Spiced Sweet Potato Fries Recipe

sweet potato fries

Sweet potatoes are the perfect comfort food. They have lots of health benefits, are super easy to prepare, and absolutely delicious. Even though they are in peak season in november and december , they can be enjoyed throughout the year.

Roasting sweet potatoes

Baking sweet potatoes in the oven requires minimal clean up and is quite simple. It also really brings out their sweetness. While most people roast their sweet potatoes with some oil or fat, I use neither. I find that even adding a tiny bit of oil makes them greasy and less crisp. If you want to use some fat for roasting them, try coconut butter, which is more heat stable than other oils. Of course you can always toss them with some oil after cooking them to improve flavor and mouthfeel.

Adding some flavor

Even though they are perfectly delicious when only sprinkled with some salt, there are many seasonings that you can use to change it up a bit. Adding different seasonings can really add a kick — nutritonally and flavor-wise — and transform the dish. Another option for adding some flavor to these fries is by making a dip for them.

Shopping Tip

Choose sweet potatoes that are firm and do not have any bruises, cracks or soft spots. Also avoid any sweet potatoes that are stored in the refrigerator section, as this negatively affects their taste. So don’t store them in your refrigerator.

Know your oven

Below is the basic recipe for making sweet potato fries. You can make the sticks as thick or thin as you like. Cutting the potato into thin rounds another option. Since everyone’s oven is a little different and the size of the potato pieces vary, make sure to watch them closely the first time. Try to get a feeling for how long they take in your oven. When they get too brown they taste bitter. Opt for a soft interior and a slightly dry looking, lightly colored crust.

Basic Sweet Potato Fries

Makes 1 Serving

Ingredients

  • ~ 130g
  • About one medium sweet potato

Instructions

  1. 1. Preheat oven to 375° Fahrenheit or 400° Fahrenheit if your oven is a non-convection oven.
  2. 2. If the potato is organic, scrub it well with vegetable brush. Otherwise, peel the potato with a vegetable peeler.
  3. 3. Cut the potato into thin sticks or rounds. Try using a mandoline slicer for evenly sized pieces.
  4. 4. Arrange pieces evenly on a baking tray lined with parchment paper. Make sure they are not on top of each other.
  5. 5. Place the tray on the bottom rack and set a timer for 12 min.
  6. 6. Check the bottom side of the fries and turn around if it looks blistered or brown. Set the timer for another 12 min.

Health Facts

Sweet Potatoes are exceptionally rich in beta-carotene. Their unique root storage proteins provide even more antioxidant protection. Their GL is also much lower than that of regular potatoes, making them a good choice for diabetics or people with insulin resistance.

Below is the recipe for a spice mix I came up with recently. It is flavorful and a little spicy thanks to the ginger and chili powder. The slight bitterness and sweetness of the paprika and chili powder complement the potatoes well. And of course, cinnamon tastes good on anything! Cinnamon also helps to keep blood sugar levels more stable, which makes it a real winner!

Spicy Sweet Potato Spice Mix

Ingredients

  • 1 tsp
  • 1 tsp
  • 1 tsp
  • 1 tsp
  • ½ tsp
  • ¾ tsp
  • Hungarian Paprika powder
  • Mild Chili powder
  • Garlic powder
  • Kosher salt
  • Ginger powder
  • Cinnamon powder

Instructions

  1. 1. Mix spices and fill into a small jar. Use the seasoning to sprinkle sweet potatoes before or after cooking. Use however much you like!

Flavor Tip

Sweet potatoes go well with a lot of different spices and herbs. Here are some common ones that pair well with it: cinnamon, nutmeg, allspice, ginger, garlic, thyme, pepper, orange, chile peppers, cilantro, onions and lime.

You can also sprinkle some more seasoning on them after they are done. The spices taste different before and after baking. If you come up with your own spice mixes, I would love to try them! Enjoy your sweet potatoes!

– Christina

3 stars

Mark says:

At the age of 15 I had a sweet potato trauma. I was searching for something to eat at Thanksgiving, and saw some large round carrot slices. There was some weird looking sauce, but I was just thankful to have found something other than turkey and bread for my plate. I grabbed a few, sat down, and put the entire thing in my mouth. There may be something special about getting something other than what you expected, but it was horrible… sweet potato in an orange sauce with marshmallows (sorry grandma, not good). I attempted to hide my disgust and managed to not spit it out. It goes without saying that the extra pieces stayed on my plate.

To this day, I cite sweet potatoes as a food I don’t eat. However, I am trying to change this since they are so healthy. I gave this recipe a try by having 4 (!) fries. They were by far the least disgusting sweet potatoes I’ve been exposed to. Without my trauma, I might like them, but it is hard to imagine. Someday I’ll get over my haunted past and these will be the sweet potatoes I’ll ask for!

nutrition facts

per serving

Calories: 110, Fat: 0g, GL: 11, Fiber: 4g, Protein: 2g, Sugar: 5g %DV: Vitamin A 380%, Manganese 17%, Potassium 13%, Vitamin B6 14%, Cooper 10%, Vitamin C 10%

Tags: , , , , ,

48 comments

  1. Mark, I am so proud of you for continuously trying sweet potatoes! I know it is not easy for you. I am so grateful that you make health a priority, I need you to stay around for a long time!

    Love you!

  2. Jessica says:

    I’m glad to see this post. I’ve tried makign spf so many times, but have always tossed them in oil, and have always been dissapointed with their lack of crunch!

    • I agree! The trick is to make them nice and skinny. The bigger they are the more soft creamy potato is on the inside…so chose the ratio of soft to crunchy as you like. But not using oil, placing them on the lowest rack, and taking them out when they are just right is really the key to making them “crunchy”. It may take a couple of batches to figure out the perfect time for your oven and taste. Hope this works for you!

  3. This looks ~so~ good. I love sweet potatoes and am always looking for new ways to cook them. Thanks for the recipe!
    ps- I had no idea you weren’t supposed to store them in the fridge! I’ve been doing that for ~ages~. I’ll have to hurry home and take them out first thing after work!!

    • Oops. Glad I could help. When they are cold their starches turn into sugar, which gives them a bad taste AND makes them worse for your blood sugar. You should store them in a dark, cool place like a cupboard or basement. Also don’t store them with onions or they will sprout.

  4. Rapunzel says:

    Ooh, I love sweet potatoes, and spicy foods! Thanks so much for sharing!

  5. Scott K says:

    Absolutely love spicy sweet potato fries. We regularly make them. I like to use smoked paprika on them. Your post is beautiful.

  6. Leah says:

    Christina,
    I have been meaning to leave a comment and let you know how much I enjoy your blog – every bit of it! The aesthetic is fresh yet elegant (it’s just so soothing to look at – it’s like health-food for the eyes), the writing is clean and intelligent (also refreshing), and the knowledge and recipes you share are incredible. Is there anyone else out there doing this as well as you? If so, I’ve yet to see it. I’m a fan and I will look forward to when you have your own cookbook and Food Network show!
    Thank you for sharing your passion and excellent work!
    Leah

    • Wow, thank you so much Leah! You really know how to make someone blush.

      It took a lot of trials to get the design right. I am so glad you like it. I think I made the first draft over seven months ago… haha

      Cookbook? Most likely. Tv show? Me? Mmhhh, if that’s what people want, I will give it a try, I guess.

      Thanks again for stopping by and giving me so much (good) feedback! I really appreciate it!

      • Lauren says:

        just a small request.
        when you have a tv show, PLEASE PLEASE PLEASE make it available online too so that those of us far away in the land of AUS can watch too?
        maybe you could look into putting a recipe or two onto youtube with links back and forth from your blog and see how that goes.
        truly a great site, you should be very proud of yourself and I’m so glad I discovered you so early in your blogging career – this way I wont miss a thing!

        • Aww Lauren, you are too kind! Of course I would make it available online if people from other countries want to watch!

          I can’t even think about a TV show yet! But youtube might be a good next step. Oh did I mention I would be REALLY nervous?

          I have a little bit of Swiss accent and there are some words I just butcher. It’s sometimes funny to people when they think I am American, but then there is this one word I just completely screw up… What is her problem?!

  7. Laura Tucker says:

    I didn’t realize that sweet potatoes should be stored unrefrigerated. Potatoes, too? Other vegetables? I’m waiting for my sweet potato fries to finish cooking even as I write this…and I have to confess…I was sorry to see that a 130 gram (110 calorie) serving is so little…but you’re right, about one small sweet potato. Darn!

    • Laura Tucker says:

      Update…eating my fries now. YUM. And, sorry I whined. They filled a small cereal bowl. Plenty for one serving! :-) (I’m learning Christina…one day at a time!)

    • Yes, potatoes as well! Acrylamide (very potent carcinogen) forms a lot more in refrigerated potatoes than unrefrigerated ones, when cooked at high temperatures. Another good reason not to put them in the fridge.

      Here are some other vegetables that should not be stored in the fridge: onions, garlic, eggplant, tomatoes and winter squashes.

      Mmhh there is so much to be said about proper storage of fruits and vegetables, I think I will just write a post about it.

      You can always double a serving! Or eat them twice a day… haha The picture shows one serving. It’s a nice snack or side dish. Glad to hear they satisfied you after all.

  8. Ameena says:

    I love sweet potato fries but I think mine haven’t turned out that well because I don’t flip them. Its the laziness in me I guess.

    Have I mentioned how much I love your pictures? I feel like I am on the realsimple.com site or something equally professional!

    • Laziness? Nah, sometimes we just have better things to do than flip sweet potato fries! Like spending time with our family for example. Your daughter is absolutely adorable by the way!

      Thank you so much! I am very pleased to hear that. My husband and I just took up the hobby of food photography two weeks ago for this blog. We love it! It is so much fun and we don’t even mind that we have been eating cold dinners for the past 2 weeks.

  9. We just finished our baked yam fries for lunch. Was pretty good, but I got somewhat disappointed when I counted the calories – I was sure that yams have much less calories than potatoes, but they actually have more :-(. But thanks to you at least I baked them and not fried them, so I’m really glad I saw your post just in time :-).
    If you get a chance to take a look, here is the link: http://cookingrookie.blogspot.com/2010/03/baked-yam-fries.html
    Thanks!

    • Wow, I love the purple ones! Where did you find the yams? They are pretty rare around here. Where do you live? A lot of people mistakenly call sweet potatoes yams, they are even falsely labeled sometimes in the stores.

      Yes, yams are higher in calories. 100 grams of sweet potato is about 80 calories and yams have ~120. Sweet potatoes also have a lower GL (8 vs. 12) and more fiber. In general, sweet potatoes have a much better nutrition profile.

      Don’t worry about the calories. Not frying them was such a good move! There is always a next time and as long as you enjoyed them it’s all good!

  10. Nic says:

    I’m soooo glad I got to know SP!
    There are so much I have discovered over food blogs (almond butter, hummus etc.)!
    Can’t imagine my life withouth those anymore!!
    Have to try that spice mix asap!

  11. Rachel says:

    I love sweet potatoes and now I know to roast them next time without the oil! I would have never guessed that was the culprit. I always had slightly soggy “chips” that were slightly burnt because I kept them in longer thinking time=crispiness. Thanks for the tip! I just discovered your blog today and have already added it to my blogroll :-)

    • Hi Rachel!

      Thank you so much for adding me to your blogroll and for your nice comment! I hope this recipe will work for you! I make this so often, for a fast side dish or even a snack. The more you make them the better you get at baking them just right.

      Thanks for stopping by!

  12. Just Audrey says:

    Love this tutorial! It seems whenever I roast root vegetables I have a hard time getting them crisp with that caramelized exterior that is so delicious. I thought my problem was that I wasn’t using enough oil. I will try this method and see how it works. Your site is beautifully done by the way. :)

  13. Laura says:

    Wow, that spice mix looks great. Thanks for this recipe.

  14. Mr. A. says:

    That is great recipe which is really different. Thank you to share with us.

  15. Megan says:

    You know I always feel like my sweet potato fries never get crispy enough. Can’t wait to try them without oil on a silpat next time! Thanks :)

    • Hi Megan!

      It seems like almost everyone has the same problem! I hope this works for you. I think I will have to write a follow-up post on how to make them crispy.

      PS: Did you see your name on the “cauliflower” post? You have to hover your mouse over the underlined words!

  16. Jenn says:

    What a great recipe. When I’m training for a competition sweet potatoes become a major part of my life. I always use plain old sea salt or Lawry’s Seasoning Salt (Don’t tell anyone. ;-) ) but this spice rub looks fabulous. I love reading your posts! They are so informative.

  17. suzanne says:

    I’m definitely going to give these a go! I’ve seen them around the blogsphere but no one says exactly how they do them :) Thank you for giving me the courage to try!!

    • Hi Suzanne and welcome!

      It’s great you want to give these a try, they are one of my favorite comfort snacks. Don’t worry if they don’t turn out perfectly the first time. It is all about getting to know your oven and getting a feeling for the timing.

      Good luck! I hope you will enjoy them!

  18. These look great! Another hit by you, girlfriend! I can never get them thin enough! I might have to try that slicer you recommend. What is a mandoline slicer? I don’t think I’ve ever heard of that.

    • Thank you! I have a way of slicing it by hand so that they get pretty thin. I just don’t know how I can put it into words… haha I will take a picture series and then show you!

      A mandoline slicer is…again words fail me, here is a picture You can switch the blades so that you can make thin slices, sticks of various sizes etc. When the blades are really sharp it can really speed things up and of course all the slices/sticks are perfectly even. But you can also lose a finger or two…

  19. Carolin says:

    I’ve never had sweet potatoes before I came to the US as well and I must say I’m SO glad they got introduced to me! And this way to prepare them is just really easy and fast!
    Hmm what was that about cinnamon and how it helps to keep the blood sugar stable? That sounds quite interesting! ;)

    • Glad I could introduce them to you. What an honor. How did your presentation go?

      • Carolin says:

        I was super nervous the whole morning before the presentation, but then it went really well actually, as soon as i started I was calm and perfect in time.. I think I forgot to talk about some of the results oops, but oh well..

        • Great! Congratulations! I feel the exact way. It is always the worst when you don’t know the people well. But I really love giving speeches.

          Haha Mami told me you left something out. Ahh, whatever!

  20. debby says:

    Hi Christina, Your blog is beautiful, and the food sounds delicious. I am a ‘foodie’ too. Good luck with your blog. I am going to link to you on my blog tomorrow.

  21. I love sweet potato fries! I usually sprinkle on some cumin and/or chili powder, but your rub looks more sophisticated. I hope to try it soon!

leave a comment