Healthy Sweet Potato Fries

LAST UPDATED: Apr 08, 2020 | PUBLISHED: Feb 15, 2019 | By: Julie Blanner

Skip the deep fryer with these Healthy Sweet Potato Fries, ready in less than 30 minutes.  If you love sweet potatoes, these Gourmet Fries will blow you away! 

healthy sweet potato fries in a bowl

In our house, french fries are a favorite among the little kids and big kids alike. We serve them as appetizers for parties and side dishes for all kinds of dinner entrees. (Psst… don’t miss this incredible gourmet burger topping combination for a way to seriously wow your guests!)

In fact, we would be happy to eat gourmet  fries for breakfast, lunch and dinner! There’s something about the crispy edges and delicious dipping options that keep us all coming back for more.

Our Family’s Favorite Healthy Sweet Potato Fries

While I love all types of gourmet fries, I also like to lighten things up whenever we can. That’s why these healthy sweet potato fries are such a feel-good decision for our family. They’re a little sweet, a little salty, and totally delicious!

These are a simple side dish without many steps, making them a perfect weeknight dinner accompaniment. We like to vary between these sweet potato fries and these delicious truffle fries. (My favorite way to use truffle oil – you have to try them!)

healthy sweet potato fries

Are Sweet Potato Fries Healthier Than Regular Fries?

Although potatoes have a bit of a negative reputation for their high starch content, most nutritionists will agree that they aren’t all bad, because they are full of important nutrients. The problem is all the fat added from frying and of course, the additional sodium found in most restaurant versions of french fries.

While sweet potatoes have slightly more calories and carbs than regular potatoes, they are also packed with nutrients like fiber and potassium. There seems to be a lot of debate (more here) about which version of fries is healthier! The one thing we can all be sure of is that baking is always the way to go whenever possible!  Homemade, oven-baked fries aka Healthy Sweet Potato Fries are simply the healthier choice.

Why Are My Sweet Potato Fries Soggy?

No one likes a soggy french fry! While there are so many tips and tricks for crispy baked fries available online, I have discovered a few simple pointers that will truly help you avoid soggy baked fries. No extra steps and mess necessary. You don’t need a deep fryer, I promise!

baked sweet potato fries

No soggy fries here!

  • Slice your sweet potatoes somewhat thin and keep them as uniform as possible. This helps keep the fries crispy on the outside while cooking all the way through in a short amount of time!
  • Bake on the bottom rack of the oven. This allows them to crisp up quickly without burning.
  • Turn just once. This allows the sweet potatoes to brown on both sides evenly.
  • Don’t overcrowd! Spread the fries throughout a large pan, or perhaps even two pans. Don’t allow them to touch – this is what creates that soggy situation. Give them room to breathe as they bake!
  • Break out your oldest sheet pan – you know the one you’re embarrassed to own, but secretly love? If you can, avoid non-stick pans. This will make them nice and crunchy!

How Do You Make The Best Sweet Potato Fries?

This is my favorite kind of recipe because it requires so little planning or preparation. The simpler the better, especially on busy weeknights for our family! While the internet is full of ways to complicate healthy sweet potato fries, I don’t feel those extra steps are necessary. I know many people choose to soak their fries or coat with corn starch and the like, but these work well for our family and they are so much easier!

sweet potato fries on a sheet pan

How to Make Sweet Potato Fries

  1. Prep – Preheat oven and slice sweet potatoes into thin strips. Arrange the cut fries in a single layer on your pan prepared with cooking spray.
  2. Bake – Turn halfway through bake time.
  3. Toss – Remove with turner and toss with a little olive oil.
  4. Garnish – Sprinkle with brown sugar and sea salt.

gourmet fries in a bowl

What Meat Goes Best With Sweet Potatoes?

Personally, our family chooses to combine these healthy sweet potato fries with just about any simple baked or grilled protein. They also work well with sandwiches of all kinds, and of course burgers! We like to add these sweet potato fries as a side dish to a variety of main dishes.

healthy sweet potato fries with sea salt

If you make these gourmet fries, leave a comment and rating to let me know what you think! I always love hearing from you!

healthy sweet potato fries in a cup

More Sweet Potato Recipes

What’s your favorite way to serve sweet potatoes? They aren’t just for Thanksgiving, we enjoy them year round! Here’s a few more ways to enjoy sweet potatoes:

healthy sweet potato fries in a bowl

Healthy Sweet Potato Fries (Gourmet Fries)

Julie Blanner
Skip the deep fryer with these Healthy Sweet Potato Fries, ready in less than 30 minutes.  If you love sweet potatoes, these Gourmet Fries will blow you away! 
0 from 0 votes
Prep Time 20 mins
Cook Time 22 mins
Total Time 32 mins
Course Side Dish
Cuisine American
Servings 4
Calories 551 kcal

Ingredients
  

  • 3 sweet potatoes large
  • 2 teaspoons olive oil
  • 3 tablespoons brown sugar loosely packed
  • course sea salt

Instructions
 

  • Preheat oven to 475 degrees.
  • Slice sweet potatoes into thin strips.
  • Bake 22 minutes or until crispy.
  • Remove with turner and toss with olive oil. Sprinkle with brown sugar and sea salt.

Notes

Tips

  • Slice your sweet potatoes somewhat thin and keep them as uniform as possible. This helps keep the fries crispy on the outside while cooking all the way through in a short amount of time!
  • Bake on the bottom rack of the oven. This allows them to crisp up quickly without burning.
  • Turn just once. This allows the sweet potatoes to brown on both sides evenly.
  • Don’t overcrowd! Spread the fries throughout a large pan, or perhaps even two pans. Don’t allow them to touch – this is what creates that soggy situation. Give them room to breathe as they bake!
  • Break out your oldest sheet pan – you know the one you’re embarrassed to own, but secretly love? If you can, avoid non-stick pans. This will make them nice and crunchy!

Nutrition

Calories:551kcalCarbohydrates:113gProtein:6gFat:9gSaturated Fat:1gSodium:224mgPotassium:1362mgFiber:11gSugar:51gVitamin A:55330IUVitamin C:9.3mgCalcium:147mgIron:2.6mg
Keywords sweet potato fries
Did you Make This Recipe?Mention @JulieBlanner
Disclosure