Healthy Baked Sweet Potato Fries

sweet potato fries3

More often than not, I get a craving for some good old burgers and fries. I could go to the local bar and order myself a big juicy burger with a basket of fries big enough to feed a family of four. But after I think about it for a while, I remember how I usually feel walking out of that bar after my meal: overly full, bloated, and like my skin is covered in grease. Yuck. Nobody wants to feel that way, so that’s why I figured out a way to make baked fries that actually taste really, really good and are at least 10x more healthy than the usual stuff you get in that greasy basket.

The main thing I needed to figure out was how to make healthy fries crispy enough in order to satisfy my craving for unhealthy fries. The trick is really simple: you soak the cut up potatoes in cold water for 20 minutes before baking them. Then, you make sure you dry them thoroughly before seasoning and baking. Complicated, right? 😉

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Soaking them in cold water will remove some of the starch, which will give you that crunch you’re looking for. And making sure they’re dry before baking them is pretty self-explanatory: extra water = sogginess.

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So I tried this trick out with regular potatoes, but then I did it for sweet potatoes and wow did they turn out perfect. What’s more is that they gave my meal a super duper health kick. Sweet potatoes can be found in almost all grocery stores any time of the year and they are packed with good-for-you nutrients such as Vitamin A! Did I mention how good they taste when you toss them in a little garlicky, salty goodness like I did? Mmmm. {Licking salt off fingers} 🙂

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Healthy Sweet Potato Fries
Serves 4
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Total Time
50 min
Total Time
50 min
118 calories
14 g
0 g
7 g
1 g
1 g
133 g
628 g
3 g
0 g
6 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 118
Calories from Fat 60
% Daily Value *
Total Fat 7g
Saturated Fat 1g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 0mg
Sodium 628mg
Total Carbohydrates 14g
Dietary Fiber 2g
Sugars 3g
Protein 1g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 2 large sweet potatoes
  2. 1 teaspoon garlic powder
  3. 1 teaspoon coarse salt
  4. 2 tablespoons light olive oil
  5. Cold water
  1. Wash, peel and cut sweet potatoes into even sized fries (I cut mine 1/4 inch thick).
  2. Place potatoes in a large bowl and cover completely in cold water. Set timer for 20 minutes.
  3. Preheat oven to 400 degrees fahrenheit.
  4. After at least 20 minutes of soaking, take potatoes out of cold water and dry completely with paper towel.
  5. In a dry bowl, add potatoes, garlic powder, salt, and olive oil and toss until all fries are coated evenly.
  6. Line baking sheet with parchment paper. Spread fries evenly onto sheet and bake for 30 minutes, flipping each fry halfway through.
  7. Add more salt on top if needed and serve hot!
  1. Very important: the baking time depends entirely on how thick or thin you cut the potatoes. Make sure you keep an eye on the fries and flip them accordingly. They should get a little dark brown on the edges.
Spicy Spoonful

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  1. gloria says:

    Wow !!thats so healthy …I love sweet potatoes and I’m sure this taste yumm…

  2. Nadia says:

    I LOVE sweet potatoes too! Hope you try this recipe and like it 🙂

  3. Yummy! Love baked sweet taters!!

  4. So glad I stumbled on your blog – now I know the secret to crunchy sweet potato fries – the cold water soak! Thank You!

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