Are you ready to indulge in a guilt-free snack that's both healthy and delicious? Look no further than this air fryer sweet potato fries recipe! With a crispy exterior and perfectly tender interior, these fries will be a hit at any gathering or simply as a snack for yourself. The best part? You can make them right in your kitchen using an air fryer – no deep-frying required!
Sweet Potato Fries vs Regular French Fries: What's The Difference?
Although both types of fries are made from starchy root vegetables, their flavors, textures, and nutritional values are far from similar.
In terms of flavor, French fries are generally more savory and salty, while sweet potato fries are typically sweeter and more delicate. French fries are usually cut into thin strips, while sweet potato fries tend to be cut into thicker wedges.
Texture-wise, regular potatoes such as Yukon gold or russet are starchier and waxier compared to sweet potatoes. This is why French fries tend to be crispy and fluffy while sweet potato fries are dense and rich.
Nutritionally, French fries are high in calories and fat, while sweet potato fries are a better option due to their lower calorie and fat content. Sweet potato fries also contain more fiber and vitamins than French fries, making them a healthier choice.
Are These Sweet Potato Fries Healthy?
Yes, our sweet potato fries are healthy, especially with the use of the air-fryer.
Although deep frying doesn't mean that you would consume all of the oil used to cook your food, starchy vegetables like sweet potatoes tend to absorb oil, thus increasing the calorie and fat intake tremendously. Using the air fryer allows us to minimize the use of oil. Instead of deep-frying these sweet potatoes in several cups of oil, our recipe only needs to use 2 tbsp of olive oil.
Regular fries are often generously salted, which loads them with a high amount of sodium. High sodium intake can raise blood pressure, increasing the risk of stroke and heart disease. Keeping this in mind, we limit the dish’s sodium content to just 227.4 mg, which is well below the limit set by the FDA.
Moreover, we also carefully portion the ingredients so that each serving offers only 214 calories, making this a perfect snack for those managing their weight.
Nutrition-wise, sweet potatoes are an excellent source of beta-carotene, a type of vitamin A that is important for eye health, immune function, and skin health. They're also loaded with dietary fiber, which is important for digestive health and can help prevent constipation. Fiber can also help regulate blood sugar levels and promote feelings of fullness.
Ingredients for This Recipe
Here are the ingredients to our air fryer sweet potato fries recipe:
- Sweet Potatoes: We use orange-fleshed sweet potatoes because they are sweeter and have a higher moisture content. This gives them a rich, starchy inside when air-fried and slightly crispy edges, plus a delightfully sweet taste.
- Seasonings: As mentioned, we won't be using salt in this recipe, but that doesn't mean the fries will be flavorless. We will add paprika, garlic powder, and black pepper to give the fries that delectable touch of heat. We also sprinkle some freshly chopped parsley over the fries for garnish and add a fragrant undertone.
- Dip: Since we won't be using salt to season the fries, a dip is a must-have ingredient as it adds a savory flavor to your fries. We use ketchup for this recipe but you can switch it out with hot sauce or ranch if you prefer.
How to Prepare Sweet Potatoes
Here’s how we like to prepare the sweet potatoes before air-frying them:
- Scrub the sweet potatoes thoroughly under running water to remove any dirt.
- Peel and discard the skin. Give the potatoes a quick rinse again to make sure they are clean.
- Cut the potatoes into long sticks, about ½-inch thick.
- Put the potatoes into a bowl of cold water and soak them for about 30 minutes to remove the excess starch.
- After 30 minutes, pat the raw fries with paper or kitchen towels until they are completely dry.
It is crucial that you dry the fries completely before cooking so that they can be as crispy as possible.
Do You Peel Sweet Potatoes Before Air Frying?
Yes, we do.
With french fries, we would recommend leaving the skins on as they can provide a bit more fiber. In addition, once deep-fried, their texture would be quite satisfying to eat. But we can’t guarantee the same for air-fried sweet potato skins.
Without the heated fat submerging the fries, the skins will still be cooked but dry with a texture resembling withered vegetables. It may not be very enjoyable to eat.
Is It Necessary to Soak Sweet Potatoes Before Air Frying?
It’s not necessary to soak the potatoes before cooking them in the air fryer. However, we highly recommend that you do. It helps to remove the starch on the surface of the potatoes and may allow them to become crispier when air-fried.
Can You Use Frozen Sweet Potatoes?
Yes, you can.
Using frozen sweet potatoes can save you quite a bit of time because they've already been cleaned and prepared. Just make sure to brush off any ice crystals that may linger to prevent them from getting soggy when air-fried. Then all you have to do is put them directly into the air fryer and let the machine do its job.
How to Serve Sweet Potato Fries
Like french fries, our sweet potato fries are incredibly versatile and can be a side dish to accompany almost any main dish. From hearty, savory dishes like this Chicken Scallopini, Instant Pot Pork Tenderloin, and Shrimp Burger to simple ones like Shrimp Salad and Chicken Florentine Soup. Any time you’re looking for a healthy, easy, and flavorful side dish to round out your meal, these air-fried sweet potato fries will be the perfect choice.
Storing Tips
Refrigerating
We doubt that there will be any leftovers, but in case you do, transfer the fries to an airtight container. They should last about 3 to 5 days in the refrigerator. You can enjoy the fries cold straight out of the fridge or blast them for 1 minute in the microwave to heat them up.
Freezing
We would recommend freezing raw fries rather than cooked ones. Once the fries are cooked, frozen, and then thawed, their taste and texture change and they won’t taste as good anymore.
Instead, prepare and season the raw fries before putting them into Ziploc bags. They can last about 1 month in the freezer. When you want to cook, simply put the fries into the basket of an air fryer and cook as instructed. The frozen fries may take an additional 5 or 10 minutes to cook all the way through.
How to make Air Fryer Sweet Potato Fries
With just a handful of ingredients, you can whip up a batch of these crispy, golden-brown sweet potato fries that are packed with flavor and nutrients. You'll have delicious, guilt-free snacks ready in no time—perfect for munching over conversations with family and friends.
- cook TIME 25 mins
- prep TIME 5 mins
- total TIME 30 mins
- COURSE Side dish
- CUISINE American
- SERVINGS servings
- CALORIES 214 kcal
INGREDIENTS
- 22 oz sweet potatoes (sliced into long sticks)
- 2 tbsp parsley (finely chopped)
- 2 tbsp olive oil
- 1/2 tsp black pepper
- 1/4 tsp paprika
- 1/2 tsp garlic powder
- 3 1/2 tbsp Heinz ketchup
INSTRUCTIONS
Season the sweet potatoes: In a baking sheet or large bowl, combine 22 oz sweet potatoes, 2 tbsp olive oil, 1/2 tsp black pepper, 1/4 tsp paprika, 2 tbsp chopped parsley, and 1/2 tsp garlic powder. Toss together to evenly coat.
Cook the sweet potatoes: Spread the sweet potatoes into the air fryer basket and air-fry for 25 minutes at 400°F.
Garnish and serve: Transfer the sweet potato fries to a serving platter and serve immediately with 3 1/2 tbsp ketchup.
NUTRITION
Luna Regina
Writer, Author