Easy Sweet Potato Fries… Use your Airfryer….. or the toaster oven …. or even the BIG oven for a large batch! Moist and perfectly cooked inside, with just the right amount of crunch on the outside… Mmmm.. simply perfect!
Took me a few tries to get it ‘just right’… Pretty close to the delicious deep-fried version, without all the extra fat… And Yeah….. also no leftover ‘spent’ oil to deal with! That’s a game changer, at least in my book!
I like my sweet potato fries to be just a bit browned and slightly crunchy on top… but also moist and tender inside. That is actually fairly easy to achieve when you deep fry them. But what if you don’t want to deep-fry?
So I tried oven-roasting… They turned out OK, I guess…. but I found them somewhat dry and chewy… didn’t quite hit the spot for me! So I tried taking them out of the oven sooner, but then they seemed under-cooked on the inside…
How to fix that? I found some answers from old, well-known techniques for roasting potatoes…. to perfection! The simple ‘trick’? Partially cook the potatoes in boiling water for a few minutes before roasting them: they get browned faster, which allows them to still remain moist on the inside.
Microwave-cook the Sweet Potato Fries before AirFry-ing
So… I decided to modernize this idea a bit, by using the microwave to partially-cook the sweet potato fries before toasting them.
It’s way easier than the ‘old’ way of heating up a pot of water… and waiting for it to boil before adding the cut fries. Oh Yeah, and then you have to drain it too….what a mess! And…. Something else that makes me cringe….. Who knows how many nutrients leach out into that cooking water that you might simply toss out!
Hmm… Why not just use the microwave instead? Simpler, faster and best of all, no nutrients lost in the cooking water ! Win… win… win!
Just 2-3 min in the microwave and it’s done! Then toss with a bit of oil, roll in finely crushed breadcrumbs for a thin coating and pop into the Air Fryer for about 5 min. Drizzle a few drops of oil on the fries, and continue to AirFry for another 4-5 min or so… That’s it!
Sprinkle your favorite seasonings on top and dig in!
Sweet Potato Fries – Sprinkle with sweet or savory toppings
What sort of seasonings can you sprinkle on these sweet potato fries? Whatever you’re in the mood for…. just go with your instincts!
Sometimes, I don’t want to sprinkle anything on it at all, other than maybe a bit of salt and pepper… Perfect for dipping into ketchup… and a delightful accompaniment to a sandwich or burger.
I love having these as a stand-alone snack too… maybe with a cup of tea/coffee while catching up with friends… or when I’m watching TV… That’s when I might the sprinkle a little grated Parmesan and dried parsley on the sweet potato fries…. and maybe some crushed red pepper as well!
What if I’m craving for something that’s a little on the sweeter side, though? Ahh… Thanksgiving style… A dollop of butter, a drizzle of honey and a sprinkling of a cinnamon-clove mixture…. Mmmm, I’m salivating, just thinking about that!
Of course, these are just a few ideas to get you started… and I bet you already have several more ideas swirling in your head now!
Sweet Potato – Nutrient-rich!
Yeah…. Sweet potatoes (Ipomoea batatas) are high in carbohydrates and are not exactly a low-cal food…. But that’s only part of its nutrient profile. They have practically ZERO fat content, and only modest protein content… But… they DO have lots of fiber – soluble as well as insoluble.
The fiber prevents sharp spikes in blood sugar and also serves as food for beneficial gut-bacteria…. Note that about half the fiber is in the skin… So, do NOT peel the skin away when you make these sweet potato fries!
What about all the micronutrients in sweet potatoes? Many varieties of sweet potatoes are cultivated across the globe… naturally, their specific nutrient compositions vary. That said, all varieties are rich in vitamins, minerals and various beneficial phytonutrients. Since some of these are fat-soluble, the little bit of oil added while making these fries actually helps you absorb these substances more easily!
You do get a little extra bonus with varieties that have brightly colored flesh… The orange-fleshed sweet potato (common in the US) has lots of beta-carotene. Your body converts beta carotene (also found in carrots, pumpkin, peaches, etc.) into Vitamin A, which is critically important in supporting healthy vision. They also have significant amounts of zeaxanthin and lutein – these have lots of health benefits as well. Purple-fleshed varieties, also known as ‘Okinawan sweet potatoes’ or ‘Hawaiian sweet potatoes’, or ‘Purple Ratalu’ owe their intense color to anthocyanins… These, of course, are the same substances that make blueberries blue! Perhaps you’re already aware that anthocyanins are known to have a strong beneficial impact on your overall well-being.
And…. Did you know that having sweet potatoes soon after you work out also help with muscle recovery? Its complex carbohydrates help rebuild your glycogen stores (i.e., your energy stores!)… These are depleted during a workout and can leave you feeling exhausted if not replenished in a timely manner. Also…. The high levels of potassium and magnesium in the sweet potato help to restore fluid balance and muscle function, which, among other things, also helps prevent muscle cramps.
So… Go get some sweet potatoes and make yourself these yummy sweet potato fries… Indulge in your cravings and savor every bite…. Just don’t go overboard!
Sweet potatoes – white-fleshed v orange-fleshed
I had only seen white-fleshed sweet potatoes while growing up in India… Called Ratala (Rut-aa-luh) in Marathi, Ratalu (Rut-aa-loo) in Gujarati, Shakarkand (Shuck-er-kund – rhymes with ‘fund’) in Hindi, most have deep pinkish-maroon skins whit creamy white flesh inside.
These tubers are commonly consumed during Hindu religious fasting days, when only a limited number of foods are ‘allowed’. As you might imagine, scores of recipes exist, both sweet as well as savory. I haven’t yet posted any of the traditional ‘Upvas-suitable’ sweet potato recipes yet, but plan to do so soon…
When I first saw orange-fleshed sweet potatoes after coming to the US, I was at once intrigued and thrilled. I bought some and cooked them… then found that they actually tasted pretty much like the ones I’d grown up eating in India! A few years later, when my mother-in-law saw them during her first visit to the US, she said they looked like they had been infused with saffron!
Sweet Potatoes and Yams – NOT quite the same thing!
In the US, sweet potatoes are often also called Yams… They’re even sold side-by-side in grocery stores… However, sweet potatoes are NOT exactly true yams… the two fleshy tubers actually belong to very different botanical families!
- Sweet potatoes – Ipomoea batatas, are native to Central and South America – smooth skin
- Yams – Dioscorea (oppositifolia, alata, etc.) are native to Africa and Asia – scaly, bark-like skin
Sweet potatoes tend to be more moist and somewhat sweeter than true yams, which have a more neutral flavor. That said, they do seem to have fairly similar nutrient profiles…. Both are fairly high in starch, low in fat and protein and rich in various vitamins, mineral and phytonutrients.
So… if you want to make ‘fries’….. the recipe I’ve shared here works well for both… Sweet Potato… Yam…. Simply irresistible!
Sweet potato – short cooking times better for nutrient retention
Having scrutinized several ‘oven-baked fries’ recipes online, I’ve noticed that recommended baking times are typically around 30 min. I find this to be somewhat concerning with regard to the nutrient composition of the ‘finished’ dish … Why? Long cooking times, especially at high temperatures most definitely destroy several heat sensitive nutrients…especially Vitamin C, several B vitamins and a few phytonutrients as well.
Since sweet potatoes are best consumed ‘cooked’, rather than ‘raw’, it’s worth using cooking methods that help retain nutrients better. The sweet potato fries recipe I’ve shared here exposes the sweet potatoes to only 10 min in the AirFryer (plus 2-3 min in the microwave).
So…. In addition to being faster, this method will also minimize heat-related loss of several nutrients.
More AirFryer Recipes…
Do you enjoy using your AirFryer? Here are a few more AirFryer recipes for you to try…
- Lentil Kababs – chock full of veggies, Air Fryer keeps them moist inside & crispy outside…
- Cowpeas Falafel – aka blackeyed peas, easy to make in the AirFryer or in the oven…
- Kobeechi Vadi – Savory cabbage bites, crisped in the AirFryer for guilt-free snacking…
- Baba Ghanouj – Roast the eggplant in the AirFryer…
Make… share… leave revviews and star ratings… Thanks!
I also plan to post more AirFryer recipes soon… Be on the lookout!
Special Diets
This Sweet Potato Fries recipe is vegetarian, vegan, soy-free and sesame-free. To make it vegan, simply replace the breadcrumbs (typically made from wheat bread) with gluten-free breadcrumbs. It does not have any onion or garlic, but if you wish, you can sprinkle on some of your favorite toppings, just before you sere.
If you want to make it suitable for religious Hindu fasts, simply use Amaranth flour instead of traditional breadcrumbs, and use Ghee (clarified bitter) instead of oil.
Make it… share it…. dig in and gobble it up!
Do leave a review and star rating… Thanks!
Enjoy!
Easy Sweet Potato Fries: Make it in Airfryer
Equipment
- Microwave oven preferred to pre-cook sweet potatoes; if not available, you can do this step on the stove-top
- AirFryer if not available, use the toaster oven (or large oven for a big batch)
- Microwave-safe ceramic/glass plate to pre-cook the sweet potatoes in the microwave: I do NOT recommend using a plastic plate for doing this
- Parchment paper to line the AirFryer basket
Ingredients
To pre-cook in the microwave
- 200 g Sweet potato – about 1 medium – cut into sticks – 2 in long x 1/4 in x 1/4 in ( 5 cm x 3 cm x 3 cm) – 'Fries' shown with orange-fleshed variety; OK to use other varieties and also Yam ( true Yams). Note: fries made this way with yams will not be quite as moist inside.
- 1/2 tsp Oil I prefer peanut oil, but another neutral, high smoke point oil is OK ; do not use Extra Virgin Olive Oil here
- 1/8 tsp Salt
- 1/2 tsp Sugar
- 2 tsp Water
To add after microwaving
- 1 tsp Oil I prefer peanut oil, but another neutral, high smoke point oil is OK ; do not use Extra Virgin Olive Oil here
For Crumb coating
- 1 tbsp Breadcrumbs – fine textured – may need up to 1 tsp more If breadcrumbs are coarse, grind them briefly in a spice/coffee grinder; for gluten-free or for religious fasting (Upvas): use Amaranth flour + pinch of salt
- 1/8 tsp Cumin powder
To Air fry
- 1 tsp Oil I prefer peanut oil, but another neutral, high smoke point oil is OK ; do not use Extra Virgin Olive Oil here
Toppings suggestions (optional)
- 1/4 tsp Black Pepper – freshly crushed preferred
- 1/4 tsp Paprika or spicy red chilli powder (Cayenne) if you prefer
- 1 tsp Parmesan – grated
- 1 tsp Dried Parsley or use finely minced fresh parsley for a bright green burst of color
Instructions
- Soak the sweet potatoes in water for a few minutes to loosen any residual dirt.Scrub the wet skin with your fingers or a vegetable brush to remove dirt. Rinse thoroughly.
- Slice sideways into 2 – 2 1/2 inch (5-6 cm) pieces, then slice each piece lengthwise into 1/4 inch thick slicesCut each slice lengthwise into 'Fries': about 1/4 inch (5-6 cm) thick Naturally, some of the end pieces will be smaller and uneven shaped – that's OK.Note: Try to keep the fries of even thickness, so they cook evenly.
- Sweet Potato Fries – ready to cook
- Transfer to a bowl; add 1/2 tsp oil, 1/4 tsp sugar, 1/8 tsp salt and toss well to distribute evenly. Splash 2 tsp water, mix and arrange in a single layer on a microwave-safe glass/ceramic dinner plate,Cover and microwave on Hi for 1 min, then on 40% power for 2 min. Set aside undisturbed for 5 min – it will continue to cook a little more as it cools.Note: If microwave is not available, see Recipe Notes for stove-top cooking in a heavy-bottom frying pan.
- While you wait, prepare the crumb coating: Mix together 2 tbsp breadcrumbs (fine-textured) and 1/8 tsp Cumin powder.Note: If making gluten-free or for Upvas, use Amaranth flour instead of breadcrumbs, and add a tiny pinch of salt along with the cumin powder.
- Turn on the AirFryer: set it to 400 F (200 C) for 2-3 min – this way, the AirFryer will be nicely preheated before you place the sweet potatoes in the basket.(If using a toaster / convection oven insteadof AirFryer, turn it on to preheat)
- Remove the cover from the cooked sweet potatoes, catching any moisture that may have collected on it. You will likely also see a bit of liquid juices on the plate in which you cooked the sweet potatoes.Gently toss the pieces so they get coated with this liquid – this will keep the 'finished' fries moist on the inside as they roast in the AirFryer.Drizzle 1 tsp oil and toss again to coat the pieces; transfer to a bowl.
- In another small bowl (a cereal bowl works well), add about 1 tbsp of the prepared crumb mixture. Add about 1/3 of the cooked sweet potato pieces to the bowl and mix gently with your fingers till the pieces are lightly coated with the crumb mixture. Shake off the excess and loose crumbs back into the bowl., then transfer the coated fries into another bowl.
- Repeat with remaining sweet potato pieces, adding more crumb mixture as needed.
- Line the AirFryer basket with parchment and arrange the breadcrumb-coated sweet potato pieces in a single layer. Do not crowd!Note: If the basket is small, you may need to do this in 2 batches.Note: If AirFryer is not available, see Recipe Notes for roasting these in a toaster oven or large convection oven (good for a large batch)
- AirFry for 5 min at 400F (200C) Then use a small spoon to carefully add a few drops of oil evenly on the pieces (or use a silicone brush) – about 1 tsp total.Note: I personally find it much more efficient to use a small spoon to do this – using a brush tends to be somewhat wasteful, because some of the oil remains in the brush.Continue to Air Fry for 3-4 min until crisped and lightly golden.NOTE: Do NOT wait for the fries to become a darker golden brown- they will become hard and chewy !!If the fries look a bit too dry, splash a little water with your fingers, and continue to AirFry for 1-2 min longer.
- Transfer the fries to a serving platter, sprinkle with your favorite toppings and serve immediately, with a dip of your choice.Shown here, paired with a sandwich and a simple salad.
- Enjoy!
Notes
No microwave?Â
No worries…- You can do the initial partial cooking (like the microwave part) on the stove-top too.
- Toss the cut sweet potato sticks with 1/8 tsp salt and 1/4 tsp sugar
- Place a large, heavy bottom frying pan on the stove: 12 inch (30 cm)
- preferably a non-stick pan
- Start heating it up on Hi.Â
- After about 30 seconds, add 2 tbsp water and swirl it around.
- Turn the heat off and quickly add the sweet potato sticks.
- Spread them into a single layer – tightly packed is fine
- Cover with a well-fitting lid, and turn the heat on again: to Hi
- Cook for 2 min, then lower the heat to the lowest setting and cook for 2 more min.
- Leave undisturbed for 3-4 min. Â
- Open the lid: most of the water will be ‘gone’ – gently toss the pieces to coat with the little bit of quid still left in the pan.
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No Air Fryer?
Oven-roast the partially cooked sweet potato fries that have been coated with fine breadcrumbs. In the toaster oven:- Line a baking tray with parchment paper.
- Arrange the sweet potato fries in a single layer.
- Do not overcrowd.Â
- Set the timer to 10 min on ‘Toast’
- both heating elements – top and bottom – should be on
- Open the door 4-5 min.
- Use a small spoon to drop small droplets of oil on all the pieces ( or use a pastry brush)
- Continue to toast for the remaining time.
- If need be, toast for another 2-4 minutes –
- avoid over-browning- they will become hard and chewy.
- Remove from the ovenÂ
- Add your favorite toppings and serve immediately.Â
- Place the baking rack in the center position in the oven
- Start preheating: set the temperature to 400 F (200C) on ‘Bake’
- While the oven heats up, prepare for roasting:
- Line a baking tray with parchment paper.
- Arrange the sweet potato fries in a single layer.
- Do not overcrowd.Â
- When the oven beeps, indicating it has reached the pre-set temperature, carefully place the baking tray in the center rack.Â
- be sure to use heat resistant gloves / oven mitt
- Close the oven and Set the timer for 10 min on ‘Bake’
- only the bottom heating elements should be on
- Open the oven door after 5 min
- Use a small spoon to drop small droplets of oil on all the pieces (or use a pastry brush)
- Continue to bake for the remaining time.
- If need be, bake for another 2-4 minutes –
- avoid over-browning- they will become hard and chewy.
- Remove from the oven
- Add your favorite toppings and serve immediately.
Storing Leftovers
Store leftovers in lidded containers in the refrigerator. I do not recommend storing these in the freezer.- Use within 2-3 days
- To serve:
- Place in a single layer on parchment-lined AirFryer basket or on a parchment-lined toaster oven tray.
- Splash a little water all over the fries
- this will keep them from drying out and becoming hard during reheating
- AirFry or toast for 4-5 min at 350 – 375F (160-180C) until heated through and crisped again
- Serve immediately
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