Crispy baked sweet potato fries are a delicious and healthier alternative to traditional deep-fried fries. They’re easy to make at home and can be seasoned to your liking.
Baked sweet potato fries offer several benefits compared to traditional white potato fries, making them a popular choice for those looking for a healthier alternative. Here are some of the benefits of sweet potato fries:
- Nutrient-Rich: Sweet potatoes are packed with essential nutrients, including vitamins A, C, and B6, fiber, potassium, and antioxidants. This makes sweet potato fries a more nutritious option than regular potato fries.
- Lower in Calories and Fat: Sweet potato fries are typically lower in calories and fat compared to traditional potato fries because they absorb less oil during baking. This can be a healthier option for those watching their calorie and fat intake.
- High in Fiber: Sweet potatoes are a good source of dietary fiber, which can aid in digestion and help you feel full, potentially aiding in weight management.
- Complex Carbohydrates: Sweet potatoes are a source of complex carbohydrates, which provide sustained energy and can help regulate blood sugar levels.
- Antioxidants: Sweet potatoes are rich in antioxidants like beta-carotene, which can help protect cells from oxidative damage and reduce the risk of chronic diseases.
- Low Glycemic Index: Sweet potatoes have a lower glycemic index (GI) compared to white potatoes. This means they cause a slower, more gradual rise in blood sugar levels, making them a better choice for individuals with diabetes or those looking to manage blood sugar levels.
- Vegan and Gluten-Free: Sweet potato fries are naturally vegan and gluten-free, making them suitable for a variety of dietary preferences and restrictions.
- Versatile and Delicious: Sweet potato fries are known for their sweet and earthy flavor. They can be seasoned and spiced in various ways, making them a versatile and tasty side dish.
- Promote Eye Health: The high vitamin A content in sweet potatoes, in the form of beta-carotene, is essential for maintaining good vision and overall eye health.
- Heart Health: The fiber, potassium, and low saturated fat content in sweet potatoes can contribute to heart health by helping lower blood pressure and cholesterol levels.
While baked sweet potato fries offer these benefits, it’s essential to note that their overall healthiness can depend on how they are prepared. Baking sweet potato fries with minimal oil and salt is a healthier option compared to deep-frying them or loading them with excess toppings and dips. Enjoying sweet potato fries in moderation as part of a balanced diet can be a delicious and nutritious choice.
- 2-3 sweet potatoes
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon cayenne pepper (optional for some heat)
- Cooking spray
For the Garlic Aioli:
- 1/2 cup mayonnaise
- 2-3 cloves of fresh garlic, minced
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon Dijon mustard
- Salt and black pepper to taste
- Preheat your oven to 425°F (220°C) -line a large baking sheet with parchment paper.
- Cut the sweet potatoes into thin, even matchsticks or wedges. The key to crispy fries is to ensure they're of consistent size.
- In a large mixing bowl, toss the sweet potato sticks with olive oil, salt, black pepper, paprika, garlic powder, onion powder, and cayenne pepper (if using).
- Spread the sweet potato sticks out in a single layer on the baking sheet, ensuring they don't overlap. This allows for even cooking and crispiness.
- Lightly spray fries with cooking spray.
- Bake in the preheated oven for about 20-25 minutes. After 15 minutes, flip the fries to ensure even browning.
- While the sweet potato fries are baking, add the mayonnaise, garlic, lemon juice, and dijon mustard to a small bowl. Add salt and pepper to taste.
- Cover the garlic aioli and keep in the fridge for the flavors to meld.
- Continue baking until the sweet potato fries are golden brown and crispy. The total cooking time may vary depending on the thickness of your fries and your oven, so keep an eye on them.
- Once done, remove the fries from the oven and let them cool for a few minutes. They will continue to crisp up as they cool.
- Serve the crispy baked sweet potato fries with the garlic aioli.