Easy Oven Baked Sweet Potato Fries

BY : PUBLISHED : July 4th, 2022 UPDATED: August 5th, 2022

Did you know you can make perfect fried sweet potatoes without frying? This recipe for oven baked sweet potato fries comes out perfectly seasoned and tasty each and every time. Oven sweet potato fries without any oil make a great side dish for meals or a snack on their own with a tasty dipping sauce.

Estimated Cost Per Serving: $.50

completed sweet potato fries in a baking tray with a small bowl of sauce

Sweet potatoes are full of so many nutrients and are a nice change from white potatoes. This sweet potato recipe is lightly spiced using pantry staple seasonings and baked up into a delightfully flavorful side dish.

Making roasted fries with sweet potatoes is easy and they're perfect for serving with white bean burgers or chickpea quinoa burgers to create a meal the whole family will love.

This easy and healthy option for roasted potato fries doesn’t cook up crispy. They will be a lot softer compared to deep-fried fries, or fries baked with an oil coating.  But they are great tasting, I promise!

Love sweet potatoes? Then you definitely need to check out this amazing sweet potato salad and this family favorite, sweet potato curry

Why This Recipe Works

  • An easy oil-free recipe for oven sweet potato fries.
  • These fries make a healthy alternative to regular french fries and this baked version is even healthier.
  • A great side dish for burgers, sandwiches, and more.

What Goes Into This Recipe

Make the best fried sweet potatoes in the oven using mostly pantry staples to cook up a flavorful side the whole family will devour!

raw potatoes alongside a small bowl of seasoning on the side
  • Sweet potatoes: The heart of the dish. Choose medium-sized sweet potatoes without any dark spots or signs of discoloration. 
  • Seasonings: This recipe for homemade sweet potato fries uses smoked paprika, garlic powder, onion powder, and cayenne pepper to flavor the sweet potatoes. The aromatic and zesty flavors make the perfect pair for the sweetness of the potatoes.
  • Salt and ground black pepper: Just a touch to bring all the flavors together.

How To Make This Recipe

Here's exactly how to make sweet potato fries in the oven for a tasty side dish everyone will love!!

  • 1) The first thing you need to do is to preheat the oven to 450 degrees F so it will be ready when you’re done prepping the potatoes.
  • 2) Scrub the outside of the potatoes well. If you want, you can also peel the potatoes.
  • 3) Cut the sweet potatoes into fry-size pieces about ½-inch thick. 
sliced sweet potatoes on a cutting board
  • 4) Place the pieces in a bowl or large Ziplock/Stasher bag.
  • 5) Mix all the spices in a small bowl.
  • 6) Then, add the seasonings to the potatoes and toss until the fries are completely covered.
  • 7) Spread them out on a non-stick baking sheet in a single layer and bake for 20 minutes. 
  • 8) Remove from the oven and serve them immediately.
post cooked sweet potato fries in a baking tray

Spice Variations

  • Cajun: Use your favorite blend of cajun spices or blackening spices.
  • Fresh herb: Dice up some fresh rosemary and thyme to add to the seasoning mix.
  • Jerk Style: Replace the seasonings with spicy jerk seasoning.
  • Taco: Use your favorite taco seasoning in place of the other spices in the recipe.

Expert Tips

  • More nutrition. Leave the peels on and scrub well.
  • Evenly cut. For even cooking make sure the fries are all cut into similar size pieces.
  • Single-layer. The oven-baked sweet potato fries cook better when laid out in an even layer on the cooking pan. If necessary, use two baking sheets.
  • High temperature: Cooking these oven fries works best at a high temperature. It’s what gives the outside some crispiness.

FAQs

Are sweet potato fries healthy?

They can be a part of a healthy diet when eaten in moderation. This recipe skips the oil and bakes them so they are healthier. When comparing sweet potatoes to regular potatoes, they have a more robust micronutrient profile. Sweet potatoes are a good source of vitamin A, are higher in potassium, and may have a lower glycemic index than white potatoes.

Are sweet potato fries gluten-free?

Yes, they are generally gluten-free and this recipe is for sure. Just be careful when eating sweet potato fries you haven’t made such as at a restaurant as they may have hidden ingredients added which may not be gluten-free.

completed sweet potato fries in a baking tray with a small bowl of sauce

What to Eat with Sweet Potato Fries

Delectable oven-baked sweet potato fries make a great side dish for so many types of meals. Here are some of my favorites for serving!

Dipping Sauce

One of the fun ways to serve up these healthy fries with sweet potatoes is with a dipping sauce. As a snack or for groups, you might even want to pick 2-3 sweet potato dipping sauces and offer up some options for everyone to enjoy.

completed sweet potato fries in a baking tray

More Potato Recipes

Photos by Alfonso Revilla

completed sweet potato fries in a baking tray with a small bowl of sauce

Oven Baked Sweet Potato Fries

Terrence Paschal
This recipe for oven baked sweet potato fries comes out perfectly seasoned and tasty each and every time. Oven sweet potato fries without any oil make a great side dish for meals or a snack on their own with a tasty dipping sauce.
4.91 from 22 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Dinner, Lunch
Cuisine American
Servings 4 servings
Calories 226 kcal
METHOD Oven
DIET Vegan

Ingredients
  

  • 3 large sweet potatoes
  • 1 teaspoon of smoked paprika
  • 1 teaspoon of garlic powder
  • 1 teaspoon of onion powder
  • ¼ teaspoon of cayenne pepper
  • ½ teaspoon of salt
  • ½ teaspoon of pepper

Instructions
 

  • Preheat oven to 450 degrees F.
  • Cut potatoes into fry-size pieces about ½-inch thick.
  • Mix spices in a small bowl. Place fries into a bowl or large ziplock bag.
  • Add seasonings and toss until fries are covered with seasoning.
  • Place on a non-stick baking sheet and bake for 20 minutes.
  • Remove from oven.

Notes

  • More nutrition. Leave the peels on and scrub well.
  • Evenly cut. For even cooking make sure the fries are all cut into similar size pieces.
  • Single-layer. The oven baked sweet potato fries cook better when laid out in an even layer on the cooking pan. If necessary, use two baking sheets.
  • High temperature: Cooking these oven fries works best at a high temperature. It’s what gives the outside some crispiness.

Nutrition

Calories: 226kcalCarbohydrates: 53gProtein: 4gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 432mgPotassium: 891mgFiber: 8gSugar: 11gVitamin A: 36476IUVitamin C: 6mgCalcium: 82mgIron: 2mg
Tried this recipe?Please tag us at @PlantBasedonaBudget! 🙂

Disclaimer: Although plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

About Terrence Paschal

Plant based food, micro brews, punk rock, and running are what I am about.

View all posts by Terrence Paschal

Reader Interactions

Comments

  1. Teodora says

    5 stars
    Kids love these! And it is so simple and quick to make!

    • Andrea White says

      The quick and easy ones are my favorite! So glad your kiddos loved these fries!

  2. Gina H. says

    5 stars
    My absolute favorite savory snack! These sweet potato fries are the BEST!

    • Andrea White says

      Gotta love sweet potato fries!

  3. Tina says

    5 stars
    These sweet potato fries look amazing!

    • Andrea White says

      You'd love them! They're too good!

  4. Janaye says

    5 stars
    Homemade food is always fresh and tastes amazing! Love these

    • Andrea White says

      Agreed! Always the best!

  5. Andrea White says

    5 stars
    Gotta love sweet potato fries! So so good!

  6. nancy says

    5 stars
    i love a good batch of yam fries and these were awesome and not soggy!

    • Andrea White says

      Nothing like a crisp sweet potato fry!

  7. Katie says

    5 stars
    These sweet potato fries are perfect! Crispy and sweet!

    • Andrea White says

      Right?! They turn out so so good!

  8. Melanie says

    5 stars
    What flavorful sweet potato fries! Love your dipping sauce suggestions as well. Thank you!

    • Andrea White says

      So many ways to enjoy these fries!

  9. Natalie says

    5 stars
    I used to make sweet potato recipes all the time when my kids were babies, thank you for reminding me of it! They loved these beautiful fries!

    • Andrea White says

      So glad you all enjoyed this recipe! Nothing like a good sweet potato fry!

Leave a Reply

Your email address will not be published.

Recipe Rating




BeanandRiceBurrito PBOAB 1

5 Secrets to Easy Meal Planning

Free Printable Plans & Recipes for Healthy Meals

FREE EMAIL BONUS

Plantbased on a budget Logo