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Sweet Potato Fries with Avocado Dipping Sauce

Published by Cheryl Mussatto, MS, RD, LD on Sep 24, 2019

Crispy on the outside, tender on the inside, these sweet potato fries won’t last long! Especially with an amazingly out-of-this-world dipping sauce bringing out the best they have to offer. I love sweet potatoes but for whatever reason, I haven’t made them into fries since….well, let’s just say it’s been awhile. So, here is an easy recipe turning these tubers into an exceptionally good (and healthy) treat for the whole family. Serve these as a side dish and everyone will want them again and again.

And of course, nutritionally speaking, sweet potatoes’ signature blaze of orange means a valuable source of vitamins A and C, fiber, potassium, and manganese while the avocado dip has a good amount of heart healthy fat and bone-building calcium.  No one would ever guess fries with a dipping sauce could be considered a health food!

Best of all, the fries’ sweet-salty flavor is a perfect match for the slightly tangy-citrusy taste of the dipping sauce. Basically, a match made in heaven.  Enjoy!

Photo taken by Cheryl Mussatto

Sweet Potato Fries with Avocado Dipping Sauce – serves 4 to 6 (approximately one cup serving size with ¼ cup dipping sauce

Nutrition per servingCalories – 295 calories; Total Fat – 10 grams; Protein – 6.5 grams; Carbohydrates – 30 grams; Fiber – 5 grams; Sodium – 210 milligrams


Sweet Potato Fries

2 large sweet potatoes, unpeeled

2 tablespoons olive or grapeseed oil

Kosher salt

Avocado Dipping Sauce

1 avocado, peeled and seeded

Juice of 1 medium lime

½ teaspoon minced garlic

1 cup packed fresh cilantro leaves

1 tablespoon parsley

½ cup plain Greek yogurt

½ teaspoon kosher salt

Pinch of crushed red pepper flakes (optional)


Sweet Potato Fries –

  1. Preheat oven to 450 degrees Fahrenheit. Line two baking sheets with parchment paper.
  2. Cut sweet potatoes into ¼ inch thick sticks or wedges. Place them in a large bowl and toss with the oil until well coated. Spread the fries in a single layer on the baking sheets. Do not let them touch or overlap as they need space to get crispy and do not salt fries until after they come out of the oven.  Salting before baking makes limp fries!
  3. Bake fries for 15 minutes; remove from oven and use a spatula to flip the fries. Make sure they are not touching and then return fries to the oven to roast until they are tender inside and crispy outside, about 10 to 15 more minutes. Salt fries while still warm.

Avocado Dipping Sauce –

  1. While fries are baking, in a food processor or blender, combine avocado, lime juice, garlic, cilantro, parsley, yogurt and kosher salt. Blend until smooth. If desired, add in crushed red pepper flakes for an additional wallop of flavor.
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Cheryl Mussatto, MS, RD, LD

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

1 Comment

  1. Avatar Beverly Hastings on September 25, 2019 at 9:48 am

    I can’t wait to try this!! My sweet potato fries are always limp. Thanks for the tip of not salting them before cooking! The avocado dip sounds delicious! Thanks!!!!

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