Crispy on the outside, tender on the inside, and naturally sweet—these oven-baked sweet potato fries are a delicious and nutrient-dense side or snack. With a satisfying crunch and vibrant orange hue, they offer more than just flavor—they’re packed with powerful antioxidants and slow-digesting carbohydrates that support overall wellness.
Preparation Time
- Prep time: 10 minutes
- Cook time: 25–30 minutes
- Total time: 35–40 minutes
- Servings: 2–3 portions
Ingredients
- 2 medium sweet potatoes, peeled and cut into thin fries
- 1½ tablespoons extra virgin olive oil
- ½ teaspoon smoked paprika
- ¼ teaspoon garlic powder
- Sea salt and black pepper to taste
- Optional: fresh parsley or rosemary for garnish
Instructions
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
- Prep sweet potatoes: In a large bowl, toss the cut sweet potatoes with olive oil, paprika, garlic powder, salt, and pepper until well coated.
- Spread evenly: Arrange fries in a single layer on the baking sheet, ensuring they are not overlapping (this helps crisp them up).
- Bake for 25–30 minutes, flipping once halfway through, until golden and slightly crispy on the edges.
- Cool slightly before serving. Garnish with fresh herbs if desired.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 160 kcal |
| Carbohydrates | 25 g |
| Dietary Fiber | 4 g |
| Sugars (natural) | 5 g |
| Protein | 2 g |
| Fat | 6 g |
| Vitamin A | ~400% DV |
| Potassium | ~15% DV |
Evidence-Based Health Benefits
1. Supports vision and immune health
Sweet potatoes are one of the richest sources of beta-carotene, which converts into vitamin A—a nutrient essential for eye health and immune function.
Reference: Sommer et al., American Journal of Clinical Nutrition, 2002.
2. Aids blood sugar control
The fiber and complex carbohydrates in sweet potatoes promote a slower rise in blood glucose compared to refined carbohydrates.
Reference: Ludvik et al., Diabetes Care, 2004.
3. Provides antioxidant and anti-inflammatory compounds
Sweet potatoes contain polyphenols and anthocyanins (especially in purple varieties) that help reduce inflammation and oxidative stress.
Reference: Wang et al., Journal of Agricultural and Food Chemistry, 2010.
Cooking Tips
- For extra crispiness, soak raw fries in cold water for 30 minutes before baking, then dry thoroughly.
- Use convection bake mode if your oven has it, for better air circulation.
- For a flavor boost, sprinkle with cinnamon or chili powder depending on your preference.
- Serve with a Greek yogurt dip with lemon and herbs for a refreshing contrast.
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