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Home » Side Dishes & Sauces » Sweet Potato Fries

14 February 2016

Sweet Potato Fries

How to make healthy oven baked sweet potato fries. Crispy around the edges, soft in the middle and loved by all the family.

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Pinterest graphic showing a full size image of the cooked sweet potato fries in a metal pot with the recipe name written over along with the website name at the bottom.

We’ve had a bit of a breakthrough in my house over the years and that’s switching from regular potatoes to sweet potato fries. Although we do still have regular ones too.

I watched a program on Channel 4 about whether the nutritional claims about certain “superfoods” stacked up.

The case for sweet potatoes was so compelling (malnutrition levels in a village in Africa were reduced significantly simply by the introduction of a sweet potato that could grow in their soil) that I knew it was something I wanted to be eating more of at home.

Cooked sweet potatoes fries on an oven tray.

On my next trip to the shops I stocked up on sweet potatoes and got to work making some fries. I excitedly served them up to the boys only to be told “I only like yellow chips, not these orange ones”.

I tried again – no luck, left it a bit… tried again – no luck. The ridiculous thing was that they’d happily eat sweet potato in other things such as my chicken and sweet potato curry.

A little while later, I decided to try again. I left it long enough that they couldn’t remember the last time (so had no memory of the fact they said they didn’t like them) and…

THEY LOVED THEM! 🙂

Two servings of the cooked fries stacked on their end in small metal post with ketchup and mayonnaise dipping bowls.

How to make sweet potato fries crispy

One flaw in the sweet potato is that is doesn’t go lovely and crispy when you bake it so it lacks some of the lovely texture of fries made from regular potatoes.

The solution to this is to pre-soak the potatoes. Apparently this removes some of the starch – the water certainly looks a little cloudy afterwards.

I’ve no idea about the science behind it, but after soaking the fries you definitely end up with a little crunch around the edges and a beautifully soft chip inside. It’s not super crunchy – just enough to add a bit of texture.

Sweet Potato fries served on their end in a small metal pot with a fork and dipping sauces nearby.

What is this recipe free from? Who is it suitable for?

The ingredients I used to make this recipe are all free from the following allergens. However, please check any labels carefully for allergens you need to avoid as brands can vary, and product recipes can change over time.

  • Suitable for Vegetarians and Vegans
  • Gluten-Free
  • Egg-Free
  • Dairy-Free
  • Tree Nut-Free
  • Peanut-Free
  • Sesame-Free
  • Soya-Free
  • Sulphur Dioxide and Sulphite-Free
  • Fish-Free
  • Crustacean-Free
  • Mollusc-Free
  • Celery-Free
  • Mustard-Free
  • Lupin-Free
Cooked fries served in a silver container with the fries all on their end and poking out the top.

Other easy side dishes you might enjoy

Looking for some more side dish inspiration? Head on over to my side dishes and sauces index to find some delicious accompaniments including my roasted new potatoes and my smokey tomato roast potatoes.

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Sweet Potato Fries

How to make healthy oven baked sweet potato fries. Crispy around the edges, soft in the middle and loved by all the family.
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Active Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Servings: 4 portions
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INGREDIENTS

  • 4 medium sweet potatoes - about 700g
  • 2 tbsp oil - I’ve used olive, rapeseed and vegetable and they all work well – my personal favourite is rapeseed
  • Salt

INSTRUCTIONS

  • Peel the sweet potatoes (4 medium) and cut them into chip shapes (about 1cm wide).
  • Put the sweet potato fries into a large bowl and cover in cold water. Cover the bowl with cling film and leave the fries to soak for about half an hour (you can easily leave them for longer, overnight if you want).
  • While the fries are soaking, pre-heat the oven to 220ºC/200ºC fan.
  • Once the fries have soaked, drain them and put them onto some kitchen paper. Pat them with the paper to remove any excess water.
  • Put the fries into a baking tray (make sure they’re in a single layer, not piled on top on one another. Use a 2nd tray if necessary) and drizzle over the oil (2 tbsp). Toss the fries in the oil and ensure they’re all coated.
  • Put the fries into the oven and bake for 10 minutes, use a fish slice to turn the fries and then pop back into the oven for a further 10 minutes.
  • Remove from the oven, sprinkle over some salt (to taste) and serve.

NOTES

Recipe serves 4 but is easily adapted to serve any number.
1 serving provides 1 of your 5-a-day fruit and vegetables.
The nutrition information provided excludes any salt sprinkled onto the fries.
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NUTRITIONAL INFORMATION

Serving: 1portion | Calories: 218kcal | Carbohydrates: 35g | Protein: 2.8g | Fat: 7.5g | Saturated Fat: 0.5g | Sodium: 80mg | Fiber: 5.3g | Sugar: 7.4g

Any nutritional information provided is the estimated nutritional information per serving. Please refer to my guide to Charlotte’s Lively Kitchen nutritional information if you would like to learn more about how this is calculated.


Course: Side Dish, Snack
Cuisine: American
Keyword: Gluten-Free, Vegan
Author: Charlotte Oates

Reader Interactions

Comments

  1. plasterer bristol says

    January 17, 2017 at 4:20 pm

    Great recipe. Ours turned out great. Thanks for sharing. Simon

    Reply
  2. Helen says

    February 17, 2016 at 8:56 am

    Thanks for the soaking tip! That’s my problem too-last time I made them they turned into little dollops. They still tastes yum though!

    Reply
    • Charlotte Oates says

      February 17, 2016 at 9:45 am

      Thanks Helen, I hope it works well for you x

  3. Martin @ The Why Chef says

    February 16, 2016 at 11:13 am

    Ah winner! I go nuts for sweet potato fries, but they’re always floppy and skank. Already changed my meal plan later in the week to incorporate these! 😀 I like a dash of smoked paprika over the top to season.

    Reply
    • Charlotte Oates says

      February 16, 2016 at 11:17 am

      Thanks Martin. They’re not super crispy like regular potatoes but there’s a definite crunch around the edges that makes them 100x better!

  4. rosie says

    February 15, 2016 at 9:41 pm

    It also seems to be important not to cook other things in the oven at the same time, have you found that?

    Reply
    • Charlotte Oates says

      February 16, 2016 at 4:39 pm

      I’ve not noticed that but I’m now racking my brains to try and remember what I’ve cooked at the same time. I often cook just these on their own so I’ll definitely pay attention next time I cook them at the same time as something else.

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