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Baked Sweet Potato Fries with Avocado Dipping Sauce

5 from 1 vote
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By: Sarah BondUpdated: Jul 16, 2019 47 Comments

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Crispy baked sweet potato fries with Greek yogurt avocado dipping sauce. A healthy fry recipe to quench your junk food snack craving!

These Baked Sweet Potato Fries are crispy on the outside, tender on the outside, and dipped in a creamy, herby avocado sauce.

Baked sweet potato fries on marble background

It’s Friday! And who ever decided Fridays should be pizza days? Fridays should be fry days! Like, deluxe, could-be-considered-a-meal fries. And okay, maybe these simple sweet potato fries can’t quite be considered a meal in themselves. But did that stop me? No. Hard no.

Baked sweet potato fries on marble background

*Segues to blurb about my life at the moment* 

You know why I can warrant eating fries for dinner? Because I’m moving to Europe tomorrow. LITERALLY TOMORROW. Which means there is nothing left in my apartment to eat. And as I write this, a few days after cooking up these fries, I actually have nothing left but my 3 packed-to-the-brim suitcases.

My pots and pans have found homes at a thrift store. My car, Daisy, has found a sassy new owner. My kombucha SCOBY continues her brewing in another kitchen’s cupboard. The cat food I throw down from my balcony to my alley cats, Black Lightening and Simba, has found its way into the hands of another crazy cat lady. My house is empty, my heart is full, and adventure awaits.

Baked Sweet Potato Fries with Avocado Dipping Sauce

I digress…sweet potato fries. Baked sweet potato fries, to be exact! You can make crispy sweet potato fries in the oven with a quick coating of cornstarch (no deep fryer needed here)!

Baked Sweet Potato Fries with Avocado Dipping Sauce
Baked Sweet Potato Fries with Avocado Dipping Sauce

No meal-worthy French fry is complete without a killer sauce, so we’re serving these sweet potato fries with an herby avocado dipping sauce.

Baked Sweet Potato Fries with Avocado Dipping Sauce

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Baked Sweet Potato Fries with Avocado Dipping Sauce
Baked Sweet Potato Fries with Avocado Dipping Sauce

Baked Sweet Potato Fries with Avocado Dipping Sauce

5 from 1 vote
Prep: 1 hour 20 minutes
Cook: 35 minutes
Total: 1 hour 55 minutes
Author: Sarah Bond
Calories: 381kcal
Servings: 3 people
Print Rate
These Baked Sweet Potato Fries are crispy on the outside, tender on the outside, and dipped in a creamy, herby avocado sauce.

Ingredients

Fries

  • 2 large sweet potatoes
  • cold water
  • 1-2 Tbsp cornstarch
  • 2-3 Tbsp oil* 15 to 30 mL
  • Pinch of salt

Sauce

  • ½ avocado
  • Juice of ½ lime
  • 1 clove garlic
  • 1 Tbsp chopped fresh parsley
  • 1 jalapeno deseeded
  • ½ cup plain nonfat Greek yogurt 90 g, or vegan alternative
  • A dash of milk to achieve your desired texture
  • Salt and pepper to taste

Instructions 

Fries

  • Peel sweet potatoes and cut lengthwise into ¼ inch (0.6 cm) thick matchsticks (erring on the side thinner fries if your knife skills are atrocious like mine and you can’t seem to make them all the exact same size).
  • Place matchsticks into a bowl of ice cold water and set in fridge for a few hours (anywhere from 1 hour to overnight)**. Remove matchsticks and pat dry. No worries if these aren’t 100% dry.
  • Add 1 Tbsp of cornstarch to a plastic bag and toss in the sweet potatoes. Blow some air into the bag and shake shake shake. Potatoes should be lightly, evenly coated in cornstarch (add more cornstarch as necessary).
  • Lay potatoes on a parchment paper-lined baking sheet and drizzle with oil. Toss the potatoes around to evenly coat each with oil, then arrange fries so that none are touching and each has plenty of room to breathe and let out moisture (you may need to use 2 pans).
  • Bake fries at 425 degrees F (232 C) for 20 minutes. Remove, flip the fries, rotate the pan, and cook for another 20 minutes, or until fries have begun to brown.
  • Turn off oven and slightly prop open the door. Allow fries to crisp for 15 more minutes.
  • Remove from oven and sprinkle with salt. Serve hot with avocado dipping sauce!

Sauce

  • (Make this while the taters cook!) In a food processor, mix avocado, lime juice, garlic, parsley, and jalapeno until smooth.
  • Add Greek yogurt and continue to mix until smooth.
  • If desired, add a dash of milk to thin the sauce to a texture of your liking.
  • Add a pinch of salt and pepper to suit your taste.

Tips & Tricks

*Use a low smoke point oil, like grapeseed, canola, or peanut. With this high temperature and long cooking time, olive oil will become smoky.
**This step is important in drawing out excess starches! It helps to give your fries that crispy on the outside, tender on the inside texture.

Nutrition Information

Serving: 1serving Calories: 381kcal (19%) Carbohydrates: 44g (15%) Protein: 6.5g (13%) Fat: 20g (31%) Sodium: 222mg (10%) Fiber: 7.6g (32%)
Did You Make This?

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  1. Tara | Deliciously Declassified says

    Posted on 12/11 at 7:20 am

    LOVE sweet potato fries and so do the kiddos. I’ve never soaked them in water before baking – I will definitely try this next time!

    Reply
    • Sarah says

      Posted on 12/13 at 5:03 am

      Yes try it out! Let me know how it works for ya! 🙂

  2. Bree Hogan says

    Posted on 12/11 at 7:58 am

    Sweet potato fries are the best, I make them all the time and they never last for very long! I’ve not tried the soak-in-water-before-bake method before so I shall give that a try. And the avocado dipping sauce…yum!

    Reply
    • Sarah says

      Posted on 12/13 at 5:04 am

      These lasted all of about 20 minutes! Let me know how it goes, Bree!

  3. Helen @ family-friends-food.com says

    Posted on 12/11 at 8:34 am

    Good luck on your adventure! That dipping sauce looks delicious 🙂

    Reply
    • Sarah says

      Posted on 12/13 at 5:04 am

      Thanks so much Helen! 🙂

  4. Lisa @ garlicandzest.com says

    Posted on 12/11 at 9:26 am

    OMG – just step aside, because I’m going to have to devour those! Love the dipping sauce, too!

    Reply
    • Sarah says

      Posted on 12/13 at 5:05 am

      Hahah exactly my reaction when I pulled em out of the oven!

  5. Hilary @ For the Love of Basil says

    Posted on 12/11 at 9:33 am

    These seriously look devine!

    Reply
  6. LAURA says

    Posted on 12/11 at 9:45 am

    This look amazing! Definitely have to try!

    Reply
  7. Sherri @ Watch Learn Eat says

    Posted on 12/11 at 11:00 am

    Love these fries and the dip sounds amazing! A great combination of flavors! 🙂

    Reply
  8. Marlynn @ UrbanBlissLife says

    Posted on 12/11 at 11:11 am

    These look perfect! We always soak potatoes and sweet potatoes in water to remove the starchiness before baking or frying and I love that you included that step in here. The avocado dipping sauce is a genius idea and sounds like a wonderful pairing with sweet potato fries. Can’t wait to make these!

    Reply
    • Sarah says

      Posted on 12/13 at 5:07 am

      Yes that step helped so much! Anything to avoid soggy fries. Thanks so much for dropping in Marlynn and let me know how it goes 🙂

  9. Kat Ryan says

    Posted on 12/11 at 11:46 am

    Congrats on your move!!!!! How exciting is that? Kinda jelly over here, not going to lie. These fries look amazing! Can’t wait to try. Thanks for posting

    Reply
    • Sarah says

      Posted on 12/13 at 5:08 am

      Hahah thanks Kat!! I just arrived over here and believe me there are pleeeeenty of pictures to come! Thanks so much for stopping by 🙂

  10. Allison says

    Posted on 12/11 at 11:50 am

    Yum! Sweet potato fries are my favorite! Definitely making these.

    Reply
  11. Rachel @ My Urban Oven says

    Posted on 12/11 at 11:51 am

    These look so yummy! As well as the photos being fantastic! Good luck on your move. I can’t wait to read about your adventures in Europe. I wish I had the guts to give away everything and make a big move like that. Cheers to you!

    Reply
    • Sarah says

      Posted on 12/13 at 5:11 am

      Aw thanks so much Rachel! Posts and pictures all about this wild adventure to come just as soon as I shake off this jet lag 😉

  12. January says

    Posted on 12/11 at 12:25 pm

    alright I’m a sucker for fries so I’m very excited to try this healthier option with the to die for looking avocado sauce!
    January
    http://www.thebouncyponytail.com/

    Reply
    • Sarah says

      Posted on 12/13 at 5:12 am

      Yes you have to try them!! Vitamin A bombs + lower in fat + they’re still as addictive as regular fries = EAT ALL THE FRIES!

  13. Nicoleta Dragoi says

    Posted on 12/11 at 1:19 pm

    Oh my God, this looks so delicious!! I love fried potatoes but I never tried them with avocado sauce! I definitely need to try it out!!

    Reply
  14. Christina says

    Posted on 12/11 at 1:48 pm

    The dip is so unique! I will have to try these ASAP

    Reply
  15. Tara says

    Posted on 12/11 at 2:00 pm

    First, congratulations on your big adventure. I can feel your excitement. I am excited to try your method – my sweet potato fries are always soggy, plus that dressing sounds diving.

    Reply
    • Sarah says

      Posted on 12/13 at 1:55 pm

      Thanks so much Tara! Yea I was DETERMINED to make these anything but soggy. And with the cold water + cornstarch it was a success!

  16. Lauren says

    Posted on 12/11 at 2:14 pm

    That avocado sauce looks amazing!! (so do the fries!)

    Reply
  17. brita says

    Posted on 12/11 at 4:04 pm

    These fries AND avocado sauce. I need these now!! I’ve tried making sweet potato fries a couple times and they never quite come out how I want them to. I’l definitely give your recipe a try!

    Reply
  18. Sherisse says

    Posted on 12/11 at 5:13 pm

    I’m not a huge fan of avocado, but this looks so good!

    Reply
  19. Sarah says

    Posted on 12/11 at 8:07 pm

    …soooo this looks absolutely amazing! I can’t get enough sweet potatoes, I live on avocados, what a perfect recipe! Can’t wait to try! And eat!

    Reply
  20. Ashleigh says

    Posted on 12/11 at 11:26 pm

    This is such a wonderful recipe, thank you for sharing! I can’t wait to try it!! I love all sweet potatoes!

    Reply
  21. KatyRose says

    Posted on 12/11 at 9:03 pm

    Sweet potatoes and avocados are two of my favorite foods at the moment! I imagine this would be so delicious, looks spectacular too. – Katy

    Reply
  22. Revathi Palani says

    Posted on 12/12 at 6:50 am

    I love sweet potato fries over the regular ones. This looks like there have been fried and not baked. Just perfect and Amazing 😉

    Reply
  23. Julie@MomFabulous says

    Posted on 12/12 at 7:35 am

    I have not had any luck making these before, but I’ve never soaked them in cold water. I’ll have to try that step. That dipping sauce sounds amazing!

    Reply
    • Sarah says

      Posted on 12/13 at 1:57 pm

      Yea they can be a bit tricky! I’d say biggest things besides the cold water + cornstarch would be to not over-oil them and to give them plenty of room to breathe while they’re baking. Give it a go and let me know how they turn out! 🙂

  24. Emme says

    Posted on 12/12 at 7:39 am

    I never would have thought to put the two together but it sounds like something I could eat a whole plate of! Lovely photography steps. I can’t wait to try it!

    Reply
  25. Germaine says

    Posted on 12/12 at 3:45 pm

    Great combination…love it! Glad to learn how to make roasted sweet potato fried too….thanks

    Reply
  26. Joy @ Joy Love Food says

    Posted on 12/13 at 10:36 am

    I love sweet potato fries, great idea to pair the with an avocado dipping sauce, it sounds like a delicious combination!

    Reply
  27. Diane says

    Posted on 12/13 at 10:06 pm

    What a cliff hanger! I am now so curious about your new adventure I’ll be back to find out what your up to! Sounds so fun, starting a new adventure is heroic! Good for you! Now, fill us in! And by the way, We love sweet potato fries! yours look really yummy!

    Reply
    • Sarah says

      Posted on 12/14 at 3:03 am

      Haha thanks so much Diane! Pleeeeenty of photos to come just as soon as I shake off this jet lag! 🙂

  28. Claire says

    Posted on 12/13 at 11:49 pm

    These look SO good and the pictures are gorgeous!

    Reply
  29. Christine | Vermilion Roots says

    Posted on 12/13 at 11:50 pm

    I’m excited to follow your food adventures in Europe! Continue sharing fantastic recipes like this. 🙂

    Reply
    • Sarah says

      Posted on 12/14 at 3:05 am

      Aw thanks so much Christine! 🙂

  30. Kathryn @ FoodieGirlChicago says

    Posted on 12/15 at 10:14 pm

    Sweet potatoes fries make such a great snack or side. I love the unique dipping sauce with these!

    Reply
  31. Willow says

    Posted on 12/17 at 6:59 pm

    This dip sounds like a perfect match to the sweet potato fries! I am a big fan of sweet potato fries! And polenta fries, and tofu fries, and zucchini fries, and…

    Reply
  32. Amy says

    Posted on 4/3 at 2:16 am

    I love sweet potato fries! One of my favorite restaurants serves them with a tarragon sauce that I want to bathe in!! I might have to play around and see if I can copy it.

    Reply
    • Sarah says

      Posted on 4/5 at 10:15 am

      I haven’t experimented much with tarragon but it sounds heavenly! Good luck with your sweet potato experimentation! 🙂

  33. Yuki says

    Posted on 10/31 at 1:44 pm

    My country doesnt have jalapeno, what else can i use? im from asian tropical country5 stars

    Reply
    • Sarah says

      Posted on 11/1 at 7:59 am

      Hi Yuki! You can use any pepper that’s available, adjusting the amount depending on how hot the pepper is. Perhaps 1 or 2 bird’s eye chilis?

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