Baked Sweet Potato Fries Recipe - Best Alternative to French Fries (2024)

FAQs

What is a good substitute for French fries? ›

However, sweet potato fries contain similar amounts of carbohydrates and sodium when compared to traditional French fries. In other words, while they may be a healthier alternative to salty fast-food fries, they also have some downsides if you eat them in large quantities.

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.

There are many advantages of baked fries over fried fries. Baked fries are lower in calories and fat, and they're also much easier to make at home. When you fry potatoes, a lot of the potato's natural nutrients are lost in the process. But when you bake potatoes, they retain more of their vitamins and minerals.

Plus, they're delicious, easy to make and a much healthier alternative to those greasy french fries. One thing I love about this recipe is that the zucchini spears are baked not fried. Not only does that keep your kitchen cleaner, it also keeps those extra calories away.

Healthy Cooking Methods for Sweet Potato Fries

Instead, baking them in the oven is a great way to retain all of that valuable sweet potato nutrient goodness while making sure they're equally as delicious.

Sweet potatoes contain about 15 grams more carbohydrates per serving, but that's no reason to pass on these tubers; they can also make super-tasty and healthy baked fries. The same 3-ounce serving of frozen sweet potato fries contains 140 calories, 5 grams of fat and typically less sodium than the regular fries.

"With very similar nutrient profiles and the fact that deep frying either type of potato essentially makes both equally unhealthy, there's no real health benefit to choosing sweet potato fries over regular ones," adds Willingham.

You can peel the sweet potatoes if you like, but I prefer to leave the skin on. It's packed with fiber, and I think it makes the fries crispier! Cut each potato lengthwise into 1/4- to 1/2-inch planks.

Why do you soak sweet potatoes before baking? ›

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.

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 ).

You are better off baking, roasting, grilling or steaming your food instead of frying it. Frying food increases your fat and calorie intake, especially if you bread foods before you fry them, fry at too low of a temperature or put too much food in the pan at once.

Instead of fast food sweet potato fries, frozen sweet potato fries are a healthier option. A 3-ounce serving of Alexia Sweet Potato Julienne Fries (about 12 pieces) has 140 calories, 5 grams fat, 8 grams carbohydrate, and 6 milligrams of sodium.

The high calorie, unhealthy fat, and sodium content of French fries can lead to numerous issues which can sometimes become incurable. Therefore, it is essential to limit your consumption of French fries and other fried foods to maintain a healthy and balanced diet.

Burger King specifically markets its onion rings as an alternative to the classic french fry. "There's more to sides than fries.

These Crispy Baked French Fries are seriously delicious and have the perfect amount of crunch! These baked french fries go well with just about anything and are far better for you than deep fried fries.

Mashed potatoes were the real winner, with children consuming 30-40 per cent fewer calories at meals. The fried french fries (as opposed to baked french fries) lead to the lowest meal and post-meal glucose and insulin levels out of all the starches tested.