Discover the secret to making the best sweet potato fries: crispy, delicious, and no frying required. A healthy alternative to regular French fries.
An order of fries can lift almost anyone’s spirits. Plain, with cheese, or with toppings, they’re delicious. If you’re looking for something less greasy and healthier, try these no-fry sweet potato fries.
Native to the Americas, the sweet potato has been a staple in Mexican cuisine since pre-Hispanic times, eaten cooked, raw, or roasted. Despite its long history, in recent years it has gained immense popularity as a healthy food and an alternative to the potato.
Being rich in starch, it can be used in any potato recipe. However, its carbohydrates are complex, so they provide sustained energy and help prevent blood sugar spikes, in addition to promoting satiety.
Similarly, it’s rich in fiber, vitamins, minerals, and antioxidants, although the amounts can vary depending on the type. Take advantage of all its properties and benefits with these sweet potato fries; they come out crispy without needing to be fried.
What types of sweet potatoes are there in Mexico?
- Purple sweet potato: characterized by its deep purple skin and purple or pink flesh. This color indicates the presence of antioxidants and phytochemicals beneficial to health.
- Yellow sweet potato: notable for being sweeter than white sweet potato. Its flesh is yellow and it is rich in vitamins A and C.
- Orange sweet potato: similar to yellow sweet potato, but its color is more intense. For this reason, it’s higher in vitamin A, an excellent ally for eye health and the immune system.
- White sweet potato: its skin is brown or pink, but its interior is white and has a more neutral flavor, similar to a potato. For this reason, it is more common in stews and savory dishes.
- Puebla sweet potato: used for typical Puebla sweets, this regional variety has brown skin and a white or cream interior.
- Native sweet potato: different regions of the country have their own varieties, which vary in color and flavor.
Sweet potatoes are undoubtedly a popular ingredient in Mexico, so don’t hesitate to use them in different recipes. These sweet potato fries are a delicious and healthy option for snacking or as a side dish.
How to make crispy sweet potato fries?
Time: 50 min
Servings: 6 people
Calories: 290 kcal
Prepare a delicious snack to share at home with this easy recipe.
Recipe details
- Dish: Snacks
- Kitchen: Homemade
- Keyword: frying
- Preparation time: 30 minutes
- Cooking time: 20 minutes
- Total time: 50 minutes
- Portions: 6 people
- Calories: 290 kcal
- Author: Lore Ramirez
Ingredients
| Ingredient | Quantity |
|---|---|
| Sweet potatoes | 6 medium |
| Cornstarch | 1 cup |
| Salt | 3 tsp (extra for seasoning) |
| Ground pepper | 1 tsp (extra for seasoning) |
| Vegetable oil | 9 cups |
| Water | 1 cup |
| Chopped parsley (optional) | For garnish |
Step-by-step preparation
- Wash and peel the sweet potatoes. Cut them into 1 cm wide sticks. Rinse the sticks in cold water twice, discarding the water between each rinse.
- In a pot with enough boiling water, add the sweet potatoes and cook for 4 minutes or until slightly tender. Carefully remove from the pot and place the sticks in an ice bath.
- In a large bowl, pour the cornstarch and the cup of water. Mix until the ingredients are combined. Season the mixture with salt and pepper.
- Dip the sweet potatoes in the batter and let them rest for 2 minutes on plastic wrap.
- In a large pot, pour the oil and heat it to 180ºC on the stove.
- Depending on the size of the pot, add 10–15 pieces into the oil. Use a spatula to separate any potatoes that are stuck together.
- Cook for 5–7 minutes or until they turn golden brown.
- Remove the potatoes and place them on a paper towel to absorb excess oil. Repeat until all the sweet potatoes are ready.
- Season with salt and pepper to taste and, if desired, sprinkle with chopped parsley. Serve hot.
Video Guide 📺
Nutritional Values
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 282 | — |
| Total Fat | 9 g | 12% |
| Saturated Fat | 1 g | 5% |
| Cholesterol | 0 mg | 0% |
| Sodium | 473 mg | 21% |
| Total Carbohydrate | 44 g | 16% |
| Fiber | 7 g | 25% |
| Sugars | 12 g | — |
| Protein | 4 g | 8% |
FAQs
Are sweet potato fries healthier than regular fries?
Yes, sweet potato fries are generally considered healthier because they contain more fiber, vitamins, and antioxidants. They also provide complex carbohydrates for longer-lasting energy.
How do I make them extra crispy without frying?
To achieve extra crispiness, make sure to:
- Rinse the potatoes to remove excess starch
- Use cornstarch coating
- Avoid overcrowding while cooking
- Cook at the right temperature (180ºC)
Can I bake instead of frying?
Yes, you can bake them in the oven at 200ºC until golden and crispy. However, the texture may be slightly different compared to frying.
Why soak sweet potatoes in water?
Soaking helps remove excess starch, which improves crispiness and prevents the fries from sticking together.
Can I store leftover fries?
Yes, you can store them in the refrigerator for up to 2 days. Reheat them in the oven or air fryer to restore some crispiness.
Conclusion
Sweet potato fries are a simple, tasty, and healthier alternative to traditional fries. With their natural sweetness, crispy texture, and nutritional benefits, they are perfect for snacks or side dishes. By following a few key steps like soaking, coating, and proper cooking, you can easily achieve perfect golden fries at home without much effort.
