Baked Vegan Sweet Potato Fries

Baked Vegan Sweet Potato Fries

The Spruce / Eric Kleinberg

Prep: 10 mins
Cook: 30 mins
Total: 40 mins
Servings: 4 servings
Nutrition Facts (per serving)
154 Calories
4g Fat
28g Carbs
3g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 154
% Daily Value*
Total Fat 4g 5%
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sodium 128mg 6%
Total Carbohydrate 28g 10%
Dietary Fiber 5g 16%
Total Sugars 9g
Protein 3g
Vitamin C 27mg 133%
Calcium 57mg 4%
Iron 1mg 7%
Potassium 655mg 14%
*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 kosher salt

  • Dash cayenne pepper, optional

  • Coconut or vegetable oil cooking spray

Steps to Make It

  1. Gather the ingredients.

    Ingredients for low fat sweet potato fries

    The Spruce / Eric Kleinberg

  2. Preheat oven to 400 F. Wash and peel sweet potatoes, taking care to cut out brown spots and eyes. Cut potatoes lengthwise into wedges or sticks.

    Washed and peel potatoes, sliced into pieces

    The Spruce / Eric Kleinberg

  3. Place cut sweet potatoes in a large bowl and drizzle with extra-virgin olive oil. Toss to combine.

    sweet potato pieces in a bowl

    The Spruce / Eric Kleinberg

  4. Combine cumin, paprika, and salt in a small bowl and mix together.

    cumin, paprika, and salt in a small bowl

    The Spruce / Eric Kleinberg

  5. Sprinkle mixture onto cut sweet potatoes. Gently toss to incorporate until potatoes are evenly coated with both oil and spices. Adjust seasoning, as necessary. 

    potatoes and spices in a bowl

    The Spruce / Eric Kleinberg

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

    greased baking sheet

    The Spruce / Eric Kleinberg

  7. Place coated sweet potatoes onto sheet in a single layer.

    Place coated sweet potatoes onto sheet in a single layer

    The Spruce / Eric Kleinberg

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

    Baked Vegan Sweet Potato Fries on a baking sheet

    The Spruce / Eric Kleinberg

  9. Serve fries plain, with ketchup, barbecue sauce, or ranch dressing.

    Baked Vegan Sweet Potato Fries with a side of sauce

    The Spruce / Eric Kleinberg

Tips

  • When selecting your sweet potatoes, make sure to pick potatoes that are pale in color and free of mold, green spots, or bruises.
  • 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.

Recipe Variation

  • You can also sub yams for sweet potatoes in this recipe for a slightly sweeter taste.