No Oil Sweet Potato Fries: A Healthy and Tasty Alternative

Are you a fan of sweet potatoes but tired of the same old baked potatoes or mashed sweet potatoes dishes? You might have tried making sweet potato fries, but the thought of deep-frying in oil makes you think twice about indulging. But what if we told you that you could enjoy crispy, flavorful sweet potato fries without the added guilt of excess oil? In this blog post, we will explore the world of no oil sweet potato fries, covering everything from seasoning to preparation techniques. Whether you’re looking for a low-fat sweet potato recipe or want to try out your air fryer, we’ve got you covered. Let’s dive in and learn how to enjoy sweet potato fries guilt-free.

No Oil Sweet Potato Fries: The Ultimate Guide

It’s no coincidence that sweet potato fries are all the rage. They’re delicious, crispy, and satisfying, but one downside is that they can be pretty unhealthy. That’s why we’re going to teach you how to make no oil sweet potato fries that are just as good as the real thing.

Choose Your Sweet Potato

When making no oil sweet potato fries, selecting the right sweet potato is crucial. You want to choose a sweet potato that is firm, smooth, and unblemished as any soft spots can ruin the texture of your fries. The best sweet potatoes for fries are those that are firm and have a more cylindrical shape. When looking for the perfect sweet potato, keep in mind that those with orange and yellow flesh are the sweetest and most nutrient-rich.

Prepping Your Sweet Potatoes

To make the best no oil sweet potato fries, you’ll need to start with properly prepared sweet potatoes. Start by washing and scrubbing your sweet potatoes thoroughly to remove dirt and any residue. Next, slice your sweet potato into thin, evenly-sized strips, ensuring that they are no more than a ¼ inch thick. This will help to ensure that they cook evenly and get crispy.

Baking Your Sweet Potato Fries

Preheat your oven to 425ºF and line a baking tray with parchment paper. Using hot air circulation, a baking sheet, and parchment paper are critical for achieving crispy no oil sweet potato fries. Distribute your sweet potato fries evenly on the lined baking tray, ensuring there is enough space between each fry for proper air circulation. Sprinkle a small amount of sea salt, paprika, or cinnamon depending on your preference. You can also use seasonings like chili powder and cumin for an extra kick if you like. Bake for 20-25 minutes, pausing halfway through to flip the fries, until your no oil sweet potato fries are crispy, golden, and thoroughly cooked.

Serving and Enjoying

Now that the no oil sweet potato fries are ready, it’s time to serve and enjoy! These fries are perfect for pairing with salad, sandwiches, or just eating as a snack. You can also serve them with your favorite dipping sauces like hummus, guacamole, ketchup, or spicy mayo. Get creative and have fun with the toppings! Trust us, you won’t be able to resist this sweet and savory snack.

Looking for a healthy and delicious alternative to traditional fries? Look no further than these no oil sweet potato fries. With just a few simple ingredients and some quick prep work, you’ll have golden, crispy, and satisfying fries in no time. Now, you can enjoy all the goodness of a satisfying snack without all the guilt!

Season Them to Perfection: Sweet Potato Fry Seasoning

Once you’ve mastered the art of cooking no-oil sweet potato fries, it’s time to level up your snack game by adding some tasty seasoning. Here are some delicious and easy-to-make seasoning options for your sweet potato fries that will add an extra kick to your taste buds.

Basic Salt and Pepper

Sometimes, the simplest seasoning can be the best. Sprinkle some sea salt and freshly cracked black pepper onto your sweet potato fries right after they’re done cooking. The salt will enhance the taste of the sweet potato, while the pepper will give it a little kick.

Garlic and Herb

Love garlic? Then this seasoning is perfect for you. Combine minced garlic, dried thyme, and rosemary in a small bowl. Mix well, then sprinkle over your sweet potato fries. You can also add a pinch of sea salt to taste.

Spicy Curry

If you’re looking for a seasoning that packs a punch, try spicy curry. Combine curry powder, cumin, and a pinch of cayenne pepper in a small bowl. Mix well, then sprinkle over your sweet potato fries. The warming and fragrant flavors of this seasoning will take your fries to the next level.

no oil sweet potato fries

Cinnamon Sugar

This seasoning is perfect for those with a sweet tooth. Combine ground cinnamon and sugar in a small bowl. Mix well, then sprinkle over your sweet potato fries. The cinnamon and sugar combination will give your fries a sweet and spicy flavor that will have you coming back for more.

These are just a few of the many seasoning options for your no-oil sweet potato fries. Experiment with different combinations, and find your own flavor that suits your taste buds.

Low Fat Sweet Potato Recipes

Are you looking for ways to cut back on oil and fat without sacrificing taste? Look no further than these delicious and healthy low fat sweet potato recipes.

Baked Sweet Potato Fries

This classic dish gets a healthy makeover by being baked instead of fried. Start by cutting sweet potatoes into thin fries, then toss them with a mixture of spices like garlic powder and paprika. Spread them in a single layer on a baking sheet lined with parchment paper and bake at 425°F for 25-30 minutes. The result? Crispy and flavorful fries that are much lower in fat than their oily counterparts.

Sweet Potato Hash

This breakfast staple is a hearty and healthy way to start your day. Dice sweet potatoes into small cubes, then sauté them in a nonstick pan with chopped onions and a touch of olive oil. Add in some diced bell peppers and turkey sausage for protein, and season with salt, pepper, and your favorite herbs. Serve with a poached egg for a satisfying and nutritious breakfast that will keep you full all morning.

Sweet Potato Soup

This creamy and comforting soup is perfect for a chilly day. Start by sautéing onions and garlic in a nonstick pot, then add in diced sweet potatoes and low-sodium chicken broth. Simmer until the potatoes are tender, then blend the mixture until smooth. Finish with a touch of low-fat milk or sour cream, salt, and pepper to taste. Serve with a side salad for a complete and healthy meal.

Sweet Potato and Black Bean Enchiladas

This satisfying Mexican-inspired dish is bursting with flavor and nutrition. Start by roasting sweet potatoes in the oven until tender, then mix them with black beans, spices, and a touch of salsa. Spoon the mixture onto corn tortillas and roll them up, then place them in a baking dish and cover with enchilada sauce. Bake at 375°F for 25-30 minutes, then sprinkle with shredded cheese and bake for an additional 5 minutes. Top with fresh cilantro and serve with a side of Spanish rice for a delicious and health-conscious dinner option.

With these low fat sweet potato recipes, you don’t have to compromise on flavor or health. Try one or more of these recipes tonight and enjoy a tasty and guilt-free meal.

Can fries be fried without oil?

If you’re a lover of fries but trying to adopt a healthy eating lifestyle, you’d probably be asking yourself this question. And the answer is a resounding yes! It’s possible to make fries without using oil. It’s the perfect solution for those watching their oil intake and still craving the deliciousness of fries.

Why oil-free fries?

Fries are traditionally deep-fried in oil, which adds calorie and fat count to the food. Cooking without oil ensures that you avoid added fats and calories to your daily meal plan. Also, oil-free fries are a healthier option for people with food allergies, like those allergic to nuts.

no oil sweet potato fries

How can you make fries without oil?

The procedure isn’t complicated at all! The potato gets crispy as it dehydrates when you cook it, so the trick is to use the right technique and equipment. Here are some easy steps to follow if you want to make oil-free sweet potato fries:

  1. Cut your sweet potatoes into desired sizes and thickness.
  2. Preheat your oven to 450°F and line your baking sheet with parchment paper.
  3. Place your sweet potatoes into a large bowl and add a tablespoon of cornstarch, paprika, salt, garlic, and onion powder. Mix all the ingredients together.
  4. Spread the sweet potatoes in a single layer on your baking sheet and let them bake for 20-25 minutes, flipping them halfway through.
  5. Pull them from the oven and enjoy!

Tips for making perfect oil-free fries

  • Make sure to cut your sweet potatoes into uniform sizes and thickness, so they cook evenly.
  • If you love crispy fries, soak them in cold water for about 30 minutes before cooking.
  • Don’t overcrowd the baking sheet to ensure perfect crispness.
  • Use parchment paper on your baking sheet to ensure that the fries don’t stick.
  • Mix in your desired seasoning before cooking to give your fries the desired flavor.

In conclusion, making oil-free fries is a simple and healthier alternative to traditional deep-fried fries. With this simple and straightforward procedure, you can enjoy your fries without worrying about the added fats and calories. So go ahead and give it a try!

Oil-Free Roasted Sweet Potatoes

When it comes to sweet potato fries, you might be thinking that oil is essential to make them crispy. But what if we told you that you don’t need a single drop of oil to make perfect roasted sweet potatoes? Yes, you read that right! We’re talking about oil-free roasted sweet potatoes that are crispy on the outside and tender on the inside. Here’s how to make them:

Choosing The Right Sweet Potatoes

To make the best oil-free roasted sweet potatoes, you need to choose the right kind of sweet potatoes. Look for sweet potatoes that are firm, evenly shaped, and have a smooth texture. Avoid sweet potatoes that are soft, have moldy spots, or have started to sprout.

Preparing The Sweet Potatoes

Once you’ve selected your sweet potatoes, it’s time to prepare them for roasting. Preheat your oven to 425 degrees Fahrenheit. Wash the sweet potatoes thoroughly and pat them dry with a towel. If you like, you can peel the sweet potatoes, but it’s not necessary. Cut the sweet potatoes into 1/2 inch thick fries or wedges and toss them in a large bowl.

Seasoning The Sweet Potatoes

Now, it’s time to add some flavor to your sweet potato fries. In the same bowl, add your favorite seasonings such as salt, black pepper, garlic powder, smoked paprika, and cumin. Toss the sweet potatoes with the seasonings until they are evenly coated.

Roasting The Sweet Potatoes

Spread the seasoned sweet potatoes in a single layer on a baking sheet lined with parchment paper. Make sure that the sweet potatoes are not overcrowded, as this will prevent them from crisping up. Roast the sweet potatoes for 20-25 minutes, flipping them halfway through the cooking time.

Enjoying The Oil-Free Roasted Sweet Potatoes

Voila! Your oil-free roasted sweet potatoes are crispy, flavorful, and healthy. Serve them with some ketchup, hot sauce, or your favorite dipping sauce. You can also sprinkle some fresh herbs on top for an extra pop of flavor.

In conclusion, oil-free roasted sweet potatoes are a delicious and healthy alternative to traditional fries. They are easy to make, full of nutrients, and perfect for anyone who is trying to cut back on oil. So, go ahead and try out this recipe today!

No Oil Sweet Potato Fries Air Fryer

Have you ever tried making sweet potato fries without using oil? It sounds crazy, right? But with the help of an air fryer, you can achieve crispy and delicious sweet potato fries without all the added fat and calories that come with deep-frying.

What Is an Air Fryer?

An air fryer is a popular kitchen appliance that uses hot air to circulate around the food to cook it. It works like a convection oven, but with faster and more intense heat, which results in crispy and evenly cooked food. This kitchen gadget has gained popularity in recent years because it can make crispy fries, steak, chicken wings, and even desserts with little to no oil.

How to Make No Oil Sweet Potato Fries in an Air Fryer

– Cut the sweet potatoes into thin fries or wedges.
– Soak them in cold water for at least 30 minutes to remove excess starch.
– Drain and pat dry with a paper towel.

– Preheat your air fryer to 400°F or 200°C.
– Toss the sweet potatoes in a bowl with some salt, pepper, and other seasonings of your choice.
– Spray them lightly with cooking spray or oil mister, or you can skip this step for a truly oil-free version.

– Transfer the sweet potato fries to the air fryer basket in a single layer.
– Cook for 10–15 minutes, shaking the basket halfway through to ensure even cooking.
– Cook longer for extra crispy fries and less time for softer fries.

Tips and Tricks for Perfect Sweet Potato Fries

  • Cut the sweet potatoes into evenly sized pieces for even cooking.
  • Soaking the sweet potatoes in cold water helps remove the excess starch, which makes for a crispier fry.
  • Preheat the air fryer to ensure even cooking and prevent sticking.
  • Toss the fries in a bowl with the seasoning before adding them to the air fryer for a more even coating.
  • Don’t overcrowd the air fryer basket to allow for proper air circulation and even cooking.

Final Thoughts

Air fryers are a game-changer when it comes to healthy and delicious cooking. Making no oil sweet potato fries is effortless and straightforward, and the result is a crispy and tasty snack or side dish that everyone will enjoy. Do you have any other air fryer recipes that you love? Let us know in the comments!

How Unhealthy are Sweet Potato Fries?

Now, let’s talk about the elephant in the room – Are sweet potato fries healthy? While they’re made from sweet potatoes, which are a highly nutritious vegetable, the way they’re prepared and cooked makes them less healthy than you might think. Here’s why:

High in Fat

One of the main reasons why sweet potato fries aren’t as healthy as we’d like them to be is because they’re usually cooked in oil. And let’s face it, oil is high in fat. Frying sweet potatoes increases their fat content, which, in turn, increases their calorie count.

High in Calories

Speaking of calorie count, sweet potato fries are quite high. A medium-sized serving (around 3 oz) can have as many as 300 calories. That’s already one-third of an adult’s daily recommended calorie intake. Yikes!

High in Sodium

Now here’s another reason why you might want to reconsider ordering that sweet potato fry. They’re incredibly high in sodium. Most restaurants sprinkle the fries with salt, which skyrockets their sodium content. And we all know consuming too much sodium can cause high blood pressure, cardiovascular disease, and stroke.

no oil sweet potato fries

Low in Fiber

Although sweet potatoes are a great source of fiber, the process of frying them strips them of their natural fibers. Without fiber, consuming sweet potato fries won’t keep you feeling full, and you’ll likely crave more.

Does this mean that sweet potato fries are entirely unhealthy for you? Well, the answer is no. They’re still a better option than regular fries and make for a delicious occasional treat. However, it’s important to keep moderation in mind when consuming them. Plus, there are other ways to prepare sweet potatoes that are just as delicious and healthier, like roasting or grilling them. So go ahead and enjoy your sweet potato fries, but maybe don’t make them a staple in your diet.

Why Are My Sweet Potato Fries Not Crispy?

If you’ve been cooking up sweet potato fries, and they keep coming out soggy, you’re not alone. Nobody wants to end up with a floppy mess, especially when you have been craving crispy no-oil sweet potato fries all day. Here are some reasons why your sweet potato fries may not be crispy, and how to avoid them:

You’re Not Cutting Them Thin Enough

The size of your sweet potato fries can affect how crispy they come out. Thick fries will take longer to cook, retain more moisture, and result in more starchy and chewy fries. Thinly sliced sweet potato fries, on the other hand, will cook much faster and result in a crispy texture. Aim for fries that are roughly 1/4 inch in thickness, but do not go less than 1/8 inch because they might get too crispy.

You’re Overcrowding the Pan

When cooking your sweet potato fries, ensure that they have enough space on the baking sheet. Overcrowding the pan can cause your fries to steam instead of roast, resulting in a soggy mess instead of crispy no-oil sweet potato fries. Use two pans if you have to. Take the time to arrange your fries in a single layer, with no fries touching each other.

You’re Not Preheating the Baking Sheet

Preheating the baking sheet ensures that heat is evenly distributed to the sweet potato fries. Placing your sweet potato fries on a cold pan can lead to uneven cooking and a soggy texture. Make sure you preheat your baking sheet for about five minutes before adding your fries.

You’re Not Drying the Fries Properly

Excess moisture on your sweet potato fries can prevent them from getting crispy. Once you’ve sliced the sweet potatoes, soak them in cold water for about 10-15 minutes. Remove them from the water and pat them dry with paper towels or a clean kitchen towel. This will help to remove excess moisture, making it easier for them to get crispy.

You’re Not Using the Right Cooking Oil

The type of oil that you use greatly affects the texture and flavor of your sweet potato fries. Avoid using oils with low smoke points, such as olive oil, as they can impart an unpleasant taste to your fries and cause them to burn. Instead, use oils with high smoke points like grapeseed, peanut, or avocado oil.

With these simple tips, you can achieve the crispy no-oil sweet potato fries you’ve been craving. Take time to experiment and find what works for you, and adjust the recipe as necessary. Just remember to be patient and reassure yourself that practice makes perfect.

What is the Healthiest Way to Eat Sweet Potatoes?

If you’re looking for a nutritious and tasty vegetable to add to your diet, sweet potatoes are a great choice. But what is the healthiest way to eat sweet potatoes? Let’s take a look at some delicious and healthy ways to prepare this versatile veggie.

Baked Sweet Potatoes

One of the simplest and healthiest ways to enjoy sweet potatoes is to bake them. Simply wash and dry your sweet potatoes, then stab them a few times with a fork to allow steam to escape while baking. Place them in a 400°F oven for about an hour, or until they’re soft.

Mashed Sweet Potatoes

no oil sweet potato fries

Mashed sweet potatoes are a healthy and tasty side dish that’s easy to make. After baking your sweet potatoes, peel off the skin and mash the flesh with a fork or potato masher. Add a little bit of milk or butter if you like, and season with salt and pepper to taste.

Grilled Sweet Potato Wedges

Grilled sweet potato wedges are a delicious and healthy alternative to traditional french fries. Cut your sweet potatoes into wedges, then toss them with a little bit of olive oil and your favorite spices. Grill them over medium-high heat for about 15 minutes, or until they’re tender and slightly charred.

Sweet Potato Fries

If you’re craving something a little bit more indulgent, sweet potato fries are a tasty treat that can still be healthy if you skip the oil. Cut your sweet potatoes into thin strips, then toss them with a little bit of cornstarch and your favorite spices. Bake them in a 400°F oven for about 20 minutes, flipping them halfway through.

Sweet Potato Chips

If you’re looking for a crunchy snack, sweet potato chips are a great option. Simply cut your sweet potatoes into thin slices, then bake them in a 350°F oven for about 20 minutes, or until they’re crispy. Season them with salt and pepper or your favorite spices.


There are many delicious and healthy ways to eat sweet potatoes, from baked sweet potatoes to sweet potato chips. So next time you’re looking for a nutritious and tasty vegetable to add to your diet, consider sweet potatoes.

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