Baked Sweet Potato Fries

Ingredients

• 454 g (1 lb)sweet potatoes, peeled
• 30 ml (2 tbsp)olive oil
• 2.5 ml (1/2 tsp)garlic powder
• 2.5 ml (1/2 tsp)paprika powder or smoked paprika
• 15 ml (1 tbsp)dried parsley flakes
• 7.5 ml (1.5 tsp)cornflour
• 1.25 ml (1/4 tsp)sea salt; omit for babies under 12 months

Instructions

1. 1

   Cut the potatoes

   Peel the sweet potatoes and cut them into evenly sized fries about 6 mm (¼ inch) wide.

2. 2

   Soak the fries

   Place the cut fries in cold water and leave them to soak for 30 minutes.

3. 3

   Heat the oven

   While the fries soak, preheat the oven to 220°C (430°F).

4. 4

   Dry the potatoes

   Rinse and drain the fries, then pat them dry with a clean towel.

5. 5

   Coat with oil

   Put the fries in a bowl with the olive oil and mix thoroughly so they are evenly coated.

6. 6

   Add the seasoning

   Mix the garlic powder, paprika, dried parsley and cornflour together. Add this mixture to the fries and mix well.

7. 7

   Arrange on tray

   Transfer the fries to a baking sheet lined with parchment paper and spread them out without overcrowding.

8. 8

   Bake the fries

   Bake for about 35 minutes, turning the fries halfway through.

9. 9

   Season with salt

   Remove the fries from the oven and add the sea salt to taste. Omit the salt for babies under 12 months old.

10. 10

    Cool and serve

    Leave the fries to cool slightly, then 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 is oven-baked and seasoned with paprika, garlic and parsley.

A brief soak, a thorough drying and a coating of cornflour help prepare the fries for the hot oven. The result is a simple, savoury side with sweet potato flavour.

Nutrition and macros by portion

The nutrition label shows one serving as written: 669 calories, 10g protein, 97g carbs, 29g fat.

The sweet potatoes provide most of the carbohydrates, while olive oil contributes most of the fat. The listed ingredients provide little protein, so serve a portion with a protein-rich main and vegetables to balance the plate.

The key ingredients

Sweet potatoes: cut them to a consistent width so the pieces cook at a similar pace. The recipe specifies fries about 6 mm wide.

Cornflour: mix it with the dry seasonings before adding it to the oiled fries, so it is distributed rather than clumping in one spot.

Paprika and parsley: regular paprika gives a gentle savoury note, while smoked paprika brings a more pronounced smoky flavour.

Why soak and dry them

Soaking: the recipe calls for 30 minutes in cold water before baking. Drain and rinse the fries afterwards as directed.

Drying: pat the fries thoroughly with a clean towel before adding oil. Excess water can make it harder for the seasoning mixture to cling evenly.

Getting the texture right

Even coating: mix the fries with the olive oil first, then add the combined seasonings and cornflour. This two-stage approach helps coat the pieces all over.

Space on the tray: spread the fries out rather than piling them up. Turning them halfway through the 35-minute bake exposes the other side to the heat as well.

Timing and doneness

Plan for the 30-minute soak, then bake the fries for about 35 minutes at 220°C. The method gives an approximate baking time rather than a specific doneness test.

Check the tray as you turn the fries halfway through, and allow them to cool slightly after baking before serving.

What to serve with them

These fries make an easy side for burgers, sandwiches or a casual family meal. Their sweet-and-savoury seasoning also works alongside grilled vegetables or a simple salad.

For a fuller plate, pair them with a protein-rich main and vegetables, or serve a dip alongside for dunking.

Recipe notes & tips

• Cut the fries to a consistent width so they bake more evenly.
• Dry the potatoes well after soaking before adding the oil.
• Mix the dry seasonings and cornflour together before sprinkling them over the fries.
• Use a baking sheet large enough to spread the fries out without piling them up.
• Turn the fries halfway through the baking time as directed.
• Leave the salt out when serving babies under 12 months old.

Variations

• Smoky paprika: use smoked paprika in place of regular paprika.
• Milder seasoning: reduce the paprika for a gentler flavour.
• Herb change: replace the dried parsley with another dried herb you enjoy.
• Dip on the side: serve with a preferred dipping sauce.
• Extra garlic: increase the garlic powder slightly for a stronger savoury flavour.

Common mistakes to avoid

• Uneven cuts: fries of different widths may cook at different rates; cut them as evenly as possible.
• Skipping the soak: allow the full 30 minutes in cold water as specified in the method.
• Damp fries: water left on the potatoes can prevent an even coating; pat them dry thoroughly.
• Seasoning clumps: combine the dry ingredients before adding them to the oiled fries.
• Crowded tray: piled-up fries will not have space around them; spread them out on the baking sheet.
• Forgetting to turn: flip the fries halfway through the bake so both sides are exposed to the heat.

How to store

Store leftover fries in an airtight container in the fridge and use within 3 days. Reheat in a hot oven until warmed through; they may be softer than when freshly baked.

Frequently asked questions