Perfect Oven-Baked Sweet Potato Fries - a simple easy method for perfect sweet potato fries, cooked in the oven instead of deep-fried and a delicious healthy side for a variety of main courses.
Those yummy ones you order at a restaurant are usually coated in a batter and deep fried, it's no wonder they taste so good, right?
So how do you create a healthier delicious version of Sweet Potato Fries at home? It's super easy really - egg white, seasoning and a little starch and the result is perfect golden Sweet Potato Fries cooked in the oven. A side that the whole family with love and a great alternative to Regular Oven Baked Fries.
Calories in Sweet Potato Fries
This recipe serving 2 and is 206 calories per serving
If you're looking for more recipes by calories, you'll find plenty of options grouped by calorie range here: Slimming Eats Low Calorie Recipes
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Sweet Potato: Choose a firm sweet potato and cut it into evenly sized fries so they cook at the same rate.
- Cornstarch: Helps create a crisp coating on the fries. Tapioca starch or arrowroot starch can be used instead.
- Egg White: Helps the seasoning and starch stick to the fries, creating a crispier finish.
- Paprika: Adds a warm, smoky flavour and enhances the colour of the fries.
- Onion Powder: Adds a subtle savoury flavour that complements the sweet potato.
- Sea Salt: Enhances all the flavours. Add a little extra after cooking if desired.
- Olive Oil Spray: A light spray is all that's needed to help the fries become beautifully golden and crisp. I like to use avocado oil spray, but olive oil or another cooking oil spray will also work.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions
Seasoning Ideas
These sweet potato fries are delicious simply seasoned with sea salt, but if you'd like to switch things up, here are a few of my favourite seasoning blends. Each recipe makes enough to season a 2-person serving of fries. Simply double the quantities if you're serving more.
Cajun Seasoning
For a smoky, spicy kick, combine:
- ½ teaspoon paprika
- ½ teaspoon ground cumin
- ¼ teaspoon onion powder
- ¼ teaspoon dried thyme
- ¼ teaspoon dried oregano
- ⅛ teaspoon cayenne pepper
- Salt and black pepper, to taste
Mix everything together using a mortar and pestle, then toss with the fries before cooking.
Garlic and Herb Seasoning
A simple, flavour-packed favourite.
- 1 clove garlic, crushed
- ½ tablespoon Italian mixed herbs
- Sea salt, to taste
Mix together using a mortar and pestle, then toss with the fries before cooking.
BBQ Seasoning
Perfect if you love smoky barbecue flavours.
- ½ tablespoon tomato paste
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
- ¼ teaspoon paprika
- ⅛ teaspoon chilli powder
- ¼ teaspoon ground cumin
- ¼ teaspoon sugar or sweetener
- ⅛ teaspoon mustard powder
- ⅛ teaspoon dried oregano
- Salt and black pepper, to taste
Mix everything together, then coat the fries evenly before cooking.
Parmesan and Herb Seasoning
A delicious cheesy option.
- Freshly grated Parmesan or cheddar
- 1 clove garlic, crushed
- Fresh chopped Italian parsley
- Salt and black pepper
Mix the garlic, parsley, salt and pepper together using a mortar and pestle. Sprinkle over the cheese halfway through cooking, then finish with the garlic and herb mixture once the fries are cooked.
Of course, sometimes good old sea salt is all you need to let the natural sweetness of the sweet potatoes shine.
Different Shapes for Your Sweet Potato Fries
Why not have a little fun with the shape of your sweet potato fries? A crinkle cutter is perfect for making crinkle-cut fries, while a waffle slicer lets you create delicious homemade waffle fries.
One of my favourite ways to cut them is into crinkle-cut rounds using this crinkle cutter, which make a fantastic healthier alternative to nachos. They're perfect for loading up with chilli, salsa and your favourite toppings for a fun and delicious meal.
Serving Suggestions
These Sweet Potato Fries are the perfect side dish for a wide variety of meals.
Serve them alongside burgers, grilled chicken, steak, pork, fish or your favourite sandwiches and wraps. They also pair perfectly with homemade chicken nuggets, burgers, hot dogs or barbecue favourites.
They're delicious with your favourite dipping sauces too, such as garlic aioli, ranch dressing, honey sriracha yogurt dip, barbecue sauce, ketchup or sweet chilli sauce. For something a little different, load them up with chilli, cheese, salsa, guacamole and sour cream, or serve them as a healthier alternative to nachos using crinkle-cut rounds.
Storing and Reheating
To Store: Allow the sweet potato fries to cool completely, then transfer them to an airtight container and refrigerate for up to 4 days.
To Reheat: For the best texture, reheat in the oven at 200°C (400°F) for 8-10 minutes, or in the air fryer at 190°C (375°F) for 5-6 minutes, until heated through and crisp again.
More Sweet Potato Recipes
Love sweet potato? Then check out some of these other recipes
See more Sweet Potato Recipes →
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Recipe Card
Perfect Oven Baked Sweet Potato Fries
Perfect Oven-Baked Sweet Potato Fries - a simple easy method for perfect sweet potato fries, cooked in the oven instead of deep-fried and a delicious healthy side for a variety of main courses.
Ingredients
- 455g (1lb) of sweet potato, peeled and sliced into chip/fries shapes
- 1 teaspoon of cornstarch (or tapioca or arrowroot starch)
- 1 egg white
- 1 teaspoon of paprika
- ¼ teaspoon of onion powder (granules)
- pinch of sea salt
- olive oil
Instructions
- Preheat the oven to 200°C (180°C fan), 400°F or gas mark 6.
- In a large bowl, whisk together the egg white, cornstarch, paprika and onion powder until smooth.
- Add the sweet potato fries and toss well until they are evenly coated.
- Line a large baking tray with parchment paper and spread the fries out in a single layer, leaving a little space between each one so they crisp up rather than steam.
- Lightly spray the fries with cooking oil spray.
- Bake for 35–40 minutes, turning the fries halfway through cooking, until golden and crisp around the edges.
- Season with sea salt to taste and serve immediately.
- Enjoy!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free/Dairy Free/Vegetarian Friendly
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Recommended Products
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Nutrition Information
Yield
2Serving Size
1 SERVINGAmount Per Serving Calories 206Total Fat 1gSaturated Fat 0gUnsaturated Fat 1gSodium 91mgCarbohydrates 45gFiber 7gSugar 14gProtein 5g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Colleen says
This is a great recipe, thanks so much for sharing! I really liked the addition of the egg white to make the potatoes crispy. I am excited to have found your blog and will be trying lots of other recipes.
Shevy (Slimming Eats) says
thanks Colleen. Hope you continue to enjoy my recipes. Thanks for commenting.
Ruth Thomas says
Absolutely gorgeous and healthy. As nice as the full fat calorie loaded ones you get in a restaurant.
Jen says
These turned out really good!