Baked Sweet Potato Fries Recipe - w/ 3 Sauces: Honey Mustard, Maple (2024)

FAQs

What sauce goes well with sweet potato fries? ›

Sweet potato fries pair well with just about flavor which leaves the dipping possibilities endless. A creamy yogurt-based sauce like a cinnamon yogurt is always a hit as well as something spicy like a chipotle aioli.

The secret to crispy (instead of soggy) sweet potato fries is to spread them out in an even layer with enough room so that they don't touch. This is especially important if you're making a big batch of fries. Instead of just piling more onto one baking pan, spread them out over two baking pans or cook them in batches.

Sweet potato fries are slightly higher in calories and carbs but also more nutrient dense than French fries. The greatest nutrient difference is that French fries have no vitamin A, while sweet potato fries are high in this nutrient. Vitamin A is important for your vision and immune system ( 2 ).

Serving Size 3 oz / about 22 pieces (85g)

For a topping, stick to butter, Greek yogurt, or sour cream, or try adding a dollop of cilantro lime dressing, tzatziki, chipotle sauce, pesto, guacamole, or a drizzle of tahini sauce. If you have leftover baked sweet potatoes, save the soft flesh for another recipe.

The cold water bath helps rinse the starch off the sweet potatoes so they're a bit more crispy. That said, if you do not have the time, you can still get crispy baked sweet potato fries by using high heat and a little drizzle of olive oil.

The main reasons for soggy sweet potato wedges are: overcrowding the baking sheet, not tossing in enough oil, having too thick sized wedges, and not roasting at a high enough heat.

The secret to crispy on the outside/fluffy on the inside is to cook them twice. Use russet (starchy) potatoes. Cut your fries and put them in an ice water bath to rinse off excess starch and prevent them from turning brown while you finish cutting. Try to keep the fries uniform in size so they cook evenly.

You can still eat sweet potatoes if you have diabetes, assures Huff. The fiber content in sweet potatoes, especially if you consume them with the skin on, can help reduce spikes in your blood sugar. Plus, how you cook your sweet potatoes can also help reduce the extent to which your blood sugar rises.

Can a diabetic eat sweet potato fries? ›

"If you have prediabetes or diabetes, choosing sweet potato over white potato can help reduce your chance of a blood sugar spike," adds Willingham. "Just be aware that this only holds true if you're boiling or air frying the sweet potato.

“One serving of sweet potatoes is generally about 4 to 5 ounces,” says Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices.

If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.

Note: 3 cups sweet potatoes is about 3-4 large sweet potatoes.

Honey mustard. Homemade if possible. Sriracha ketchup. Really thick and not too sour dipping ranch.

French fries are often salted, and are served with a variety of condiments, notably ketchup, curry, curry ketchup, curry sauce, hot or chili sauce, mustard, mayonnaise, salad cream, honey mustard, bearnaise sauce, remoulade, tartar sauce, tzatziki, garlic sauce, fry sauce, burger sauce, ranch dressing, barbecue sauce, ...

The acidic, sweet-and-sour flavor of the ketchup complements fries' salty seasoning, while its consistency allows it to stick to them. However, just because ketchup is the most popular dip for fries doesn't mean it's the only one people like.