Sweet Potato Oven Fries


Sweet potatoes have been a long-time favorite in my family, especially after their spike in popularity.  It is so tempting to order sweet potato fries when we are out; however, often they are deep fried like regular French Fries.

While sweet potatoes boast a significant nutritional advantage over regular white potatoes, frying them defeats the health benefits of both.  You can enjoy the abundant vitamins and minerals found in sweet potatoes by baking them in the oven.

Since sweet potatoes are one of our favorite sides, my grandmother and mom  created healthier oven baked fries.  Ever since, our family is hooked on them.  They are the perfect accompaniment to barbeque chicken or a burger.

These fries are topped with dried rosemary and Parmesan cheese.  If you are not a fan of rosemary you could try other herbs like parsley or chives. In our house we like to dip them in our favorite barbeque sauce. Here is the recipe to make them.


Sweet Potato Oven Fries

Serves 6


2 large sweet potatoes

2 Tablespoons of olive oil

2 Tablespoons of crushed, dried rosemary

1/4 Parmesan cheese (finely grated)

Salt and Pepper


Preheat oven to 400º.  Wash and dry sweet potatoes.  Cut sweet potatoes in half and then cut into long, lengthwise spears (about 1 inch thick).  Place fries in a gallon size freezer bag and toss with olive oil and rosemary.

If you do not have gallon size freezer bags you can toss them with olive oil and rosemary directly on the cookie sheet.  The freezer bag helps coat them all evenly without using a lot of oil and it saves your hands from a mess!

Pour the fries out of the bag onto a cookie sheet.  Sprinkle liberally with (sea) salt, crushed rosemary and crushed black pepper.  Place in the oven for 40-45 minutes, until the fries have reduced in size and are tender all the way through.  Five minutes before the fries are ready to come out of the oven sprinkle with grated Parmesan cheese.

Once the cheese has melted take them out of the oven.  Serve alongside your favorite BBQ sauce.

"The Nutritional Content of a Sweet Potato Vs. a White Potato." LIVESTRONG.COM. N.p., n.d. Web. 15 Mar. 2013.