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Baked Sweet-Potato Fries

A healthy redo of french fries, this popular "vegetable" curbs the fat and salt but keeps the crunch.

  • Prep:
  • Total Time:
  • Servings: 6
Baked Sweet-Potato Fries

Source: Body+Soul, January/February 2009


  • Vegetable oil for parchment
  • 2 large sweet potatoes (about 2 pounds), skins on, scrubbed and cut into 4-inch sticks, each 1/2 inch thick
  • 3 large egg whites (a scant 1/2 cup)
  • Mediterranean Spice


  1. Preheat oven to 450 degrees with racks in the upper and middle positions. Line two baking sheets with parchment paper and rub with oil.

  2. Put sweet potatoes in a microwave-safe container, cover, and microwave 2 minutes. Stir gently, cover, and microwave 1 to 2 minutes more until pieces are pliable. Let rest 5 minutes covered; pour onto a platter.

  3. In a large bowl, whisk egg whites until frothy, add spice mix, and whisk to blend. Working in batches, toss the sweet-potato pieces in the seasoned egg whites, letting the excess liquid drip back into the bowl. Place in a single layer on prepared baking sheets. Bake 10 minutes, then flip pieces over with a spatula. Rotate baking sheets from front to back and from one rack to the other. Bake until dark golden brown, about 15 minutes. Serve immediately.

Reviews (11)

  • jenniealice1357 8 Jan, 2012

    This was a really great snack (I could eat it every night) for being on the action plan. I only did 1 sweet potato for myself and skipped the egg white wash (no animal products in week 1) and it gave me about 6 grams of protein: I was feeling a bit protein low during the detox part of the plan, so it was a good addition.

  • CupcakeDreamMachine 18 May, 2010

    I've tried to make sweet potato fries without a recipe before, and they end up tasty but limp. I think the combination of starting them in the microwave and the egg wash made them perfectly cooked. However, at 450, the parchment paper burned, but maybe it was my oven. Otherwise, they were delicious! I seasoned with old bay, cayenne, brown sugar and ate them with bbq sauce!

  • m1981b 7 Mar, 2010

    These were really good, and very easy to make. I think I would skip coating them with the egg whites and just toss the potatoes with a little bit of oil to coat and then add the herbs, plus I'd skip the parchment and just line the pan with foil and either cooking spray or oil to facilitate clean up.

  • m1981b 28 Feb, 2010

    You can find the calorie counts in the article, before the actual recipe (I found the article first and then clicked on the recipe).

  • m1981b 28 Feb, 2010

    You can find the calorie counts in the article, before the actual recipe (I found the article first and then clicked on the recipe).

  • ejb1015 23 Feb, 2009

    Delish and super easy. The spice combo adds a nice addition to the already tasty sweet potatoes. Will certainly make again.

  • SusetteM 20 Feb, 2009

    I also would like to see the nutrition values on these recipes, since I am counting calories, fat and fiber.
    Thank you:)

  • Kathleenmf 20 Feb, 2009

    I'm trying to find nutrition information on all of these "healthy" recipes. Am I missing it, or is it simply not included for any of them?

  • papillonluvr 4 Feb, 2009

    Ah yes.....the blue words (hypertext). I use a high contrast black screen and have often not seen hypertext w/o highlighting first.
    I see it now. Thank you.

  • judykay43 31 Jan, 2009

    You may click on the blue words Mediterranean Spice and the recipe will pop up for you. Hope this helps

  • papillonluvr 31 Jan, 2009

    What spice mix?

    There's no spice mix or spice options mentioned in the recipe. I wonder what Chinese Five Spice would taste like w/ sweet potato?

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