder or Old Bay Seasoning.

Nutrition Facts

Healthy Sweet Potato Fries

Amount Per Serving

Calories 103 Calories from Fat 27

% Daily Value*

Total Fat 3g 5%

Sodium 617mg 26%

Potassium 219mg 6%

Total Carbohydrates 17g 6%

Dietary Fiber 2g 8%

Sugars 2g

Protein 1g 2%

Vitamin A 186.9%

Vitamin C 1.9%

Calcium 1.9%

Iron 2.5%

* Percent Daily Values are based on a 2000 calorie diet.

If You Like Healthy Sweet Potato Fries You May Also Like:

• Healthy Chicken Nuggets
• Air Fryer Chicken Breast Recipe
• Sweet Potato Salad Recipe