The perfect sweet potato fries – without frying!

I’ve wanted to write out this recipe for a while now for the perfect sweet potato fries and a girlfriend being frustrated by her efforts recently reinvigorated the need for me to get these out to you. The world needs this recipe. You deserve better than bad fries – fries that you eat because they’re ‘healthier’ but while eating them you think to yourself, gee I wish these were like REAL fries. The sorry excuse for bendy, wet fries in the middle of the tray, and burnt black ones on the outside ends today for all of humankind. Life is too short. I hope you enjoy them as much as we do. You’ll be excited to know they’re super easy, too.

I’ve presented them pretty simply here given my rustic no fuss vibes when it comes to both photography and mid-week meals, and as usual, the dim evening lighting in my kitchen isn’t the best, but the taste was everything. You could get fancy and make parchment/baking paper cones with string, or serve in cute buckets.

However you present them I hope you love them as much as we do and I look forward to seeing them on instagram as you guys usually take better pictures than I do! @lowtoxlife and #lowtoxlife are the tags for me there to say hi.

Happy fries, no dodgy vegetable oil or deep frying in sight!

Fancy getting SUPER confident on all things real food, cooking, food prep and the power of food for disease prevention? I’d love to invite you to check out our On-Demand (meaning you can start literally right this minute!) e course REAL FOOD ROCKSTARS. If you’re over the food overwhelm, confusion, guilty feelings, not being able to truly give up the junk, and want to know how and where to shop, what to do to get super confident in the kitchen, how to explain to others your whole food choices, what to eat and how best to build a strong body to ward off disease and feel vital and energetic, then maybe it’s time you jumped in! The door’s always open and the private support community is awesome.

Print Recipe

The Perfect Sweet Potato Fries – Without Frying! Recipe

Cook Time30 minutes
Total Time30 minutes

Ingredients

Instructions

  • Preheat oven to 200C / 400F and heat the olive oil in the tray, while you prepare your sweet potatoes. You may need two trays with 1/4 cup olive oil in each if your sweet potatoes were a bit bigger than mine. KEY IS TO NOT OVERCROWD THE TRAY or they braise instead of frying. Too crowded a tray is the number one enemy of the crunchy chip.
  • Skin your sweet potato with a peeler if they’re rough or you prefer them that way – I don’t peel them if they’re relatively smooth and not too holey. Too fussy and a waste of time when you lose all that good fibre!
  • Cut your sweet potatoes long ways in 1cm thick slices, then cut each slice into 1cm thick batons.
  • Toss them through the egg white to coat them finely.
  • Toss them through the tapioca flour and pat off excess.
  • Pull out tray (you may have 2 trays depending on how many chips / just how big your sweet potatoes were) gently and place your chips on them in the hot oil, spaced apart by the same thickness that the chips are themselves – so at least a 1cm gap between chips.
  • Bake for about 30 mins – everyone’s oven is different so test a couple along the way and you’ll know when you’re done!
  • Take out and enjoy fresh out of the oven with baked chook, lamb shoulder, a yummy quinoa salad, or whatever else you fancy.

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Comments 33

    1. Post
      Author

      You could, yes if you prefer the flavour but with a good quality extra virgin there’s no issue roasting with it.

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    1. As Alexx mentioned above you can drain a can of chickpeas and use the ‘brine’ instead of egg white ; )

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  3. I never usually comment but I just had to say that these are the best sweet potato fries I’ve ever made! So crispy and delicious, thanks so much for the recipe!

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  4. so just clarifying: you don’t coat the potatoes in the oil – obviously only the ‘bottom’ side of the potatoes would be in the oil once in the oven… no turning them half way through or coating the whole chip?

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  5. I did these and they ALL stuck to the tray. There was a coating of oil – 1/4 cup each tray – but they still stuck. I preheated in the oven for some time too – 20mins roughly. They looked a complete mess but the other 3 sides were crispy. What did I do wrong?

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    1. Post
      Author

      Hi Deb – I’m afraid it might be your tray or not enough tapioca flour thoroughly dusting them after the egg white, are my thoughts on the possible why x

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  9. Need to clarify that you don’t turn the chips over during the cook and they just sit in the little bit of oil for the 30minutes

    Reply

  10. Pingback: Father’s Day: The Low Tox Edit | Low Tox Life

  12. I’m looking forward to make these, but have some questions:
    1 – the ingredients list mentions salt, but the instructions don’t. Do you mix the salt with the tapioca flour?
    2 – if I wanted to add flavours, such as chilli, would it be best to mix them with the tapioca flour?
    3 – I don’t have tapioca flour, would cornflour work instead?

    Thanks!

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      Author

      Hey there. Sorry re salt. Yes you mix the salt with the tapioca and you would also do that with any spice variations. You could use cornflour starch or arrowroot to sub, yes. Enjoy. They’re off the hook yummy x

      Reply

  13. Finally – crispy homemade sweet potato fries! Amazing. I also used the egg yolk to make your custard while they were baking- also delicious 🙂

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      Author

      Yay – I always love it when someone discovers these and goes: FINALLY!!! hehe. So glad you love them and talk about bringing your A game to the custard multitasking x

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      Author

      There’s a lot of research to suggest it’s fine if it’s Extra Virgin Olive oil with a good acid level and thus high smoke point. Have a listen to the show I did with Rob from Cobram Estate – show #73 on the podcast where he discusses the research he’s had commissioned x

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      Author

      Hi Lisa – We once believed that of all olive oil, but a quality extra virgin olive oil with a good acid point has been shown to actually retain its antioxidants and polyphenols at its smoke point. I researched it and invite owner of Cobram Estate who’ve commissioned a lot of research on the subject onto the podcast. I’d have a listen to show #73 of the Low tox life podcast for sure and feel safer cooking with your olive oil if you know it’s pure and high quality EVOO. x

      Reply

  15. Is olive oil safe to heat? I read it’s best raw as it becomes harmful at a certain heat point & best to use coconut oil for cooking as it has a high smoke point? Thanks hope to get some clarity

    Reply
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      Author

      Hi Melissa – We once believed that of all olive oil, but a quality extra virgin olive oil with a good acid point has been shown to actually retain its antioxidants and polyphenols at its smoke point. I researched it and invite owner of Cobram Estate who’ve commissioned a lot of research on the subject onto the podcast. I’d have a listen to show #73 of the Low tox life podcast for sure and feel safer cooking with your olive oil if you know it’s pure and high quality EVOO. x

      Reply

  16. The *BEST* I’ve ever had . That includes all forms of sweet potato fries that have been deep fried at cafes etc. Thank you Alexx! I will be making these a bunch

    Reply

  17. 5 stars
    Alexx, I have been making these since the week you popped the recipe on your blog. They are fabulous and never disappoint! Even my reluctant eater will gobble them up. Thank you for all the wonderful recipes you share!

    Reply
    1. Post
      Author

      Hey Natasha, yes, but zucchini has a much higher water content, so you’re not going to get that crunch we’re after. Root veggies like parsnip, carrot or white potato might be better choices. 🙂 x

      Reply

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