Baked Vegan Sweet Potato Fries

Sweet Potato Fries
Photography by Matthew Lankford / Getty Images
Ratings (25)
  • Total: 40 mins
  • Prep: 10 mins
  • Cook: 30 mins
  • Yield: about 4 servings
Nutritional Guidelines (per serving)
78 Calories
4g Fat
11g Carbs
1g Protein
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Nutrition Facts
Servings: about 4 servings
Amount per serving
Calories 78
% Daily Value*
Total Fat 4g 5%
Saturated Fat 0g 2%
Cholesterol 0mg 0%
Sodium 311mg 14%
Total Carbohydrate 11g 4%
Dietary Fiber 2g 6%
Protein 1g
Calcium 23mg 2%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

If you crave the crisp, saltiness of French fries, this easy vegan sweet potato fries recipe provides a healthy-ish—or at least healthier— and low-fat substitute that will satisfy your craving. Baked sweet potato fries are lower in fat than their deep-fried counterpart, plus they're loaded with antioxidants and phytonutrients like carotenoids (vitamin A), ascorbic acid (vitamin C), alpha-lipoic acid, and selenium. Discerning foodies may even notice this recipe popping up on dinner menus in trendy gastropubs.

For a twist on the ordinary—and when you don't feel like toting your family to an expensive restaurant— try this quick-to-prepare vegan and gluten-free recipe (and make sure to forego prepared seasoning salts). Or, work this dish into your next barbeque menu, whether you're pleasing guests with food restrictions or trying to pull a fast one on your kids. Either way, you won't have leftovers. Promise.

Ingredients

  • 3 large sweet potatoes
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon cumin
  • 1/4 teaspoon paprika
  • 1/2 teaspoon sea salt 
  • Dash of cayenne pepper (optional)
  • Coconut or vegetable oil cooking spray

Steps to Make It

When selecting your sweet potatoes, make sure to pick potatoes that are pale in color and free of mold, green spots, or bruises. You can also sub yams for sweet potatoes in this recipe for a slightly sweeter taste.

Prepping the Sweet Potatoes

  1. Preheat the oven to 400 F.

  2. Wash and peel the sweet potatoes, taking care to cut out brown spots and eyes.

  3. Cut the potatoes lengthwise into wedges or sticks.

  4. Place the cut sweet potatoes in a large bowl and drizzle them with the extra virgin olive oil.

  5. Toss to combine.

Seasoning the Sweet Potatoes

  1. Combine the cumin, paprika, and sea salt in a small bowl and mix them together.

  2. Sprinkle the mixture onto the cut sweet potatoes.

  3. Gently toss to incorporate until the potatoes are evenly coated with both oil and spices.

  4. Adjust seasoning, as necessary. 

Cooking the Sweet Potatoes

  1. Spray a baking sheet with coconut or vegetable oil spray. Alternately, use a silicone baking mat or wax paper to cover your sheet. 

  2. Place the coated sweet potatoes onto the sheet in a single layer.

  3. Bake in a preheated oven for about 30 minutes, or until done. Toss once or twice, turning the pan as needed, to make sure the fries bake evenly. 

  4. Serve fries plain, with ketchup, barbeque sauce, or ranch dressing, and enjoy.

Tips

  • Some cooks prefer to leave the sweet potato skins on in order to gain the full nutritional value of the vegetable. However, depending on the potato, skins may be tough to chew.
  • Make sure to bring your oven up to full temperature before baking the sweet potatoes fries. Placing them in prematurely will cause uneven cooking and possibility burn or ruin your side dish.