These days you can find sweet potato fries on many restaurant menus, but just ten years or so ago that wasn’t the case. I still remember the first time I ever tasted them- it was at McMenamins when we lived in Portland. They were were served plain with just a sprinkling of salt, and they were so good. I didn’t expect to like them but when I bit into that crispy, salty exterior and found a soft fluffy center, I was sold. I came home right away and tried a homemade version that was baked in the oven instead of fried. These baked sweet potato fries with honey-lime dip are a fun side dish and healthy alternative to both traditional oil-fried fries and also regular potato dishes.
Sweet potatoes are packed with vitamin C, fiber, and tons of antioxidents, just to name a few. They’re also are lower in carbs than a regular potatoes. If you battle blood-sugar issues, sweet potatoes are a better choice than traditional potatoes. The sweetness comes from complex carbohydrates (the good kind) and not simple carbs (the bad kind) Combine that with heart-healthy olive oil and this little number packs quite a punch.
How to Make Baked Sweet Potato Fries
First cut your sweet potatoes into matchsticks. I actually don’t even peel my potatoes anymore! I also keep mine pretty thin because I like a higher ratio of browned exterior to fluffy center. Then you’ll drizzle them with Olive Oil. Hands down my favorite Flavored Olive Oil for sweet potatoes is our Rosemary Olive Oil!
Seasoning Baked Sweet Potato Fries
Then you’ll toss them with seasoning. There are a lot of flavor variations you can use with sweet potatoes, and this one is fairly simple with salt, pepper, garlic, onion, parsley, cumin, oregano and coriander.
How to Bake Sweet Potato Fries
You’ll want to spread them out in a single layer on a baking sheet. It’s important fries aren’t piled on top of each other. If you have convection mode on your oven, you can play around with that. I’ve found it helps brown the outside of the fries and you’ll want to keep an eye on them because they will bake much faster than normal!
Making a Dip for Sweet Potato Fries
The dip is easy to mix up while your fries are baking. It’s plain yogurt, a drizzle of honey and a squeeze of lime juice and some herbs and seasoning.
Serving Sweet Potato Fries
You’ll want to serve baked sweet potato fries immediately after baking. They will cool quickly and just won’t be as great. That being said, if you have leftovers, chop them up and store them in the fridge. They’re great for tossing on salads later!
These are definitely different than oil-fried sweet potatoes, there’s no getting around that. But they’re still great in their own right and a fun alternative to mix things up at dinner at home. Hope you try them and love them!
Nutrition Info:
This recipe serves 4 and each serving has 147 calories, 5 g of fat, and 4 grams of fiber.
This recipe serves 4 and each serving has 147 calories, 5 g of fat, and 4 grams of fiber.
Love sweet potatoes? Try these recipes out as well!
Baked Sweet Potato Fries with Honey-Lime Dip
Slim cut roasted sweet potatoes with a healthy sauce for dipping!
Ingredients
Sweet Potato Fries
- 1 lb peeled sweet potatoes cut into 1/4" match-sticks
- 2 T extra virgin olive oil
- 1/2 teaspoon cumin
- 1/2 teaspoon oregano
- 1/2 teaspoon coriander
- 1/2 teaspoon kosher salt
- 1 teaspoon parsley
- 1/8 teaspoon black pepper
- Honey-Lime Dip
- 6 oz container plain low-fat yogurt
- 1 tablespoon mayo low cal is fine
- 1/2 tablespoon honey
- 1 tablespoon fresh lime juice
- 1/4 teaspoon cumin
- 1/8 teaspoon oregano
- 1 teaspoon parsley
- 1/2 teaspoon onion powder
- 1/2 teaspoon kosher salt
- Mix all ingredients until combined. Chill until ready to use.
Instructions
- *you want 1lb sweet potatoes after they are peeled, sliced, etc. If you weigh them at the store make sure you have a little more than a pound to allow for the peeling, and tossing of small pieces.
- Preheat oven to 425 degrees.
- Place sweet potatoes in a pile directly on baking sheet and drizzle with olive oil. Use hands to toss until all pieces are well coated. Sprinkle seasoning mixture on top and toss again with hands to coat.
- Arrange sweet potatoes in a single layer so that pieces are not touching each other. Place pan in oven and bake for 15 minutes. Use a metal spatula to gently flip fries and then return pan to oven. Cook for an additional 15-20 minutes or until fries are starting to lightly brown and crisp. Remove pan from oven and cool 5 minutes.
- While potatoes are cooking, mix all dip ingredients and place in fridge to chill. Serve fries immediately.
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Questions & Reviews
I made these for Thanksgiving 2008 and they were delish! My friend HoneyB sent me to your link! Awesome! Thanks!
omg.
one word.
YUM!
thanks for posting this. we had some sp fries in the freezer that we thought were kinda blah. I made your dip (ok miracle whip and maple syrup instead of mayo and honey) but we loved it. polished off that bag of fries and now gonna make your recipe.
My sister-in-law turned me on to this site and I love it so far!
She brought the honey lime dip from this recipe over to my house the other day and I made sauteed tilapia and we drizzled the dip on top and it was EXCELLENT! Give it a try, you won't be sorry!
i love sweet potatoes, i usually bake them add butter and cinnamon! i wanted to try the fries and now that i have an easy recipe i will make them tomorrow!
Una- a few things:
-make sure your fries aren't touching each other and that you don't have two pans on racks right next to each other or they will steam.
-cut them small and thin. The thicker they are the higher the chance they'll turn out mushy
-bake them longer. My guess is that they were underbaked. Even if you baked them as long as the recipe says, extend the time if they are still soft on the outside.
Also keep in mind that no matter what you do, a sweet potato fry will generally always be softer than a regular potato fry
I made these tonight and they turned out mushy. I was waiting for them to get crispy but it didn't happen. I ended up broiling them at the end and that helped a little bit. Any tips for getting them crispy? I cannot figure out where I went wrong with this one & I am desperate to figure it out because I love sweet potato fries. Thanks for the help.
So, I came to the site today to review the Diner-Style Fries recipe so that I could make them for dinner tonight and the Sweet Potato Fry Lover in me has taken over. I'll be making these TONIGHT! 😉 Guess I just use that bag of russets for mashed potatoes next week.
Oh boy, SP fries and lime dip HERE WE COME! YUUUMMMMYYY!!!
we are not sweet potato fans in our family–but we are wanting E to try more veggies, so we gave these a try! We all loved them! We'll definitely make them again! And next time I'll have to make the dip for me (the boys all use ketchup).
Hubby asked for SP fries for Thanksgiving. This looks fantastic! Thanks for posting.
i never thought you could make crispy sweet potato fries in the oven -i'll have to give these a try! also -great dip! i'm featuring it in my post on sweet potato dips, check it out!
http://sweetbytesblog.blogspot.com/2009/11/goodbye-ketchup.html