If you love french fries, then these sweet potato fries (also known as “yams”) might be just what your taste buds have been waiting for.

Sweet potatoes are rich in vitamins A and C, iron, potassium, magnesium, fiber, folate, manganese, zinc, copper, vitamin B6, protein, thiamin, riboflavin, niacin, pantothenic acid, calcium, phosphorus, and selenium.

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What Is The Best Way To Cook Sweet Potato Fries?

There are many different ways to cook sweet potato fries.

You can either bake them in an oven at 375 degrees Fahrenheit until they turn golden brown, or use the air fryer method I am going to show you below.

Roast them with oil or butter over medium heat
Bake them in the microwave
Steam them in a pot of boiling water
Deep-fry them in vegetable oil
Air fry them

I like baking my sweet potato fries because it gives me a chance to add some extra flavors to the sides.

But if you prefer something that has more crunch, try using the air fryer method instead.

The sweet potato fries cooked in this article were made by air frying them in the Air Fryer XL model from Samsung.

This particular one comes with two racks so you can fit twice the amount of food into it compared to other models.

It also allows you to set the temperature manually between 170ºF – 400ºF.

The higher the temperature, the crisper the fries will become.

If you want to learn how to choose the right temperature for your air fryer, check out our guide here.

Step 1 – Peel Your Sweet Potatoes

Peeling the sweet potatoes before cooking them is optional but recommended.
To peel your sweet potatoes, cut off both ends and put the potatoes in cold salted water.
After 10 minutes, drain them well and pat dry with paper towels.
Now you can proceed to the next step.

Step 2 – Cut Them Into Pieces

Next, cut each piece into thin strips about 3 inches long. In order to get nice even pieces when cutting, place the knife horizontally across the top of the potato and press down firmly with your palm.
It should take only a few seconds for the blade to go through all the layers of the potato without leaving any part behind.

Step 3 – Seasoning

To season your sweet potato fries, mix together salt, garlic powder, paprika, cayenne pepper, black pepper, dried parsley flakes, thyme leaves, celery seeds, onion powder, and oregano.
Sprinkle half of the mixture on each side of the sweet potato slices.

Step 4 – Cook Time

Place the prepared fries onto the lower rack of the Air Fryer and leave space between them.
Close the lid and let the machine preheat for 5 minutes.
When it turns orange, start adding the seasoning mixture in an alternating pattern, starting from the upper rack first.
Once all the fries are coated evenly, close the lid again and cook for 12 minutes.

Step 5 – Remove From Oven And Serve With Garlic Mayo Sauce

Once done, open the lid carefully and remove the fries.
Place them on a plate while still hot and sprinkle with Parmesan cheese.
Next, drizzle the sauce generously over each serving.
Enjoy immediately.

Alexia Sweet Potato Fries in the Air Fryer

How Do You Make Sweet Potato Fries In The Air Fryer?

The beauty of this recipe is that it can be made with either frozen sweet potatoes OR fresh sweet potatoes.

The only difference between them is how long they need to bake before being cut into strips.

Frozen sweet potatoes will take longer than fresh ones because of their higher moisture content.

To make these air-fried sweet potato fries, all you need is an air fryer, some oil, salt and pepper, and a few other simple ingredients.

You don’t even need much space since the air fryer does most of the work for you.

Just follow the instructions below carefully so that you get delicious results every time.

Step 1: Wash, peel, and slice both types of sweet potatoes into sticks about 2 inches wide. If using frozen sweet potatoes, add one tablespoon of water per cup of potatoes you’re slicing. This helps prevent browning during cooking.
Step 2: Heat up your air fryer to 400 degrees Fahrenheit and place the sliced sweet potatoes onto the basket. Cook until golden brown on each side.
Step 3: Season with salt and pepper.
Step 4: Once cooked, remove from the air fryer and serve immediately.

What Is The Nutritional Value Of Sweet Potato Fries?

The nutritional values found below are based on per serving.

To calculate how many servings of each ingredient you will need to get the recommended dietary allowance (RDA), please see our article on RDA calculators.

Health benefits of sweet potato fries

Highly nutritious
Contain high levels of beta-carotene, which can help boost immunity against viruses and cancers
Rich source of antioxidants that may reduce the risk of heart disease and stroke
A good source of Vitamin C
Good source of Potassium
Low Glycemic Index
Provide a low glycaemic load for diabetics

Are Sweet Potato Fries Healthy?

These delicious air-fried yam fries will satisfy even the most picky eaters while still keeping them full for hours after each bite.

While there isn’t much research available about whether sweet potato fries are healthier than regular french fries, we can assume that they contain fewer calories because unlike white potatoes, sweet potatoes don’t turn into oil when cooked.

The taste

Not only do sweet potato fries taste better than traditional french fries, but they also come out crunchier thanks to their higher moisture content.

When cooked, sweet potato fries take on more of a golden color due to the high amount of beta carotene contained within them, which gives them an orange hue.

This same substance also makes sweet potato fries so incredibly popular among athletes who consume them during workouts to boost energy levels and improve athletic performance.

Health benefits

Sweet potato fries aren’t just tasty – they’re also packed with nutrients that help keep us looking young and fighting off disease.

Here’s some information about how sweet potato fries may benefit our bodies.

Vitamin A aids in bone growth by helping us absorb calcium from food.
It helps strengthen immunity against diseases like HIV/AIDS, malaria, and pneumonia. It also improves vision and prevents blindness.
Beta-carotene provides antioxidants to fight cancer cells.
Potassium promotes normal muscle contraction and nerve function.
Folate boosts the immune system, protects DNA, and keeps blood pressure low.
Manganese supports brain development and metabolism.
Copper helps break down carbohydrates, proteins, and fats.
Zinc regulates cell division and reproduction, and it also assists in wound healing.
Selenium fights infection, increases resistance to viruses, and reduces inflammation.
Pantothenic acid strengthens bones and teeth, and it also helps convert fat into usable fuel for muscles.
Niacin improves circulation and decreases cholesterol.
Riboflavin is necessary for proper functioning of nerves and eyesight, and it also supports the body’s ability to produce red blood cells.
Thiamin plays a role in regulating carbohydrate metabolism, and it also helps prevent damage to heart tissue.
B6 promotes healthy skin and good moods.
Folic acid maintains healthy hair and nails.
Choline promotes liver health and helps regulate neurotransmitters in the brain.
Phosphorus aids in building strong bones and teeth, and it also contributes to the production of collagen and elastin.
Calcium protects against osteoporosis and tooth decay, and it also supports cardiovascular strength.
Iron builds hemoglobin in our blood, and it also carries oxygen through the bloodstream.
Magnesium supports normal muscle contractions, nerve conduction, and digestion.
Sodium helps maintain fluid balance in the body.
Potassium helps our hearts beat properly and supports nervous system activity.
Vitamins C and E protect against free radicals and aging.

How Many Calories Are In Sweet Potato Fries?

A serving of sweet potato fries has around 90 calories per 5-ounce portion.

This makes them an excellent choice when it comes to low calorie food options that still satisfy hunger pangs.

The main source of energy in sweet potato fries comes from carbohydrates, which includes sugars such as glucose, fructose, and sucrose.

The amount of carbohydrate depends on how much starch was added during cooking.

You can also find fat content in sweet potato fries.

Some types of oil used during frying contain saturated fats that increase the risk of heart disease and other health conditions like obesity.

Accordingly, it’s best not to consume too much of this type of unhealthy fat because excess amounts of saturated fats may cause weight gain and increased cholesterol levels.

Is a sweet potato fry healthier than regular fries?

While sweet potato fries don’t offer any significant nutritional benefits over traditional deep fried french fries, they do provide some advantages compared with their deep-fried counterparts.

For starters, there are no harmful chemicals released into the environment by making sweet potato fries.

In addition, using less oil reduces the chances of getting sick after eating sweet potato fries.

Another positive aspect of sweet potato fries is that they require fewer steps to prepare.

You won’t have to wash your hands before handling them since they aren’t coated with batter or flour.

Lastly, they are more environmentally friendly considering that they use up less fossil fuels.

What Is The Difference Between Sweet Potato Fries And Regular Fries?

Sweet potato fries are not actually sweet potatoes but rather yams.

Yams come from the same plant family as sweet potatoes, which makes them very similar in terms of nutrition profile.

The only major difference lies in their sweetness levels.

While sweet potatoes can range anywhere from mild to intense sweeter than white potatoes, yams tend to be less sweet.

However, they still contain plenty of nutrients that will benefit your health.

Because sweet potatoes are more nutritious than regular potatoes, it may seem like they would provide more nutritional value when used to prepare french fries.

But this isn’t necessarily true.

It’s all about how much sugar is added during cooking.

“The French fry industry has been using the term’sweet potato’ interchangeably with ‘white potato,’ which is incorrect,” says Dr. Michael Pritchett, DDS, MPH, MSD, founder of Healthy Smiles Orthodontics.

So while both types of potatoes are technically considered “french fries”, there are some important differences when it comes to preparing them.

1. How Much Sugar Is Added During Cooking?

When choosing between sweet potato and regular fries, you need to look at two things.

First, do you want to add any additional sugars to your food?

If so, choose a sweet potato instead because regular fries usually already include extra sugar from the frying process.

Second, does the type of fry matter if you’re looking to reduce your intake of added sugar?

In order to keep your sugar consumption low, stick to a healthier option such as steamed vegetables or baked chips.

“White potatoes are processed by soaking them in water, bleaching agents, dextrose, sodium hydroxide, acetic acid, citric acid, and other chemicals to produce an orange color and remove excess starch,” explains Dr. Pritchett.

This means that even though they’re called “French fries” they don’t represent anything close to real French cuisine.

2. What Are Your Goals With Nutrition?

There are several ways to achieve good nutrition goals.

One of the simplest methods is to simply focus on adding healthy foods to your diet.

A simple example of this would be replacing unhealthy snacks like candy bars with fruit smoothies.

Another method is to look into different cooking techniques that allow us to consume less fat without sacrificing flavor or texture.

This includes cooking lean meats in smaller quantities over lower heat settings, avoiding deep frying altogether, and making use of baking sheets and dehydrators to create healthier versions of our favorite dishes.

Finally, one of the most effective methods we’ve found for improving our overall well-being is to focus on eliminating unnecessary additives and preservatives from our diets.

By doing this, we can enjoy delicious, nutrient-rich foods without compromising quality or quantity.

What Is The Best Way To Eat Sweet Potato Fries?

The most common method of cooking sweet potatoes is by baking them at 350°F / 180°C until they become tender but still firm and crisp.

Other methods include frying/grilling and microwaving.

You can also bake them in an oven with parchment paper placed directly on top of the cut sides of the potatoes.

This will help create more surface area so that the moisture from the sweet potatoes can evaporate faster.

Here are some other things you should know about eating sweet potato fries…

Sweet potatoes contain natural sugars which makes it harder to get rid of excess water once cooked.
When eaten raw, sweet potatoes contain cyanide compounds which can cause nausea and vomiting.
Raw sweet potatoes may not look appealing when served up, but there are ways to disguise them without sacrificing their flavor.

1. How to prepare baked sweet potatoes

Baked sweet potatoes are usually prepared using one large sweet potato per person along with butter, salt and pepper.

You can serve this delicious side dish warm or cold.

Preheat the oven to 400 degrees Fahrenheit / 200 Celsius.
Peel the skin off of the sweet potatoes and place each one into its own bowl. Fill each bowl with water and let soak for 10 minutes.
Drain the sweet potatoes and pat dry with a clean towel.
Cut each sweet potato into wedges that are approximately 1-inch thick.
Place the wedges on a tray lined with aluminum foil. Use enough space around each piece of sweet potato so that they don’t touch.
Drizzle each wedge of sweet potato with melted butter. Then sprinkle each wedge evenly with sea salt and freshly ground black pepper.
Cover each wedge tightly with plastic wrap and pop them back into the fridge for 30 minutes.
After the sweet potato wedges have had time to cool down, preheat your oven again and set the temperature at 425 degrees Fahrenheit / 220 Celsius.
Uncover each wedge of sweet potato and place each one directly onto the center rack of the oven. Let bake for 35 minutes.
Once done, remove each wedge of sweet potato from the oven and allow them to sit for 5 minutes before serving.

This recipe serves 4 people.

2. How to cook french fries in the air fryer

Air frying is a quick, easy and healthy option if you want to enjoy your favorite foods while reducing your exposure to unhealthy fats and calories.

Fill your air fryer basket with fresh sweet potato slices.
Sprinkle each slice with sea salt and freshly cracked black pepper.
Pour hot oil into the bottom of the air fryer basket. Heat your air fryer to 375 degrees Fahrenheit / 190 Celsius.
Use tongs to carefully transfer each slice of sweet potato to the hot oil. Cook for 2 minutes on each side or until golden brown.
Remove the fries from the hot oil and drain them on a wire cooling rack.
Repeat steps 3 through 6 until all of your sweet potato fries are finished.

This recipe serves four people.

3. What is the best way to steam sweet potatoes?

Steaming is another popular cooking technique used to prepare sweet potatoes.

It allows you to avoid the use of oil since steamed recipes typically rely on boiling water instead.

Steaming is especially effective when preparing vegetables because it does not require any additional fat or grease.

Wash the sweet potatoes thoroughly under running tap water.
Slice the sweet potatoes into thin strips.
Add a little bit of water to the bottom of your pan. Place the sliced sweet potato pieces into the pan.
Turn the heat on high.
Cook the sweet potato slices for five minutes or until soft.
Transfer each piece of sweet potato to a plate covered with paper towels and allow them to rest for two minutes.
Serve immediately once cooled down.

This recipe serves three people.

What Are Some Creative Ways To Eat Sweet Potato Fries?

You can eat them plain, but they really shine when you add different flavors that complement their natural sweetness.

The following recipes show you how to create tasty sweet potato fries with all kinds of toppings.

Fried Garlic-Herb Sweet Potatoes
Crispy Fried Spicy Chickpeas & Sweet Potato Chips
Spice Up Your Sweet Potato Fries With Salsa Roja
Baked Honey BBQ Sweet Potato Fries
Roasted Carrot Ginger Sweet Potato Wedges
Zesty Lemon Pepper Shrimp Boil Sweet Potato Fries
Sautéed Spinach & Bacon Sweet Potato Fries
Coconut Curry Sweet Potato Fries
Crunchy Tuna Salad Sweet Potato Fries
Parmesan Ranch Dipping Sauce Sweet Potato Fries
Lemon Poppy Seed Muffins with Cinnamon Maple Glaze Sweet Potato Fries
Chocolate Chip Cookies Made From Sweet Potato Fries
Apple Pie French Toast Stuffed with Crispy Sweet Potato Fries

This list isn’t exhaustive by any means. You can experiment with other ingredients like cinnamon rolls, chocolate chip cookies, and even pizza dough to achieve a similar result.

What Are Some Tips For Making Perfect Sweet Potato Fries?

You will need:

3 medium sized sweet potatoes
1/4 cup of olive oil
Salt & black pepper to taste
Garlic powder, chili flakes, paprika, cayenne pepper, onion powder
Flour (for dredging)
Butter (optional)
Air fryer basket
Baking sheet
Cooking spray
Microwave safe bowl
Potato masher
Food processor
Vegetable peeler
Non-stick skillet
Hand held immersion blender
Large mixing spoon

How Can You Make Sweet Potato Fries Even Healthier?

While there is no denying that deep frying makes them more unhealthy than they need to be, it doesn’t mean that you should avoid this technique altogether.

You can use less oil by cooking them in an oven at 350°F while tossing with olive oil.

This will help keep their nutritional value intact without losing out on flavor.

This recipe uses half of the amount of oil used in traditional french fry recipes.

It also contains plenty of healthy fats from avocado and coconut milk which helps reduce harmful saturated fat intake.

Alexia Sweet Potato Fries in the Air Fryer

If you love french fries, then these sweet potato fries (also known as “yams”) might be just what your taste buds have been waiting for.

Print Recipe Pin Recipe

Prep Time: 15

Cook Time: 25

Course: Snack

Cuisine: American

Keyword: Alexia Sweet Potato Fries in the Air Fryer

Servings:

Calories: 355kcal

Equipment

1 Air fryer

Ingredients

3 pound medium sized sweet potatoes
¼ cup olive oil
1 Salt & black pepper to taste
1 cup Garlic powder
1 cup chili flakes
1 cup paprik
1 cup cayenne pepper
1 cup onion powder

Instructions

Step 1: Wash the sweet potatoes thoroughly under running water. Peel them with vegetable peelers. Cut into wedges that are about 2 inches long by 1 inch wide. Place them in a large bowl filled with cold water until needed.
Step 2: In a small bowl mix together all spices except garlic powder. Add flour and set aside.
Step 3: Heat up the non-stick skillet over high heat. Spray it with cooking spray. Once hot add the spice mixture and toss around to coat evenly. When they start to bubble, remove from heat and let cool slightly before adding butter if desired.
Step 4: Drain the cut sweet potatoes well and pat dry with paper towels. Toss them in the seasoned flour using a large spoon. You may also use a food processor to do this step but remember not to process too much at one time so as to avoid lumps.
Step 5: Dip each piece individually into the batter again. Make sure no part is left uncoated. Pat off excess batter carefully.
Step 6: Using tongs place each coated piece onto waxed paper and gently press down firmly to ensure uniform coating. Repeat this step with remaining pieces.
Step 7: Lay out pieces flat on the baking sheet. If you don't want to cook all the fries at once, keep them separated by placing between sheets of parchment paper. Otherwise, simply lay them all out side by side on the same baking sheet.
Step 8: Bake in a 350 degree oven for 20 minutes per batch. Use an instant read thermometer to check the temperature of the fries after 10 minutes. The internal temperature should reach 145 degrees Fahrenheit.
Step 9: Remove from the oven and allow to rest for 5 minutes. Flip each piece over and repeat steps 9 through 12. This helps prevent any moisture loss during frying.
Step 10: After cooling, transfer fries to a wire rack and serve immediately.

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Linda Williams

I’m so excited to share my recipes and experiences with you all. My name is Linda, and I’m a home food blogger.

My blog is all about creating delicious meals with ingredients that are easy to find in your local grocery store. I’m passionate about making yummy meals that I can share with my friends and family.

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