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.  

Oven Baked Sweet Potato Fries

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.

Different Seasoning Choices for Sweet Potato Fries

For the basic recipe I just use a simple seasoning mix, but these can really be mixed up with some different blends.

Here are a few of my favourite mixes

Cajun Seasoning Mix

This is enough mix for a 2 person serving of fries (double up to serve more)

• ½ teaspoon of paprika
• ½teaspoon of cumin
• ¼ teaspoon of onion powder
• ¼ teaspoon of thyme
• ¼ teaspoon of oregano
• ⅛ teaspoon of cayenne pepper
• salt and black pepper

(I mix this all up using a mortar and pestle)

Garlic and Herb Seasoning Mix

This is enough mix for a 2 person serving of fries (double up to serve more)

• 1 cloves of garlic, crushed
• ½ tablespoon of Italian mixed herbs
• sea salt

(I mix this all up using a mortar and pestle)

BBQ (Barbecue) Seasoning Mix

This is enough mix for a 2 person serving of fries (double up to serve more)

• ½ tablespoon of tomato paste
• ¼ teaspoon of onion powder
• ¼ teaspoon of garlic powder
• ¼ teaspoon of paprika
• ⅛ teaspoon of chilli powder
• ¼ teaspoon of cumin
• ¼ teaspoon of sugar or sweetener
• ⅛ teaspoon of mustard powder
• ⅛ teaspoon of oregano
• little salt and black pepper

Parmesan and Herb Seasoning Mix

This is enough mix for a 2 person serving of fries (double up to serve more)

• parmesan or cheddar from your HEa
• fresh chopped Italian parsley
• Salt and black pepper
• 1 clove of garlic

(I mix this all up using a mortar and pestle) - add the cheese half way through cooking time.

but just good ole sea salt is good enough for seasoning too.

Different Shaped Oven-Baked Sweet Potato Fries

Want to make crinkle-cut sweet potato fries? then this crinkle cutter, is perfect.  You can even buy a waffle slicer - that lets you make your own waffle fries - how awesome!!

I love to cut them as crinkle-cut rounds as a healthier delicious alternative to nachos for chilli - awesome idea don't you think?

Tips for making Perfect Oven-Baked Sweet Potato Fries

The biggest tip I can give is to use parchment paper. It will stop the sweet potato fries sticking to your tray and make them much easier to rotate to get the even browning.

There is nothing worse than oven-baked fries that look perfect, but then you go to remove or flip on the tray and they are all stuck an is then a mess. Plus the parchment protects your tray and keeps them nice and clean.

Can homemade Sweet Potato Fries be Frozen?

To get the best result when freezing these, I like to part baking with the coat, until they just start to go golden, then I place them on wax paper on a tray and freeze in a layer, once frozen you can pop them into a freezer bag. This just stops any from sticking together and makes it easier to remove the amount you want.

Then when ready to enjoy, just heat your oven and finish off the cooking. It is time-consuming, but if you make a large batch of them, then they are all prepped and half-cooked which does save some time when you want some sweet potato fries ready nice and quickly for dinner. 

More Sweet Potato Recipes

Love sweet potato? Then check out some of these other recipes

• CRUSTLESS BACON LEEK AND SWEET POTATO QUICHE
• AIR FRYER PIZZA SWEET POTATO SLICES
• BEEF AND SWEET POTATO STEW
• COCONUT CHICKEN AND SWEET POTATO CURRY (INSTANT POT AND STOVE TOP)
• PORK AND SWEET POTATO MEATBALLS
• SWEET POTATO AND MUSHROOM CURRY (STOVE TOP OR INSTANT POT)
• BEEF AND SWEET POTATO MEATLOAF
• ROASTED SWEET POTATO HUMMUS

or head on over to my Full Recipe Index with over 900 delicious Slimming Eats and Weight Watchers friendly recipes all fully searchable by meal type, ingredients etc

This recipe was originally created on 2nd February 2017 and updated on the 28th May 2020

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Recipe Card

Perfect Oven Baked Sweet Potato Fries

Yield: SERVES 2

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

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.

Print

Ingredients

• 450g 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
• cooking oil spray (I used avocado spray oil)

Instructions

1. Preheat oven to 200c/180c FAN/400f (gas mark 6)
2. In a bowl whisk egg white with starch, paprika and onion powder
3. Add the sweet potato fries to the a large bowl
4. Add in the egg white seasoning mix and toss to fully coat.
5. Line a large baking tray with parchment paper.
6. Spread chips out evenly (not too close together or they will steam)
7. Spray over the top with the cooking oil spray oil
8. Bake for approx 35-40 minutes (turn over partway through for even browning)
9. Season with some sea salt
10. Serve and 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. 

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Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

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  Baking Tray Set of 4, HaWare Stainless Steel Baking Sheet –Rimmed Pan Baking Sets -Healthy & Non Toxic, Easy Clean & Dishwasher Safe (Large Size)

Nutrition Information

Yield 2 Serving Size 1 SERVING
Amount Per Serving Calories 210Total Fat 0.4gSaturated Fat 0gSodium 229mgCarbohydrates 47.1gFiber 7.1gSugar 9.7gProtein 5.6g

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