Sweet Potato
Skinny Sticks
How to make sweet potato skinny sticks in the oven for wonderfully flavourful and extra crispy results every time! Including tips on how to cut, bake, and serve the crispy skinny sweet potatoes!
I absolutely love oven-baked sweet potatoes, sweet potatoes fried in the oven but if you want extra crispy, this is extra crispy!
Sweet potato skinny sticks are the simplest to make and even better to enjoy. Follow my tips for even crispier results and how to cut sweet potato so skinny!
Sweet potatoes are one of the best types of potato for people with diabetes, as they are low-GI and contain more fiber than white potatoes. Sweet potatoes are also a good source of calcium and vitamin A.
Both potatoes are a healthy carbohydrate source. And the same amount of white potatoes and sweet potatoes contain about the same amount of carbohydrates (1/2 cup = 15 grams of carbs). Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes.
Vitamins A and C also function as antioxidants that protect cells against aging and disease. For even more antioxidants, choose purple sweet potatoes. The pigment that gives them their gorgeous hue has particularly potent antioxidant properties.
HOW TO MAKE SWEET POTATO SKINNY STICKS
Ingredients
-
Sweet potatoes – Choose potatoes similar in size and shape to cut them into more even, so they bake evenly. Sometimes they have really funny shapes;
-
Olive Oil – You could replace olive oil with another one but honestly I only use this one or coconut oil;
-
Seasoning blend: salt, black pepper
THE METHOD
STEP 1: Clean the Potatoes
First, make sure to wash the potatoes well, using a scrubber if you want to make skin-on fries (for extra nutrients and texture). If not, then you can then peel the potatoes. I tend to use the skin.
STEP 2: Chop the Sweet Potato Skinny Sticks
Slice the potatoes into fries with a mandolin/fry cutter. Rinse the fries well and dry thoroughly with a kitchen towel (any wetness will reduce crispiness).
As an option now, you could soak the cut fries to further reduce the excess starch in the potatoes for crispier results. To do so, leave the cut fries in a bowl of cold water for at least 1 hour, then drain, rinse, and dry thoroughly really well.
STEP 3: How to bake the sweet potato skinny sticks
Place the fries on a baking sheet, making sure not to crowd them to much in the tray, just spread as much as possible. This will help them become crispier.
Brush with olive oil, literally just brush them. Don't leave any extra olive oil on the tray.
Bake in the oven at 425ºF/220ºC for 25-30 minutes, flipping them once or twice, specially towards the end. It is really easy to burn them at this stage, so be careful. The baked sweet potato skinny sticks are ready when they are browned and crispy.
When ready, remove from the oven and serve immediately!
How to serve
Use these baked sweet potato skinny sticks in place of regular fries for very different meals.
Some recipe notes
-
Other seasoning options: Garlic powder, paprika, cayenne, oregano, thyme, salt, pepper, cumin, Italian seasoning, etc. I like them plain but you could use any of these options and just sprinkle after they are ready;
-
Omitting the salt until after the fries are baked may yield more crispy baked sweet potato skinny sticks than adding it before-hand. I personally don't use any salt;
-
It is best to bake the skinny sticks on lightly oiled parchment paper or foil if you have issues with food sticking to your pans. Always a good tip in the kitchen.
