Baked Sweet Potato Fries | Small Town Woman (2024)

by Beth Pierce 36 Comments

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Easy Baked Sweet Potato Fries are french fried cut pieces of sweet potato coated with a perfect blend of smokey spices and cooked to crispy perfection The end result is mild yet flavorful.

Baked Sweet Potato Fries | Small Town Woman (1)

Do you like sweet potatoes? So much delicious flavor packed in one potato. Have you ever had a sweet potato topped with salsa? They are simply amazing! I love sweet potatoes and they are so versatile. These Easy Baked Sweet Potato Fries are delicious and they make the perfect accompaniment for almost any dish.

They are french-fried cut pieces of sweet potato coated with a perfect blend of smokey spiced heat. I know what you are thinking! You can’t take the heat. The end result is mild but flavorful. The combination works like a fine-tuned instrument. Okay, you say but you are still so sensitive to spice then cut the cayenne pepper down to a pinch. For those of you that absolutely love the heat, you may want to kick it up a notch.

Baked Sweet Potato Fries | Small Town Woman (2)

How do you make Sweet Potato Fries?

These amazingly tasty Easy Baked Sweet Potato Fries require a little advance preparation. First cut the potatoes in fry shape a little more than a 1/3 inch thick. In order for your sweet potato fries to turn out crispy soak the cut potatoes in COLD water for at least 45 minutes. This soaking pulls out the excess starch and helps make your fries crispy. After draining the water pat dry with paper towels.

In a large Ziploc bag add the canola oil and shake to coat. In a small bowl mix together cornstarch, cumin, black pepper, garlic powder, paprika, and cayenne pepper. Sprinkle the seasoning in the Ziploc bag with the potatoes and shake to coat. Place the seasoned sweet potatoes on cookie sheets coated with nonstick spray. Leave enough space for heat between them for the heat to circulate. Bake for fifteen minutes. Turn and bake for another ten minutes.

Baked Sweet Potato Fries | Small Town Woman (3)

Helpful tips for making Sweet Potato Fries

  • Always preheat your oven
  • Cut your fries in as uniform size and shape as possible. This helps to ensure even cooking.
  • After soaking in water dry the sweet potatoes well with paper towels.
  • Coat the baking sheet well with nonstick cooking spray. Do not use olive oil spray for this recipe.
  • Follow the two-step procedure of shaking the fries with the oil first and then adding the seasonings to the mix
  • Do not crowd the baking sheets. Lay the fries in a single layer with space between them.
  • Flip about halfway through the cooking process and rotate the cookie sheets from top to bottom and back to front.
  • Once browned and cooked through remove from the oven and let sit on the sheets for a few minutes.
  • Save the salt for right before serving. Sea salt is by far the best.
Baked Sweet Potato Fries | Small Town Woman (4)

TheseEasy Baked Sweet Potato Fries are so delectable with so much more flavor than your average white spud fry. Put the ingredients on your shopping list and make yourself and your loved ones a real treat!

More potato recipes to try!

  • Garlic Mashed Potatoes
  • Roasted Red Potatoes
  • Loaded Potatoes
  • Potato Foil Packets
  • Baked Potato Skins
  • Oven Baked Potatoes

Baked Sweet Potato Fries | Small Town Woman (11)

Easy Baked Sweet Potato Fries

Easy Baked Sweet Potato Fries are french fried cut pieces of sweet potato coated with a perfect blend of smokey spices. The end result is mild but flavorful.

5 from 18 votes

Print Pin Rate

Course: side

Cuisine: American

Prep Time: 15 minutes minutes

Cook Time: 25 minutes minutes

Servings: 4 servings

Calories: 237kcal

Author: Small Town Woman

Ingredients

  • 2 large sweet potatoes peeled and cut into about 1/3 wide inch fries
  • 1/4 cup canola oil
  • 1 1/2 tablespoons cornstarch
  • 1 teaspoon cumin
  • 1/2 teaspoon fresh ground black pepper
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/8 teaspoon ground cayenne pepper
  • Salt to taste after baked

Instructions

  • Soak the cut sweet potatoes in cold water for 45 minutes. Drain well and dry with paper towels.

  • Preheat the oven to 425 degrees.

  • In a large Ziploc bag add canola oil and sweet potatoes. Shake to coat.

  • In small bowl mix cornstarch, cumin, black pepper, garlic powder, paprika and cayenne pepper.

  • Sprinkle seasoning in a Ziploc bag with potatoes and shake to coat.

  • Place potatoes on cookie sheets coated with nonstick spray; leaving space for heat between the fries. Bake for 15 minutes. Turn and bake for another 10 minutes.

  • Season with salt and pepper to taste.

Notes

  • Always preheat your oven
  • Cut your fries in as uniform size and shape as possible. This helps to ensure even cooking.
  • After soaking in water dry the sweet potatoes well with paper towels.
  • Coat the baking sheet well with nonstick cooking spray. Do not use olive oil spray for this recipe.
  • Follow the two-step procedure of shaking the fries with the oil first and then adding the seasonings to the mix
  • Do not crowd the baking sheets. Lay the fries in a single layer with space between them.
  • Flip about halfway through the cooking process and rotate the cookie sheets from top to bottom and back to front.
  • Once browned and cooked through remove from the oven and let sit on the sheets for a few minutes.
  • Save the salt for right before serving. Sea salt is by far the best.

Nutrition

Calories: 237kcal | Carbohydrates: 26g | Protein: 2g | Fat: 14g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 9g | Trans Fat: 0.1g | Sodium: 64mg | Potassium: 402mg | Fiber: 4g | Sugar: 5g | Vitamin A: 16127IU | Vitamin C: 3mg | Calcium: 40mg | Iron: 1mg

Did You Make This Recipe?Mention @smalltownwomanfoodnut or tag #smalltownwomanfoodnut!

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This post was originally published on November 8, 2017, and was republished on March 4, 2019, with new content.

https://www.smalltownwoman.com/wp-content/uploads/2019/05/Beth-1.pdf

More Recipes and Cooking

  • Dirty Rice
  • Pumpkin Chili
  • Pumpkin Cupcakes
  • Crock Pot Chicken Tortilla Soup

Nutrition Disclaimer: All nutritional information shared on this site is an approximation. I am not a certified nutritionist and any nutritional information shared on this site should be used as a general guideline.

Reader Interactions

Comments

  1. bhavana

    Baked Sweet Potato Fries | Small Town Woman (16)
    They look awesome! Thanks for sharing it

    Reply

    • Beth Pierce

      My pleasure!

      Reply

  2. Sommer

    Baked Sweet Potato Fries | Small Town Woman (18)
    I prefer these over any other side. Too good!

    Reply

  3. Ashley F

    Baked Sweet Potato Fries | Small Town Woman (19)
    These are perfect! Love the seasoning on these!

    Reply

    • Beth Pierce

      Thanks Ashley!

      Reply

  4. Krissy

    Baked Sweet Potato Fries | Small Town Woman (20)
    Love your recipe for sweet potato fries. They turn out perfect every time!

    Reply

  5. Lexee

    Baked Sweet Potato Fries | Small Town Woman (21)
    Oh my delish! Whole fam loved!

    Reply

  6. Becca Talbot

    l love sweet potato fries – they’re so versatile and can go with anything 🙂 great recipe x

    Reply

  7. Anosa

    Baked Sweet Potato Fries | Small Town Woman (22)
    I love sweet potato fries, always order them when I am out. Definitely need to try making my own and this recipe sounds delicious.

    Reply

    • Beth Pierce

      Thanks so much Anosa! They are delicious. I hope you try them!

      Reply

  8. Kara

    Sweet potato fries are my favourite – especially with baconaise sauce!!

    Reply

  9. Emily

    Baked Sweet Potato Fries | Small Town Woman (23)
    Baked fries are my favorite side dish! Still indulgent but without all the oil and extra calories. Yummy!

    Reply

  10. Karly

    Yum! This would be a big hit at my house!

    Reply

  11. Tracy

    I am going to try this recipe this coming weekend for sure! I have been looking for baked fries recipe but sweet potatoes sound good, too!

    Reply

    • Beth Pierce

      Thanks Tracy! They are delicious and a little healthier than white potatoes!

      Reply

  12. Alexandra Cook

    I must try this recipe. It so delicious and look so easy to make and I am sure my husband and my kids will give me a warmer hug because of this.

    Reply

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Baked Sweet Potato Fries | Small Town Woman (2024)

FAQs

Are sweet potato fries ok for diabetics? ›

Like white potatoes, sweet potatoes are high in carbohydrates. Even so, people with diabetes can eat them in moderation.

Are sweet potato fries actually healthy? ›

Sweet potatoes are rich in antioxidants, vitamins, fibre, and minerals, making them an excellent addition to your dinner. However, due to their high-calorie content, it's important to make sure that sweet potato fries are eaten in moderation as part of a healthy, balanced diet.

Are sweet potato fries bad for cholesterol? ›

Sweet potato fries have fewer total lipid fats than French fries and contain virtually no saturated fats. If you need to closely monitor your cholesterol levels, sweet potato fries can be a healthier choice than French fries. These fries are also an excellent source of vitamin A.

How many calories are in restaurant sweet potato fries? ›

The same 3-ounce serving of frozen sweet potato fries contains 140 calories, 5 grams of fat and typically less sodium than the regular fries. Sweet potato fries at a restaurant also land in the 400-calorie neighborhood, and the fat content also averages 20 grams; sodium can add up quickly.

Will sweet potatoes spike blood sugar? ›

Although sweet potatoes may be high in carbohydrates, they may not cause blood sugar to skyrocket. Their glycemic index—how quickly they make blood sugar rise—can change depending on how you prepare them.

What are the 5 worst foods for blood sugar? ›

7 of the worst foods for people with diabetes
  • Sugar-sweetened beverages. Soda and other sweet drinks are a concentrated source of sugar without any significant nutritional benefits, according to Harris-Pincus. ...
  • Packaged baked goods and pastries. ...
  • Fried foods. ...
  • Alcohol. ...
  • Energy drinks. ...
  • Acai bowls. ...
  • Candy.
Jul 5, 2024

Are sweet potato fries anti-inflammatory? ›

The beta-carotene in sweet potatoes has been shown to fight inflammation, and eating them regularly can help ease joint pain and other symptoms of inflammatory conditions like arthritis.

Are sweet potato fries one of your 5 a day? ›

Sweet potatoes, parsnips, swedes and turnips do count towards your 5 A Day because they're usually eaten in addition to the starchy food part of the meal. Potatoes play an important role in your diet, even if they don't count towards your 5 A Day. It's best to eat them without any added salt or fat.

Are tater tots or sweet potato fries healthier? ›

The biggest difference is that sweet potatoes have more vitamins A and C. Sweet potatoes have a lower glycemic load and glycemic index than regular potatoes (meaning, your blood sugar won't rise as high when you eat a sweet potato compared to a white potato).

What happens if you eat too many sweet potato fries? ›

Sweet potatoes contain beta-carotene, and their excessive consumption can lead to hypervitaminosis A (vitamin A toxicity), in which excess vitamin A accumulates in the liver. Although it is not considered harmful, the color of the skin and nails may turn orange. Additionally, sweet potatoes are rich in carbohydrates.

What are the side effects of eating sweet potatoes? ›

Heart issue. Being a good source of potassium, sweet potatoes can help you manage your blood sugar level, reducing the risk of heart problems. But when consumed in excess may not be a good idea. Excess potassium intake may lead to hyperkalemia or potassium toxicity and can be a reason for heart attack.

Is it okay to eat a sweet potato every day? ›

Sweet potatoes are full of antioxidants, vitamins and fiber to support your eye, digestive and heart health. They're generally safe to eat daily, especially if you eat them with calcium to prevent calcium oxalate kidney stones. There are so many fun and tasty ways to eat sweet potatoes.

What sauce does A&W use for sweet potato fries? ›

Sweet potato fries, served with spicy chipotle mayo.

Are sweet potato fries better for you than regular fries? ›

Sweet potato is also higher in potassium, which can help restore electrolyte imbalance and prevent muscle cramping and soreness," explains Willingham. In addition, sweet potato, depending on how it's prepared, can also have a lower glycemic index than white potato.

Are sweet potato fries full of carbs? ›

In a low-carb diet, one sweet potato has half of the calories from carbohydrates that you may be allowed. But that's still less than the carb content of a white potato: 35 grams, on average. That's also less than those sweet potato fries. The way they're prepared raises their carb content to about 34 grams.

Can diabetics eat French fries once in a while? ›

Deep-fried food such as French fries and fried chicken are not healthy choices. The food absorbs fat during the frying process, which isn't good for your cholesterol, heart health or weight while trying to manage diabetes. Try baking or broiling your food instead, recommends Cotey.

Are sweet potato fries high in carbs? ›

In a low-carb diet, one sweet potato has half of the calories from carbohydrates that you may be allowed. But that's still less than the carb content of a white potato: 35 grams, on average. That's also less than those sweet potato fries. The way they're prepared raises their carb content to about 34 grams.

What is a good alternative to French fries for diabetics? ›

Potatoes are a vegetable that are actually pretty high in carbs, with a particularly high glycemic index, and for those out there with blood sugar concerns, that should be an item of note. Potato alternatives include cauliflower, rutabaga, and turnips, all of which are significantly lower in carbohydrates.

Can a Type 2 diabetic eat fried potatoes? ›

Processing the potato in this way increases its GI and the potential impact that it may have on a person's blood sugar levels. It is also best to avoid fried potatoes, as frying them increases their calorie and fat content.

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