I don’t know who needs to hear this, but whenever life presents you with the option, ALWAYS upgrade to the Sweet Potato Fries. Thanks to one little trick, these healthy oven-baked sweet potato fries can be a nightly upgrade to your menu.
When they are crunchy outside and tender inside, sweet potato fries are near the top of my all-time favorite comfort foods (along with Roasted Sweet Potatoes).
I especially adore these baked sweet potato fries because they’re healthy, easy, and can be paired with just about any main dish.
Like these Homemade Fries, they are:
- Magically crispy on the outside and perfectly seasoned.
- Every bit as good as restaurant-style sweet potato fries.
- Less messy, easier, and better-for-you than deep fried sweet potato fries.
I don’t know about you, but by the time I’ve finished cutting sweet potatoes into sticks, I don’t have much additional energy left to finish preparing them.
I want to pop them into the oven at 400 degrees F and call it a day.
That’s this recipe: easy-peasy!
5 Star Review
“We made this recipe for the second time tonight! The egg white trick really does help to crisp them up.”
— Angie —
Secrets to Crispy Sweet Potato Fries
To ensure your sweet potato fries are crispy and not soggy, follow these tips.
- Egg White. Beaten egg white transforms in the oven and makes for amazingly crispy sweet potato fries! I learned this trick from Run Fast, Eat Slow.
- Cut the Fries Thinly and Uniformly. More details are below in “How to Cut Sweet Potato Fries.” You want the fries to be thin. It takes some patience, but the thin slices will help them crisp and taste like true fries, versus Sweet Potato Wedges. Wedges are delish, but not what we are going for here.
- Don’t Skimp on the Oil. While it’s tempting to cut out the oil to save a few calories, you need it for the sweet potatoes to roast properly without burning.
- Roast at 400 degrees F. After testing a few different oven temperatures, I found 400 degrees F to be the sweet spot for making fries that crisped nicely without burning.
Other Methods
While coating sweet potato fries with cornstarch or panko breadcrumbs are two popular methods for crispy fries, I don’t think they’re the best.
- Cornstarch. This is the most common method I’ve seen for making crispy fries. I’m just not into it. Cornstarch is messy. The fries never seem to coat evenly. It works (kind of) but not well enough to be worth the effort.
- Panko. I prefer it for vegetables that are naturally soft and have a high water content like Zucchini Fries. It’s not necessary for starchy vegetables like potatoes and sweet potatoes, which have the potential to crisp on their own.
How to Make Sweet Potato Fries from Scratch
Good sweet potato fries (even Grilled Sweet Potato Fries) should be lightly crunchy and give way to a tender roasted interior.
If you’re looking for a baked sweet potato fries recipe that’s better for you than a restaurant but doesn’t skimp on flavor, look no further.
The Ingredients
- Sweet Potato. A bright orange dream machine! Rather than the somewhat blank canvas that white potatoes create, sweet potatoes are slightly sweet and richly flavored all on their own. Plus, they’re packed with vitamins, minerals, and antioxidants. (Love sweet potatoes? Don’t miss my crispy Sweet Potato Hash Browns.)
- Egg Whites + Olive Oil. Our easy, secret duo of ingredients that works together to make the BEST crispy sweet potato fries every time.
- Seasonings. I used a combination of curry powder, salt, pepper, garlic powder, and cayenne pepper. It was the ideal mix of heat and sweet.
The Directions
- Whisk the egg whites until foamy.
- Cut the sweet potatoes into fries. Then, add them to the egg whites with the oil.
- Stir the spices together.
- Add the spices to the fries, and toss in a large bowl. Place the fries on the parchment-lined sheet pan.
- Bake sweet potato fries for 20 minutes at 400 degrees F. Flip the fries.
- Bake for another 10 to 15 minutes, until lightly browned and crispy.
TIP!
Every oven is different. Keep an eye on your fries for the final few minutes of cooking. Pull them sooner if they start getting too dark, or extend the cooking time if they’re not quite crispy yet.
- Finish with added spices or toppings and ENJOY!
Seasoning Suggestions
You can use this method for oven-roasted sweet potato fries with any of your favorite spice combos. Here are a few to try:
- Curry. My go-to and the version you’ll see in this sweet potato fries recipe. Curry’s warmth is delicious paired with the natural sweetness of sweet potatoes.
- Chipotle. Swap in 1/2 teaspoon of ground chipotle chile powder for the curry powder and cayenne pepper called for in this recipe. Smoky and so addictive.
- Spicy. Turn things up a notch by increasing the amount of cayenne pepper to 1/4 teaspoon. A little paprika is a nice touch too.
- Italian. Omit the curry powder and cayenne pepper, and use 1 teaspoon of Italian seasoning instead. Top the finished fries with a little freshly grated Parmesan (like these Parsnip Fries) for a delicious final touch.
- Classic. Simple salt and black pepper make an excellent, always satisfying everyday option. A dash of onion powder is a nice traditional seasoning choice too.
Sweet Potato Sauces
Because what you dip with sweet potato fries is half of the fun! Here are some ideas:
- Greek Yogurt Ranch Dip
- Barbecue Sauce
- Honey Mustard (the dipping sauce from my Pecan Crusted Chicken)
- The Best Guacamole
- Basil Pesto
Storage Tips
- To Store. Refrigerate leftover fries in an airtight storage container for up to 4 days.
- To Reheat. Rewarm fries on a baking sheet in the oven at 350 degrees F until hot.
- To Freeze. Lay the fries in a single layer on a baking sheet, and freeze until solid. Transfer the fries to an airtight freezer-safe storage container, and freeze for up to 3 months. Reheat from frozen.
What to Serve with Sweet Potato Fries
These fries are a treat all on their own, but here are some of my favorite dishes to pair with them:
Recommended Tools to Make this Recipe
- Baking Sheet. These are heavy-duty and will be a workhorse in the kitchen.
- Mixing Bowl. You’ll find so many uses for these easy-to-store bowls.
- Sharp Chef’s Knife. A perfect tool for easily cutting your fries.
The Best Chef’s Knife
This high-quality chef’s knife will make a world of difference in your meal prep.
When these healthy sweet potato fries are on the menu, you won’t want to share with a friend. Once you taste just how fantastic they are, you’ll be glad to have your own serving!
If you love sweet potatoes, be sure to check out the stellar recipes for Stuffed Sweet Potatoes (5-Ways!) from The Well Plated Cookbook.
Frequently Asked Questions
Sure! For a step-by-step recipe, try my favorite Air Fryer Sweet Potato Fries.
Homemade baked sweet potato french fries are healthy, even with the oil added for roasting. Unlike the sweet potato fries in a restaurant (which are deep fried in oil, often more than once), these fries have a moderate amount of fat, and that fat is heart-healthy olive oil.
While there’s no soaking required in this recipe, you will see other sweet potato fry recipes that have you soak the cut fries in cold water before cooking. This step helps remove the starch from the sweet potatoes, so they crisp nicely in the oven. While effective, it adds prep time to the recipe that isn’t necessary if you use my egg white trick.
Sweet Potato Fries
Ingredients
- 1 egg white use 1 additional tablespoon oil if you prefer the fries vegan
- 2 pounds 2 large or 3 medium sweet potatoes scrubbed and dried, peels on
- 2 tablespoons extra-virgin olive oil
- 3/4 teaspoon kosher salt plus additional to taste
- 1/4 teaspoon ground black pepper
- 1 tablespoon curry powder* optional, for flavor
- 1/4 teaspoon garlic powder optional, but highly recommended
- 1/8 to 1/4 teaspoon cayenne pepper optional, for heat
- Chopped fresh chives or parsley optional, for garnish
Instructions
- Position racks in the upper and lower thirds of your oven. Preheat oven to 400 degrees F. Line 2 baking sheets with parchment paper.
- Place the egg white in the bottom of a large mixing bowl. Briskly whisk until it is foamy.
- Cut potatoes into fry-shaped sticks that are about ¼- to ½-inch wide and 3-inches long. Make the pieces as uniform as possible so that the fries bake evenly. Place the fries in the bowl with the egg white as you go.
- Drizzle the fries with the oil.
- In a small bowl, stir together the curry powder, salt, black pepper, garlic powder, and cayenne.
- Sprinkle the spices over the fries. Toss to coat the fries evenly. Try to get them to be as evenly moistened and seasoned as possible.
- Spread the fries onto the baking sheets, dividing them evenly between each. Make sure the fries are not crowded, or they will steam and not crisp up.
- Bake the sweet potato fries for 20 minutes.
- Remove the pans from the oven, then flip the fries over (I recommend using a large spatula—scoop the fries in big sections, then use a fast turn of your wrist).
- Rearrange the fries back into a single layer to make sure they are not overlapping. If any look like they are browning too quickly, keep these towards the center or front of the baking sheet (the back of the oven tends to be the hottest).
- Return the pans to the oven, switching their positions on the upper and lower racks.
- Continue baking until the fries are crisp and brown on the outside and tender on the inside. The ends may look very dark on some of the fries, and you’ll see lighter brown spots in a few places. This will take about 10 to 15 additional minutes, depending on your oven and what size you cut the fries.
- Remove from the oven. Sprinkle with a pinch of additional salt. Serve immediately.
Video
Notes
- Adapted from Run Fast Eat Slow.
- TO STORE: Refrigerate leftover fries in an airtight storage container for up to 4 days.
- TO REHEAT: Rewarm fries on a baking sheet in the oven at 350 degrees F until hot.
- TO FREEZE: Lay the fries in a single layer on a baking sheet, and freeze until solid. Transfer the fries to an airtight freezer-safe storage container, and freeze for up to 3 months. Reheat from frozen.
- *SEASONING NOTE: Don’t miss more seasoning ideas for sweet potato fries in the main body of the post (above the recipe card).
Nutrition
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Oh I’m so happy for a sweet potato fry recipe that DOESN’T include the time of soaking OUT the starch and then the mess of tossing IN cornstarch… And then they usually burnt and took too much time to feel worth it. Today I remembered that I had sweet potato I needed to use up and u came across your post. Magic. What a delicious lunch with hummus ?
PS. I got the shipping notification for your cookbook and I can hardly wait to get it next week!!!
I’m so happy that you enjoyed the recipe, Jenn! Thank you for sharing this kind review AND for your preorder!!
I don’t if it was my oven or I made an error somewhere but I found 20 minutes on one side an additional 10-15 on the other at 400F was WAY too much. My fries were black by the time they came out of the oven. I reduced it to 10 minutes on one side and 10 on the other and that was PLENTY (for my oven). I also switched the baking pans on the racks as suggested.
I’m sorry your first batch burned, Jonas. Did you use the oil? It’s so hard to say what might’ve happened, as each oven is different. I hope the second batch turned out delicious!
No worries…yeah…it’s definitely my oven I think. It’s one of those small 24″ NYC apartment ovens and I have a sense that the heat doesn’t always circulate well. But but but…as you well know, the process of figuring these things out, what works, what doesn’t, the how-tos is much of the fun. And so, yes the second batch was much better. Because the oven is so small I couldn’t fit all of the sweet potato fries in on the first go. I learned from the first batch, adjusted my cooking time and voile! Sweet potato fry heaven! A VERY happy and healthy New Year to you Erin. Please know how much I have come to love your website, your recipes, learning, and sharing these creations with others. This was great! xo
I’m so happy that you were able to enjoy the second batch, Jonas! Thank you for your kind words!
I forgot to post a review when I made these fantastic fries! They were delicious, soft on the inside, and crispy on the outside, and so easy, too! I seasoned with only salt and pepper. My husband and I ate the whole batch in two sittings. Yum! Making them again tonight.
I’m so happy that you enjoyed the recipe, Peggy! Thank you for sharing this kind review!
Although I subbed smoked paprika for the curry powder, I otherwise followed the instructions closely. The paprika flavor went particularly well with grilled burgers.
This recipe was quick, easy, and I liked the results.
After getting busy with other dinner items, I inadvertently left some of the potatoes on the pan a bit longer and they developed lightly charred edges-also delicious.
Great recipe I’ll used again.
I’m so happy that you enjoyed the recipe, Maureen! Thank you for sharing this kind review!
Hands down the best recipe I have found for sweet potato fries. They turned out crispy, sturdy and yummy! I was a bit generous with my spices so got a bit of a kick in them too! Never going back to other methods of making fries!
I’m so happy that you enjoyed them, Rupa! Thank you for sharing this kind review!
Tried these tonight with pork tenderloin and oh boy, we’re they good! Loved the flavor and little bit of spice. I’ll definitely be making these again. Thanks!
I’m so happy that you enjoyed them, Korbey! Thank you for sharing this kind review!
My kids were french fry purists and refused to try sweet potato fries until this recipe came along. I cut them super thin and used a combo season salt and pepper. They LOVED them. The egg white trick is pure magic!
I’m so happy that you enjoyed the recipe, Jennifer! Thank you for sharing this kind review!
We made this recipe for the second time tonight. My S.O. first saw it on a Facebook video, and I followed that to this blog post to find the more detailed recipe. The great reviews convinced me to give this one a try, and this is going to be our go-to sweet potato fry recipe forever more. The egg white trick really does help to crisp them up without the use of anything more messy and difficult like cornstarch. It is really as simple as cutting up your potatoes, coating them with the whisked egg whites, drizzling with olive oil and sprinkling with the spices of your choice. Tonight we left out the Cayenne pepper as that made them just a little too spicy for us the first time, and enjoyed them even more. The curry, garlic powder, salt and pepper are the perfect mix. Both the recipe and method are easy, spot-on and a great way to get more healthy and delicious sweet potatoes into your diet. I bought four on my last trip to the grocery store with this recipe specifically in mind to make again!
I’m so happy that you’ve enjoyed them, Angie! Thank you for sharing this kind review!
Erin,
You’re a genius!
These are easy, quick and phenomenally delicious.
Thank you for this perfect recipe.
Susan
I’m so happy that you enjoyed them, Susan! Thank you for sharing this kind review!
Phenomenal, quick and easy! Didn’t even know we liked sweet potatoes. Very fragrant smell while baking. Thank you for sharing this recipe!
I’m so happy that you enjoyed the recipe, Sharon! Thank you for sharing this kind review!
This is it! The best sweet potato fry recipe out there. I will always use egg white from now on.
I’m so happy that you enjoyed the recipe, Jenny! Thank you for sharing this kind review!
These were delicious and easy! I always bake my sweet potato fries with just olive oil, but the egg white made a huge difference. My whole family loved them!
Hi Jill! So glad you enjoyed the recipe! Thank you for this kind review
We’ve never used curry in my house! Wasn’t quite sure what to expect but the flavor might be a new favorite… at least with the sweet potato. These were a 5 star can’t wait to eat them again kind of food.
Hi Lanie! So glad you enjoyed the recipe! Thank for this kind review!
We love these fries plain, but also enjoy dipping them in apple butter!
Hi Jennifer! So glad you enjoyed the recipe! Thank you for this kind review!