Oven-Baked Hand-Cut Sweet Potato Fries

We are kicking off summer with a healthy “french fry” recipe!  The first time I had a sweet potato fry was somewhere around 2003.  My uncle had just started serving them at our family restaurant.  They were crispy with a great crunch on the outside, soft on the inside, and sweet and salty.  I think, besides Thanksgiving candied yams, this was the greatest quantity of sweet potatoes I’d ever eaten in one sitting.  Since then, I’ve eaten many a sweet potato with joy!  However, oven-baked really beats deep fried on the health meter most days.

The idea for an oven-baked sweet potato fry came from the “non-diet” book series “Cook This, Not That.”  We tried their recipe, and haven’t looked back.  This recipe is a modification of theirs.  Since then, we’ve had many an oven baked sweet potato fry with our own “spicy” seasonings.  That pun was intended, just for my husband.  See what else I did there?

These fries are the perfect compliment to a juicy and savory cheeseburger!  I prefer blue cheese and mushrooms personally.  What type of burger will you have with your sweet potato fries?

Until next time SPFers, stay happy, healthy, and get some sunshine; will ya?!


See complete recipe below directions.

1.  Preheat the oven to 425.
2.  Peel the potatoes.

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3.  Cut potatoes into uniform french fry shapes (you want them to be uniform so they cook evenly).

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4.  Place french fries in a bowl.  Coat the sweet potatoes with the two tablespoons of oil and coat to cover.

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5.  Add the spices and toss to coat.  *Fight the desire to add salt.  It will withdraw extra moisture and make the fries soggy.

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6.  Lay out the fries in an even layer on a well greased baking sheet.

Sweet Potato Fries
7.  Place in the oven for 30 minutes.
8.  After 30 minutes, gently turn fries and return to the oven and continue cooking until crispy, about 15 minutes.

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223 cal, 7.4g fat, 37g carbs, 3.7g protein, 70mg sodium  (based on “Calorie Count” by about.com)

5 thoughts on “Oven-Baked Hand-Cut Sweet Potato Fries”

  • I LOVE LOVE LOVE oven-baked sweet potato fries!!!!!!!! Sometimes I add paprika and a dash of cinnamon just to give it some interesting flavor. It’s so easy and yet people think fries can’t be healthy. Thanks for sharing!

    • I LOVE them too! I want to order some smoked paprika from Penzeys, and I bet that would be GREAT on them. I love cinnamon and nutmeg too! (I love geeking out about healthy food too, haha!) 🙂

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