Sweet Potato Fries

Here's the Dish

This was the first recipe I created when trying to get my dad, who hates sweet potatoes, to eat them! He tried them once and has been hooked ever since! You can tell he considers them a ‘special treat’ when I make them… and this is all coming from the man that wouldn’t touch a sweet potato in the past! Sweet potatoes are filled with vitamins and minerals that white potatoes are lacking, and they don’t spike your blood sugar (which means they are a great choice for diabetics as well!). Brushing egg whites on the fries before you bake them allows the fries to get nice and crispy like traditional fries!

These are a super healthy alternative to chips or fries and are very low on the glycemic index. You can make them to go along with a turkey burger or even as a healthy snack!

Method

The estimated total time to make this recipe is 20 Minutes.

1

Pre-heat oven to 450 degrees and spray baking sheet with non-stick cooking spray. (I also like to use parchment paper on a baking sheet if I have it.  It allows all the cheese to get crispy and slides off easy, which makes clean up a cinch!)

2

Wash sweet potato and dry VERY thoroughly (if you don’t dry properly, you will have soggy fries).  You could also peel the sweet potato here… but the skin is the healthiest part!

3

Cut the sweet potato in half lengthwise and place both halfs flat side down on cutting board so it won’t go rolling around on you.  Cut a thin slice from both ends (the ends tend to cook quicker than the rest of the potato and get burnt).

4

Take a half of the sweet potato and cut it into large slices about 3/4 inch thick. You’ll then cut the larger slices into fries. Your fries should be 1/2 inch to 3/4 inch thick. Then repeat this on other half!

5

Place cut potatoes on baking sheet and spray with non-stick cooking spray.  Add salt, pepper and grated Parmesan (and/or whatever other seasoning you choose) and toss everything together to coat potatoes evenly.

6

Spread potatoes out evenly on baking sheet and brush with egg white. Bake for 15 minutes (try not to open the oven during this time).  Then take them out, flip them over with tongs, brush the other side of the fries with egg white, and bake for another 10 minutes (this allows both sides to get crispy and browned!  If you like yours a little less brown you can reduce the cooking time by a few minutes on each side).

Ingredients

1Medium sweet potato
1 tbs Grated parmesan cheese
PinchSalt and pepper to taste
1 Egg white, whisked
OptionalOther spices such as garlic, rosemary, or cajun seasoning. I have even put a little cinnamon and sweetener on them to make a cinnamon and sugar version which goes well with the sweetness of the potato!

Katie's Tip!

You can change up the spices on these for different variations! Try cinnamon and stevia, cajun, or garlic and parmesan!

Nutrition Breakdown

1 Serving
130 Calories Per Serving
1.5 g Fat
24 g Carbohydrate
4 g Fiber
10 g Sugar
8 g Protein
3 WWP+*

*Weight Watchers Points per serving

17 Comments

Ashley said:

Yum! I love these!

March 23rd, 2010 — 12:47pm  |  Reply

Nadia said:

I love that you have this up here! I make sweet potatoes fries all the time and was tipped of by a friend to top them with a little apple cider vinegar and if you like that zesty taste is it the most delicious thing ever!

May 4th, 2010 — 9:40pm  |  Reply

Ana Maria said:

i can relate to your dad, on thanksgiving i always just ate the marshmallows and gave the sweet potatoes away, but i’ll have to try marshmallows on the fries since they are so yummy!

March 17th, 2011 — 8:19am  |  Reply

Hannah (mindrunningwild) said:

sweet potatoes are my favorite food. Have you ever tried these with a sweet dipping sauce?

March 17th, 2011 — 7:15pm  |  Reply

aruna b. said:

thanks for the reminder of sweet potatoe’s healthiness!! I made these last night!

March 22nd, 2011 — 10:15am  |  Reply

Stephanie F. said:

Great recipe! One of my favorites. I have learned to dust mine with a little corn starch and it makes them very crispy!

May 1st, 2012 — 11:39pm  |  Reply

Michaela said:

ill have to try that! my boyfriend complains when i make sweet potato fries that theyre not crispy & just mushy (he is an anti-mushy textured food person, lol).

January 16th, 2013 — 12:21pm  | 

Joan Dolan said:

I have a dumb question. Are yams and sweet potatoes the same? I couldn’t find anything in my produce section labeled sweet potato. Even the person working there told me to get the yams – they are pretty scary looking. So I decided to get frozen sweet potato fries instead :(

May 27th, 2012 — 7:53am  |  Reply

Dashing Dish said:

Yams would most likely work for this recipe :)

May 27th, 2012 — 3:46pm  | 

Jessica said:

Dumb question… How much is one serving for this recipe?

March 9th, 2013 — 8:59am  |  Reply

JR said:

Egg white! So genius! I made some with a different recipe, and they were sort-of crispy, but not quite right. I love them with some cumin and curry powder…and then dip them in plain yogurt. So good!

September 6th, 2013 — 1:46pm  |  Reply

Julie Banks said:

Katie is there something else to use instead of the egg whites? My husband is allergic to eggs but would love these fries!!

November 7th, 2013 — 10:53am  |  Reply

Dashing Dish said:

you can just spray them with cooking spray before baking :)

November 7th, 2013 — 3:04pm  | 

Pamela E. Lewis said:

Had these tonight with a slice of your meatloaf. First time in 61 years I have eaten sweet potatoes.!!!!!! These are great. I had a Dashing Dish day. Thank you.

June 3rd, 2014 — 7:17pm  |  Reply

matt bannon said:

First time using an egg white to baste the potatoes-awesome and cut out the oil I would normally have used-thanks they were great!!

August 4th, 2014 — 10:55am  |  Reply

Katie Farrell said:

Hey Nadia! Thanks for sharing that idea…I will try it next time I make it! Sounds really good! :)

May 5th, 2010 — 3:50am  |  Reply

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