Oven-Baked Sweet Potato Fries can be tricky. I learned this when my friend Amberly challenged me to develop a baked fry recipe for the sweet potatoes her family grows in Central California. After a WHOLE BUNCH of trial and error, I can share these sweet potato fry-baking tips with you.
Pro tip: sweetpotatoes is actually one word, but since the grocery stores misspell it, everyone else does too. Ridiculous, right?
about Sweet Potatoes:
There are several varieties of sweet potatoes, but really two types: orange or white flesh. Orange sweet potatoes are dense, velvety on the inside and sweeter. White sweet potatoes are starchier and more like "standard" potatoes. In either case, sweet potatoes are lower on the glycemic index and higher in vitamin density than other potatoes. That's why they are included in the Paleo diet and other low-carb diets. This recipe works with either type. (Also, sweet potatoes and yams are NOT the same thing. But that's a post for another day.)
Cutting strips for your baked sweet potato fries:
Let's talk about cutting the fries. I cut mine about ¼ inch by ½ inch wide. You can leave the peel on or remove it - I usually peel the potatoes because some of the skins can get a little tough. I find it's easiest to make one cut through the center of the sweet potato lengthwise, so I have flat surface. Then I make ¼ wide slices from each half, and then cut those into fry strips. If I have some pieces left that are too small for fries, I throw those in a bag in the freezer for my next pot of soup or stew.
You can cut extra fries and pop them in the freezer for your next batch too. If you're using frozen fries, make sure they are fully thawed to room temperature, then use paper towels to dry them before coating. Frozen fries lose some moisture when they thaw, so they can cook a little faster. Check them about 5 minutes earlier than fresh fries.
Tips for success with Oven-Baked Sweet Potato Fries:
- Potato starch provides the best results and is considered a "clean" ingredient, and is also grain-free. Cornstarch will also work, so I've listed it as an option. Tapioca starch produces a gummy exterior on the baked fries.
- Fries won't cook properly with silicone or similar pan liners. Parchment will work, but best results were from baking directly on a greased sheet pan.
- Crowding the pan with too many fries or allowing fries to overlap will produce soggy results. You're better off doing two pans.
- A hotter oven will produce scorched fries. Lower temps will not crisp or pass the "stand up" test.
- Fries really do need to cool 3-5 minutes (minimum) on the sheet pan.
- Frozen potatoes should be fully thawed to room temperature and patted dry. Potatoes that have been frozen may cook faster because of moisture loss.
If you love sweet potatoes, check out my Honey BBQ Baked Sweet Potato Chips and this recipe for Sweet Potatoes with Gingersnap Cranberry Crumble. The gingersnap cranberry recipe is one we developed for Food Network, when we made the World's Largest Sweet Potato Casserole. Yes, that happened.
Baked Sweet Potato Fries
Ingredients
- 1 lb fresh-cut Sweet Potato Fries
- 3 tablespoon potato starch or cornstarch
- ½ teaspoon fine sea salt
- ½ teaspoon paprika
- 2-3 tablespoon extra virgin olive oil
Instructions
- Preheat oven to 400°F.
- Spray a sheet pan liberally with non-stick pan spray. Set aside.
- Combine the potato starch, sea salt and paprika in a shallow dish (a 9x9 baking pan works well). Set another shallow dish next to the one containing the starch mixture.
- Toss the fries in the starch mixture to fully coat (this may work best in 2-3 batches) and place them in the clean dish. Drizzle the oil over the fries and toss to fully coat.
- Arrange the fries in a single layer on the sheet pan. Bake for 20 minutes. Use a flat spatula to flip the fries, and bake for 10-15 minutes more, until fries are crispy with a golden exterior.
- Remove from the oven and allow to cool on the pan for 3-5 minutes. Season with additional sea salt if desired, and serve.
Notes
Nutrition
Recipe photo courtesy of Mininger Foods, my favorite sweetpotato farmer! The rest of the photos are by Meg van der Kruik, who is also now obsessed with these fries.
Make This: Sweet Potato Salad with Chili-Lime Dressing
This Sweet Potato Salad with Chili-Lime Dressing can be served cold or room temperature. If you haven't tried sweet potatoes in potato salad, this is definitely the time to start.
Honey BBQ Baked Sweetpotato Chips
This easy and delicious recipe for homemade Honey BBQ Sweetpotato Chips is gluten-free and Paleo-friendly. Baked chips are way easier than you think!
Frequently Asked Questions about Baked Sweet Potato Fries:
There are a few reasons the fries aren't crispy: the need to bake longer, the oven is too cold, or they weren't coated properly with potato starch.
Baked sweet potato fries are certainly healthier than fried one, since they use very little oil. Sweet potatoes are considered healthier than standard white potatoes, since they have a lower carb count, and are loaded with vitamins and minerals, including beta-carotene, Vitamin A, magnesium and potassium.
Coat fresh cut fries in potato starch and bake them in a hot oven in a single layer.
Yes. This recipe for baked sweet potato fries is Paleo friendly, since it uses sweet potato, potato starch, salt and olive oil.
No, it is not necessary to soak sweet potato fries before baking. The starch on the surface of the fries will bind with the potato starch coating, making tasty, crispy fries.
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