Sweet Potato Fries

Ingredients

• 4 medium (about 700 g)sweet potatoes
• 30 ml (2 tbsp)oil
• to tastesalt

Instructions

1. 1

   Cut the potatoes

   Peel the 4 sweet potatoes and cut them into chip shapes about 1 cm wide.

2. 2

   Soak the fries

   Put the cut sweet potatoes in a large bowl and cover with cold water. Cover the bowl with cling film and leave them to soak for about 30 minutes, or longer if you prefer; they can be left overnight.

3. 3

   Heat the oven

   While the fries soak, preheat the oven to 220°C, or 200°C for a fan oven.

4. 4

   Dry the potatoes

   Drain the fries and spread them over kitchen paper. Pat them dry to remove excess water.

5. 5

   Coat with oil

   Arrange the fries in a single layer on a baking tray, using a second tray if needed. Drizzle over 30 ml (2 tbsp) oil and toss so the fries are coated.

6. 6

   Bake and turn

   Bake for 10 minutes, turn the fries with a fish slice, then return them to the oven for a further 10 minutes.

7. 7

   Season and serve

   Take the fries out of the oven, sprinkle with salt to taste and serve.

What are sweet potato fries?

Sweet potato fries are a familiar American-style side, made by cutting sweet potatoes into sticks and baking or frying them. This version uses the oven for an easy, hands-off approach.

The simple method relies on soaking and drying the potatoes before baking, then turning them partway through. That gives the fries a chance to colour on more than one side.

Nutrition and macros by portion

The nutrition label shows one serving as written: 218 calories, 3g protein, 35g carbs, 8g fat.

Sweet potatoes provide most of the carbohydrate, while the oil contributes most of the fat; the potatoes provide a small amount of protein. Pair a portion with a protein-rich main and some vegetables to make a more balanced plate.

Why soak the sweet potatoes?

Soaking: the recipe calls for about 30 minutes in cold water, with the option to leave the fries longer or overnight. This gives you time to prepare the oven and other parts of the meal.

Drying: pat the drained fries with kitchen paper before adding oil. Removing excess water helps avoid putting wet fries straight onto the hot tray.

Cut and space them evenly

Cut size: aim for sticks about 1 cm wide so the pieces are similar in size. Keeping them even makes it easier for them to cook at a similar rate.

Tray space: arrange the fries in a single layer rather than piling them up. Use a second tray if the first one is crowded.

The oil and oven

Oil: use 30 ml, or 2 tablespoons, and toss the fries so they are coated. Olive, rapeseed and vegetable oil are all suitable choices for this recipe.

Temperature: heat a conventional oven to 220°C, or a fan oven to 200°C. Make sure the oven is hot before the fries go in.

Turning and checking for doneness

Turn: after the first 10 minutes, use a fish slice to turn the fries, then bake them for another 10 minutes. This is the method's only mid-bake check.

Finish: the stated baking time is 20 minutes, but the fries may vary with their size and oven. Look for browned edges and a tender centre before serving.

What to serve with them

These fries work as a side with burgers, sandwiches or a simple main course. Add a green salad or vegetables for a meal with more variety.

Season them with salt just after baking, while they are hot. Serve straight away for the best contrast between the edges and the soft centres.

Recipe notes & tips

• Keep the sticks close to 1 cm wide for more even cooking.
• Pat the drained fries thoroughly dry before adding the oil.
• Use two trays rather than letting the fries overlap.
• Turn the fries after the first 10 minutes of baking.
• Season with salt to taste once the fries come out of the oven.

Variations

• Try rapeseed oil: use it for a neutral-tasting coating.
• Use olive oil: coat the fries with it instead of another vegetable oil.
• Add black pepper: grind it over the fries with the salt after baking.
• Add paprika: sprinkle a little over the fries before serving.
• Serve with a dip: offer a favourite sauce on the side.

Common mistakes to avoid

• Uneven sticks: cut them to a similar 1 cm width so they cook more evenly.
• Skipping the soak: allow about 30 minutes in cold water, or leave them longer if needed.
• Wet fries: pat them dry with kitchen paper after draining.
• Crowded tray: spread the fries in one layer and use a second tray if necessary.
• Forgetting to turn: flip the fries after 10 minutes, then bake for another 10 minutes.

How to store

Cool any leftovers and store them in a covered container in the fridge for up to 3 days. Reheat in a hot oven until warmed through; they may be softer than when freshly baked.

Frequently asked questions