We all know that French fries aren’t that good for us. They’re deep fried in unhealthy oils, have almost no protein, and provide little in the way of nutrition. Unfortunately for our health, they taste so good! Because of this, many people have tried to replace fries with a “healthy” alternative at one point or another. Eggplant fries, zucchini fries… even avocado fries! People nowadays will try to turn any vegetable into a French fry. Now, I’m not going to lie; some of these recipes actually taste pretty good. However, no matter how delicious avocado fries may be, they’re not French fries, and they never will be. In my opinion, the only alternative version of fries that will truly satisfy a craving is sweet potato fries. Here’s the thing about sweet potato fries though: they’re usually not any healthier than plain old French fries. Potatoes and sweet potatoes have similar nutrient profiles, and both are quite healthy in their natural state! But, when you stick them in the deep fryer, the heat of the oil kills off most of the vitamins, and the unhealthy fats negate any health benefits that may be left in the actual potato. You’re much better off having a baked sweet potato or some roasted potato wedges, since baking and roasting don’t involve excessive amounts of oil. That’s why I chose to go the baking route when I set out to make a healthier version of sweet potato fries!
The main challenge I faced when creating this recipe was getting the fries to come out crispy. After a little bit of research on the internet, I found out that soaking the fries beforehand helps in producing a crispier result. I tried this technique, and it worked! However, the sweet potato fries still tasted a little bland, so I tried again, this time seasoning them with a mix of spices. That’s when I knew I had a winner! The fries were crispy and flavorful, yet still healthy. You definitely will not be disappointed with these baked sweet potato fries!
Crispy Baked Sweet Potato Fries
Finally, a healthier version of French fries that actually tastes good! These baked sweet potato fries are crisp, flavorful, and good for you.
- 1 1/2 lbs sweet potatoes peeled and cut into sticks (about 2 large)
- 3 tbsp corn starch
- 2 tbsp canola or vegetable oil
- 2 tsp paprika
- 2 tsp garlic powder
- Salt and pepper to taste
Place the cut sweet potatoes in a bowl and cover with cold water. Soak for 30 minutes to 1 hour.
Preheat the oven to 450°F. Leave a sheet pan in the oven as it preheats in order to heat it up.
Drain the water from the sweet potatoes and pat them dry with a paper towel.
Add the sweet potatoes and cornstarch to a large ziploc bag and shake to combine.
Remove the heated sheet pan from the oven. Line with parchment paper and lightly spray with cooking spray.
Spread the fries in a single layer on the pan and coat them with the oil and seasonings.
Bake for 15-20 minutes, until tender.
Flip the fries using a spatula, and bake for another 5-10 minutes, or until crisp.
Turn the oven off and leave the fries in the oven for another 5 minutes as they cool.
Serve with a dip of your choice! (I mashed an avocado with some salt, lemon pepper, and garlic powder, and it went perfectly with the fries)