Sweet Potato Fries with Skinny Horseradish Dijon Dip
Craving a delicious & nutritious snack or side? Baked sweet potato fries with a flavorful skinny horseradish & dijon dip will hit the spot!
*This post originally published on May 18, 2013. I thought it was due for an update, so I’ve added a step-by-step picture tutorial, video, and answers to some frequently asked questions. Hopefully you’ll enjoy this sweet potato fries recipe as much as I do!*
It’s January, and for many of us (myself included) that means trying our best to undo some of the damage all the holiday indulgence has done to our systems.
After all that, it feels really good to hit the reset button. So today I thought I’d share one of my very favorite healthy snacks: sweet potato fries!
I love making these to snack on or as a side dish to a balanced meal. They’re so quick and easy, and they pair so nicely with a zingy, spicy, creamy dip.
This horseradish Dijon dip is made with Greek yogurt, so it’s lower in fat and higher in protein, and it balances the flavor of the sweet potatoes in such a terrific way!
HOW TO MAKE SWEET POTATO FRIES
These are so quick and easy to make.
Start by scrubbing your sweet potatoes and cutting them into 1/4-inch sticks.
You can see how to do this by watching the video in the recipe card below.
I like to leave the skin on because there are so many good vitamins and minerals in there. I also like the flavor and texture. But you can peel them first if you like.
Scatter the unbaked fries in an even layer on a baking sheet, then drizzle them with a little oil.
I like to use extra virgin olive oil, but you’re fine with whatever you have on hand.
Sprinkle them generously with salt. A lot of the salt will fall off as they bake.
Then just smoosh them all together, so that every inch gets a thin coating of oil and seasoning.
Separate each of the fries apart from one another, so that plenty of heat can circulate all around each one. This will ensure that they’ll bake up crispy. If they are too close together, they will steam instead of crisping. Use more than one baking sheet if necessary!
Pop them into a hot oven and roast until they start to get brown on the bottom. You’ll love the aromas! So caramel-y and roasty-toasty!
Flip each fry so the other side can get brown too.
When they’re done they’ll have a crispy on the outside, tender in the middle texture, and an earthy-sweet caramelized flavor that’s just so irresistible!
WHAT GOES WITH SWEET POTATO FRIES
I especially like to pair sweet potatoes with more savory flavors, to play off of their natural sweetness. And I can never say no to a creamy dip!
This horseradish dijon dipping sauce is one of my top favorites. I make it a lot, not just for sweet potato fries but for all sorts of things! Any kind of vegetable or meat tastes great topped with this creamy, zippy sauce.
Mix plain Greek yogurt with chives, horseradish, Dijon mustard, a little honey for balance, garlic powder, salt, and pepper.
Stir everything together until smooth and combined.
It’s the perfect balance of sweet and heat, crispy and creamy, hot and cold!
ARE BAKED SWEET POTATO FRIES HEALTHY?
I would encourage you to be your own judge by checking out the nutritional info in the recipe card below.
But I will say that this recipe is naturally gluten-free and vegetarian, and there is no refined sugar.
Also, sweet potatoes are a great source of beta carotene, vitamin C, and potassium. They also contain lots of other vitamins and minerals. Source: 6 Surprising Health Benefits of Sweet Potatoes.
CAN THEY BE MADE IN AN AIR FRYER?
To convert this oven-baked fries recipe to an air fryer recipe, reduce the suggested temperature to 400 degrees F and cut the baking time to 25 to 30 minutes total.
Be sure to occasionally check for doneness, since no two ovens (or air fryers) are exactly the same!
CAN THEY BE MADE AHEAD OF TIME?
These are best served hot from the oven. That is when they are at their crispiest and most delicious!
However, they can be reheated if you have leftovers.
I’d suggest warming them in a low oven. You don’t want them to get any browner, just warmed through and crisped up as much as possible.
Place them on a lightly greased baking sheet and reheat them at around 200 degrees F.
The dip can definitely be made ahead. Go ahead and mix it up as much as 2 weeks ahead of time, and keep it chilled in the fridge.
A FEW MORE OF MY FAVORITE SNACK RECIPES:
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- 4 small sweet potatoes scrubbed
- 2 tablespoons extra virgin olive oil
- 1 teaspoon sea salt
- 1/2 cup fat-free Greek yogurt (plain)
- 1/4 cup finely chopped fresh chives
- 1 tablespoon prepared horseradish
- 1 tablespoon Dijon mustard
- 1/2 teaspoon honey
- 1/4 teaspoon garlic powder
- 1/4 teaspoon kosher salt
- freshly ground black pepper to taste
Preheat the oven to 425 degrees F.
Cut the sweet potatoes into ¼" sticks and toss in olive oil and sea salt to coat.
Arrange in an even layer on a baking sheet, and roast until browned on the bottom (approx. 20 minutes).
Flip with a spatula, and roast until evenly browned and crisp (approx. 15 minute).
In a medium bowl, stir the Greek yogurt, chives, horseradish, Dijon, honey, garlic, salt, and pepper together until combined.
Serve the sweet potato fries alongside the horseradish Dijon sauce, for dipping.
Sweet potato fries tossed with extra virgin olive oil and sea salt then roasted for a caramelized sweet flavor. Paired with a savory horseradish dijon dipping sauce, they’ll be the hit of your meal!
Hi, friends! It’s been a while since I’ve posted…. sorry about that! Mr. Allie and I took the kiddos to Disney for a week! It was so much fun and so exhausting! Lol. We had four days just outside of Orlando (one day per park: Magic Kingdom, Epcot, Hollywood Studios, and Animal Kingdom), and then two days were dedicated to travel. It was a fabulous trip and we did it on a tight budget. I’m thinking about maybe devoting a post to it if you think that’d be interesting??? We know lots of people who do Disney pretty frequently, and they plan everything to the nth degree, but the idea of that just totally freaked us out! This was only my second time there since I was a kid, and I just had no idea where to begin. Mr. Allie and I kept remarking to each other that it felt like such a rite of passage for us to be there with our children. I think we may have been more excited about it than the kids were! After having been there, and experienced what it was all about, we now know how we’d maybe do things differently, that is, plan it a little more. Not that we had a bad time or anything! It was truly a blast and the only possible improvement would have been to do less backtracking around/walking and riding more rides!
I had every intention of coming home and jumping right back on the blog train, but once we settled back in and unpacked/washed everything, I decided to take a little time just to recharge my batteries. I think I really needed it! Just before we left I was feeling like I was spinning my wheels, but over the last week I’ve gained a lot of clarity and a lot of inspiration.
One of the main sources of inspiration came from the folks at Chobani. Shortly after we arrived home, we received a shipment that contained mass quantities of Chobani Greek Style Yogurt! I’ve loved Chobani for a while now, and have used in it lots of recipes. But now that my fridge is bursting with the stuff, I knew I needed to come up with some more great ways to use it.
I make oven fries all the time, and I especially love to do them with sweet potatoes! They are super-nutritious (read more about that here) but I particularly love them for their flavor. I always prefer to pair them with more savory flavors, to contrast with their natural sweetness.
If you toss the sweet potato fries with some heart-healthy extra-virgin olive oil, sprinkle them with sea salt, and roast them on a lined baking sheet, they come out so crispy-caramelized and roasty!
They are perfect for dunking in this flavorful horseradish dijon dipping sauce! I also add a little garlic powder and agave nectar, to fat-free Greek-style yogurt, along with a big bunch of fresh chives.
I just love how that sharp flavor plays against the caramelly sweet potato!
These make a great low-fat snack, especially at this time of year, when we are all looking for a way to slim down for the summer!
**Disclosure: Although I was gifted Greek-style yogurt by Chobani, the opinions expressed in this post are entirely my own.**