Baked Sweet Potato Fries

These baked sweet potato fries are sweet potato wedges tossed in a little cornstarch, olive oil, smoked paprika and garlic powder, then roasted in a hot oven until caramelized at the edges and soft inside. They take about 45 minutes, use 2 tablespoons of oil for 4 servings, and each serving provides more than a day’s vitamin A, in the form of beta carotene. A dusting of cornstarch is the trick that helps them crisp.

• Serves: 4 as a side
• Prep time: 15 minutes
• Cook time: 25 to 30 minutes
• Total time: about 45 minutes

Ingredients

• 800 g (1¾ lb) sweet potatoes, about 3 medium
• 1 tablespoon cornstarch (cornflour)
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• ½ teaspoon salt
• Black pepper and chopped parsley or chives, to serve

Method

1. Heat the oven to 220°C (425°F), or 200°C (400°F) for a fan oven. Put two baking trays in the oven to heat, or line them with baking paper.
2. Scrub the sweet potatoes well. Peeling is optional: the skin adds fiber and texture.
3. Cut them into sticks about 1 cm (½ inch) thick. Try to keep them the same size, so they cook evenly. Thin ends burn first.
4. Pat the sticks dry with a clean towel. Dry surfaces crisp; wet ones steam.
5. Put them in a large bowl, sprinkle with the cornstarch and toss until every piece is lightly and evenly coated, with no white patches.
6. Add the olive oil, paprika, garlic powder and salt, and toss again.
7. Spread the sticks across the two trays in a single layer, with space between them. Crowding makes them soggy.
8. Bake for 15 minutes, then flip them with a spatula and swap the trays between shelves.
9. Bake for another 10 to 15 minutes, until golden with darker edges and tender inside. Sweet potatoes contain more sugar than regular potatoes, so they brown quickly near the end. Take any that are done early off the tray.
10. Leave them on the trays for 3 to 5 minutes. They crisp up a little more as they cool. Season with pepper and herbs, and serve.

Why sweet potato fries go soft

Sweet potatoes have more moisture and sugar than white potatoes, and less of the starch that makes regular fries crisp. That’s why they often come out of the oven soft. Three things help:

• Cornstarch forms a thin, crisp shell.
• High heat and space let moisture escape quickly.
• Resting for a few minutes after baking lets the outside firm up.

They’ll never be quite as crunchy as deep-fried fries, but they’ll have crisp edges and a soft, sweet middle.

Golden, not burnt

When starchy foods are cooked at high temperatures until very brown, a substance called acrylamide forms. The FDA suggests cooking fries to a golden yellow rather than dark brown, and avoiding charred or very dark pieces. Trim or discard any blackened tips.

Dips and seasonings

• Garlic yogurt dip: plain Greek yogurt with grated garlic, lemon juice and salt.
• Chipotle mayo: a little mayonnaise mixed with chipotle paste and lime juice.
• Cinnamon and chili: swap the paprika for ½ teaspoon of cinnamon and a pinch of chili.
• Cajun-style: paprika, garlic, onion powder, oregano and cayenne.
• Herb and Parmesan: toss the hot fries with grated Parmesan and parsley.

Air fryer sweet potato fries

Prepare the sticks as above, using 1 tablespoon of oil. Cook in a single layer at 200°C (400°F) for 12 to 15 minutes, shaking the basket halfway. Cook in batches if needed, so they don’t overlap.

Nutrition per serving (estimate)

One serving is a quarter of the recipe, without dip. These figures were calculated from USDA FoodData Central values for raw sweet potato, olive oil, cornstarch, paprika, garlic powder and salt.

Sweet potatoes are very rich in beta carotene, which the body turns into vitamin A. USDA data lists about 709 mcg of vitamin A (as RAE) per 100 g of raw sweet potato, so a serving gives you more than an adult’s daily needs. They also provide potassium and fiber, especially with the skins on. To cut the salt, use ¼ teaspoon, as the paprika and garlic add plenty of flavor.

Sweet potato fries aren’t dramatically lower in calories than regular oven fries, but they’re a good way to vary your vegetables. For a regular potato version, see our oven-baked fries.

Contains: no common allergens as written.

Storage and reheating

Let leftovers cool, then keep them covered in the fridge and eat them within 3 to 4 days, as the USDA advises. Reheat in a hot oven or air fryer for 5 to 8 minutes. Microwaving makes them soft.

What to serve with them

• Our homemade burgers, in place of regular fries.
• Grilled chicken or fish with a green salad.
• A bean or veggie burger.
• A gratin or roast, for a Sunday lunch.

Common questions

Should I soak sweet potato fries?

It’s not necessary. Soaking helps regular potatoes by removing surface starch, but sweet potatoes have less of it. Drying them well and using cornstarch matters more.

Are sweet potato fries healthier than regular fries?

Both can be part of a healthy diet when baked with a little oil. Sweet potatoes have far more vitamin A, while regular potatoes have more vitamin C. How you cook them matters more than which potato you choose.

Can I use arrowroot or flour instead of cornstarch?

Arrowroot works the same way. Plain flour helps a little but makes a heavier coating.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.