How to Make Crispy and Healthy Baked Sweet Potato Fries

My favourite vegetables are sweet potatoes and pumpkin, regularly consuming a few of each in a week. I love how versatile they are, easily whipping into scoop-able side dishes, acting as the main attraction in a savoury soup, and roasting into the sublime when popped into a hot oven.

When sweet potato fries became all the rage a decade ago I found myself upgrading my regular fries to the sweet rendition when enjoying a greasy burger binge. Restaurants typically deep fry sweet potatoes but I wanted to enjoy the same experience at home by cutting back on the fat. This recipe is proof that it is indeed possible!


2 large sweet potatoes

4 teaspoons cornstarch

2 tablespoons grapeseed, sunflower, peanut or canola oil

Non-stick cooking spray

Salt and pepper to taste


Cut sweet potatoes into 1/4 inch matchsticks. Place in a bowl and cover in cold water. Let them soak for an hour or overnight. Pour the water and sweet potato into a colander, rinse with water and pat dry with paper towels. By adding the sweet potato to water you help release some of the starch which ensure a crisper finished product.

Preheat oven to 425F.

Line a large baking sheet with tin foil and cover in non-stick cooking spray.

Add half of your sweet potato fries to a large plastic bag. Add 2 teaspoons of cornstarch over the tables, twirl your bag and shake vigorously to coat the contents completely. Empty the bag into a bowl and use your hands to toss oil. Do not use olive oil as a replacement (it has a much lower burning point so will smoke off easily). Arrange the fires on the prepared pan in a single layer. It is important not to crowd the pans (non of your fries should touch) as they need their own space to steam off and crisp up.

Place pan in the oven and set timer for 15 minutes. After 15 minutes, use a stiff metal spatula and flip over your fries. Return the pan to the oven and bake for another 10-15 minutes, or until they have nicely browned.

Shut the oven off, prop the door open halfway, and let cool and crisp further for 10 minutes before serving. Toss with salt and pepper to taste.



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