Sweet Potato Fries Recipe

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Just because you're watching your waistline doesn't mean you can't indulge in some french fries. In this recipe, nutritious sweet potatoes are sprinkled with zesty seasonings and bake in the oven for a low-fat treat!
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:8 servings
Quick Diabetic Exchange Test Kitchen Approved
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 8 servings


  • 1 pound sweet potatoes
  • 1 egg white
  • 2 teaspoons chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder

Nutritional Facts

One 1/2-cup serving equals 40 calories, trace fat (0 saturated fat), 0 cholesterol, 20 mg sodium, 9 g carbohydrate, 0 fiber, 1 g protein. Diabetic Exchanges: 1/2 starch.


  1. Peel and cut potatoes into 1/4-in. x 1/2-in. strips. In a bowl, combine egg white and seasonings; beat well. Add potatoes; toss to coat. Place in a single layer on two baking sheets that have been spayed with cooking spray. Bake, uncovered, at 450° for 20-25 minutes or until golden brown. Yield: 8 servings.
Originally published as Sweet Potato Fries in Country Woman September/October 1996, p36

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Reviewed Sep. 30, 2012

"Besides needing salt as others have mentioned. This recipe had no taste - possibly cumin and cayenne would help spice it up. I used the egg coat and couldn't get them to crisp up, so would consider using oil instead. Definitely wouldn't make this again."

Reviewed Mar. 23, 2012

"This was the first time we had tried sweet potato fries. They were pretty good. I also used olive oil instead of the egg white. Since we don't care for very spicy foods, I changed the amounts of the seasonings and did 1 tsp of each one. I added seasoned salt just before baking them. Next time, I think I will try broiling them to get crispier fries."

Reviewed Oct. 8, 2011

"These were pretty good, I did make some changes though. I added 2 T of brown sugar and a few dashes of cinnamon to contrast the other spices. I also used olive oil instead of egg white, I'm planning on trying the egg white next time. The last thing I did was to salt the fries before putting them into the oven. This is definitely better than my previous recipe and I'll be sticking with this one!"

Reviewed Dec. 17, 2009

"I make these with oil instead of egg whites. It's alot easier."

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