Sweet Potato Fries
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Sweet Potato Fries

Crispy oven-baked sweet potato fries seasoned with rosemary and garlic, served in a metal bucket with a creamy dipping sauce.

Sweet Potato Fries

Simple, crispy sweet potato fries seasoned with rosemary, garlic and a touch of pepper. Oven-baked to perfection — great on their own or with your favorite dip.
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Prep Time 10 minutes
Cook Time 40 minutes
Servings: 1 serving
Course: Side Dish
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

  • 200 g sweet potato raw (washed and sliced into fries)
  • 2 tsp 4 g buckwheat flour (whole-groat)
  • 1 tsp 5 ml olive oil
  • 1 tsp dried rosemary
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp black pepper
  • 2 dashes table salt

Equipment

  • 1 Oven
  • 1 Baking tray or sheet pan
  • 1 Parchment paper (optional, for easier cleanup)
  • 1 Knife and cutting board
  • 1 Measuring spoons
  • 1 Ziploc bag or large mixing bowl
  • 1 Spatula or tongs (for flipping halfway through baking)

Method
 

  1. Preheat oven to 400°F (204°C).
  2. Wash and slice sweet potato into strips. Place 200 g in a Ziploc bag.
  3. Add olive oil to the bag, seal, and shake vigorously to coat the fries.
  4. Add buckwheat flour, rosemary, garlic powder, onion powder, pepper, and salt. Seal and shake again until evenly coated.
  5. Spread the contents on a baking tray in a single layer, leaving space between fries.
  6. Bake for 20 minutes, flip the fries, then bake for another 20 minutes until crisp and golden.
  7. Serve hot.
  8. Check out our dips to add a little something extra to these!

Notes

This recipe is available in the Diet Maker app, where you can add it to your meal plan and edit it to match your nutrition targets. The app is free to use and available on both the App Store and Google Play.

Substitutions

Dietary Restrictions & Preferences:
Buckwheat flour (4 g / 2 tsp): Replace with rice flour (4 g / 2 tsp) (reason: gluten-free alternative).
Olive oil (5 ml / 1 tsp): Replace with avocado oil (5 ml / 1 tsp) (reason: suitable for higher heat and paleo-friendly diets).
Availability & Convenience:
Sweet potato (200 g / 7 oz): Swap for regular potato (200 g / 7 oz) if sweet potatoes are unavailable or cost-prohibitive.
Dried rosemary (1 tsp): Swap for mixed Italian herbs (1 tsp) if rosemary is not on hand.
Flavor & Texture Adjustments:
Garlic powder (1 tsp): Replace with 1 clove fresh garlic, minced for a sharper, fresher flavor.
Onion powder (1 tsp): Replace with ½ small grated onion (about 25 g / 1 oz) for a softer, sweeter taste.
Nutritional Modifications:
Olive oil (5 ml / 1 tsp): Replace with cooking spray (1-second spray per side) to reduce total fat.
Buckwheat flour (4 g / 2 tsp): Replace with cornstarch (4 g / 2 tsp) for a lighter, crispier coating with slightly fewer carbs.

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