Baked Sweet Potato Fries with Honey-Lime Dip

CATEGORIES: Potatoes, Small Bites
These days you can find sweet potato fries on many restaurant menus, but just ten years or so ago that wasn’t the case.   I still remember the first time I ever tasted them- it was at McMenamins when we lived in Portland. They were were served plain with just a sprinkling of salt, and they were so good. I didn’t expect to like them but when I bit into that crispy, salty exterior and found a soft fluffy center, I was sold.  I came home right away and tried a homemade version that was baked in the oven instead of fried.  These baked sweet potato fries with honey-lime dip are a fun side dish and healthy alternative to both traditional oil-fried fries and also regular potato dishes.
baked sweet potato fries on plate
Sweet potatoes are packed with vitamin C, fiber, and tons of antioxidents, just to name a few. They’re also are lower in carbs than a regular potatoes. If you battle  blood-sugar issues, sweet potatoes are a better choice than traditional potatoes. The sweetness comes from complex carbohydrates (the good kind) and not simple carbs (the bad kind) Combine that with heart-healthy olive oil and this little number packs quite a punch.

How to Make Baked Sweet Potato Fries

First cut your sweet potatoes into matchsticks.  I actually don’t even peel my potatoes anymore!  I also keep mine pretty thin because I like a higher ratio of browned exterior to fluffy center.  Then you’ll drizzle them with Olive Oil.  Hands down my favorite Flavored Olive Oil for sweet potatoes is our Rosemary Olive Oil!
rosemary olive oil bottle

Seasoning Baked Sweet Potato Fries

Then you’ll toss them with seasoning.  There are a lot of flavor variations you can use with sweet potatoes, and this one is fairly simple with salt, pepper, garlic, onion, parsley, cumin, oregano and coriander.
seasoned baked sweet potato fries

How to Bake Sweet Potato Fries

You’ll want to spread them out in a single layer on a baking sheet.  It’s important fries aren’t piled on top of each other.  If you have convection mode on your oven, you can play around with that.  I’ve found it helps brown the outside of the fries and you’ll want to keep an eye on them because they will bake much faster than normal!
baked sweet potato fries

Making a Dip for Sweet Potato Fries

The dip is easy to mix up while your fries are baking.  It’s plain yogurt, a drizzle of honey and a squeeze of lime juice and some herbs and seasoning.

sweet potato fries with dip

Serving Sweet Potato Fries

You’ll want to serve baked sweet potato fries immediately after baking.  They will cool quickly and just won’t be as great.  That being said, if you have leftovers, chop them up and store them in the fridge. They’re great for tossing on salads later!

baked sweet potato fries with honey lime dip
These are definitely different than oil-fried sweet potatoes, there’s no getting around that.  But they’re still great in their own right and a fun alternative to mix things up at dinner at home.  Hope you try them and love them!
honey lime sweet potato dip
Nutrition Info:
This recipe serves 4 and each serving has 147 calories, 5 g of fat, and 4 grams of fiber.

Love sweet potatoes?  Try these recipes out as well!

HasselBack Sweet Potatoes


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Baked Sweet Potato Fries Recipe

Baked Sweet Potato Fries with Honey-Lime Dip

  • Author: Sara Wells


Slim cut roasted sweet potatoes with a healthy sauce for dipping!



Sweet Potato Fries

1 lb peeled sweet potatoes cut into 1/4” match-sticks

2 T extra virgin olive oil
1/2 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon coriander
1/2 teaspoon kosher salt
1 teaspoon parsley
1/8 teaspoon black pepper
Honey-Lime Dip
6oz container plain, low-fat yogurt
1 tablespoon mayo (low cal is fine)
1/2 tablespoon honey
1 tablespoon fresh lime juice
1/4 teaspoon cumin
1/8 teaspoon oregano
1 teaspoon parsley
1/2 teaspoon onion powder
1/2 teaspoon kosher salt

Mix all ingredients until combined.  Chill until ready to use.


*you want 1lb sweet potatoes after they are peeled, sliced, etc. If you weigh them at the store make sure you have a little more than a pound to allow for the peeling, and tossing of small pieces.
Preheat oven to 425 degrees.
Place sweet potatoes in a pile directly on baking sheet and drizzle with olive oil.  Use hands to toss until all pieces are well coated.  Sprinkle seasoning mixture on top and toss again with hands to coat.
Arrange sweet potatoes in a single layer so that pieces are not touching each other.  Place pan in oven and bake for 15 minutes.  Use a metal spatula to gently flip fries and then return pan to oven. Cook for an additional 15-20 minutes or until fries are starting to lightly brown and crisp.  Remove pan from oven and cool 5 minutes.
While potatoes are cooking, mix all dip ingredients and place in fridge to chill.  Serve fries immediately.


  1. I love sweet potato fries! And turnip and parsnip, sometimes a rainbow of fries. Thanks for reminding me how wonderful and simple these are.. I think I will make them tonight.

  2. My problem is there’s nobody but me who likes sweet potatoes,well I shouldn’t say that. The only time they get sweet potatoes is at Thanksgiving and Christmas and they’re all candied up. Your right, this is worth a try to see if the kids will eat them. I really think they’d like these!

  3. Yum, I love sweet potatoe fries. I usually eat them with ranch mixed with a little chili powder. I can’t wait to try that dip next time!

  4. Bunny- that’s what I’m sayin’, these aren’t like sweet potatoes on the holiday table- you’ll have to try them!

    Nathaly- ranch mixed with chili powder sounds like a GREAT idea, I’ll have to try that one.

  5. I have never tried them but am always intrigued! This recipe might actually inspire me. My kids love when I make fries so maybe I can slip in some healthy-ness!! Thanks.

  6. I am excited for the new healthy recipes. I really love that you can cook yummy food and still be healthy. I can wait to try these. I love sweet potato fries.

  7. These look delicious! We have baked sweet potatoes a couple times a month, so this will be a fun variation.

    I never tried McMenamins fries while we lived up there, but we loved Burgerville’s!

  8. Oh how I love Sweet Potato Fries! They’re so delicious. Way better than regular fries! My whole family LOVES them.

    I just might put them on the menu this week! DELICIOUS!

  9. On the menu for tonight…since I just finished off the FOURTH pan of peppermint-heavenly-brownies you posted a few weeks ago. Thanks for the recipes. I am fairly new to your site and am enjoying it.

  10. i do love sweet potato fries, and have tried making them at home often, but they never are as good–I’m going try this recipe and see if better luck–thanks!

  11. Now I know what to do with the rest of the case of sweet potatoes I bought at costco. I love sweet potatoes and this sounds great! I will be trying them.

    P.S. Thank you for the calculation on points! Your the Best!

  12. Yay for health month! These look awesome. I am definitely going to try them when I reach phase two. Any phase one recipes coming this way by any chance??

  13. For those of us who go back to weight watchers and calculating points every so often, BLESS YOU!! I’m still going through all my recipes and figuring point values. But once it’s done, it’s done. That’s the magic about it. I guess I’m a loser. I’ve NEVER had sweet potato fries. And I don’t know why. Never been exposed to them I guess. Thanks for the shout out for them.

  14. Thanks jjcrew! Is that 6 per serving, or six for the whole dip? Because the dip goes a long way, that seems like a lot. Just curious!

  15. my mouth is watering! Congrats on one of eightcrazy’s designs – she is fabulous and now your name is out there – you will be getting loads of visitors I’m guessing!

  16. I’m really excited to try these, and have the kids try them. Dale isn’t a huge sweet potato fan, and the only sp fries he’s tried, were not that great. I’m hoping to make these tonight, thanks Sara! 🙂

  17. We all love sweet pots here! Your fries look gorgeous. I have made similar ones in the past, but they come out a little singed. Now, I know why. I did not cut them thick enough. I am going to try your recipe instead. The one I use calls for shoestring cut. Nice pics!

  18. I made these for a lunch party today and my picky girlfriend wasn’t sure.. but we LOVED them!! yum yum yum, didn’t even need a dip! thanx

  19. Thanks so much for all the healthy recipes this week! I love sweet potato fries! Mine never look as good as your’s. I’ll definitely try your recipe!

  20. We love this dip, even though we made it with Miracle Whip (sorry Sara). We first ate it with french bread and crackers… because we couldn’t eat it with just a spoon. I made the fries a few days later. I ended up broiling them for a bit. I loved the seasonings.

  21. I’m actually attempting these tonight with my “fauxtisserie” chicken. Smells great. And that was 6 WW points for the entire dip, my friend. ~Jenn

  22. YUM. These were soooo good and my son loved them as well.

    I threw my potatoes, olive oil and herbs into a big Ziplock bag and just massaged the whole thing until the potatoes were coated. No oily hands and no dish to wash!

    I’ll definitely be making these again. I didn’t even use/need the dip they were soooo good!

  23. OK – I think I love you!! Ha Ha – I have wanted to try these again as I was not a big fan of the fry thing and my first baked attempt… well did not work so well. It must have been my irregular sizes…. Great dipping sauce as well !!

  24. How yum were these! We made two versions, one following your recipe and the other adding a little garlic love. Both were equally good, but the garlic gives just an additional kick.
    Two thumbs up!

  25. Very, very nice recipe. We don’t use sweet potatoes much in Denmark – used ordinary potatoes – and oh it was goooood 🙂
    Kærlig hilsen – Karen

  26. sweet potatoes or yams? i bought sweet potatoes(labeled as such) they are not orange like that? what have i got?
    i love sweet potatoe fries from mcmenamins too! (hard to get sometimes)

  27. I was going to avoid the grocery store today but now I want sweet potato fries!!
    I always have a hard time getting them crispy on the outside, I guess I'm steaming them? I'll have to give your meathod a try! YUM

  28. I found this recipe when I "googled" sweet potato fries…and I am thrilled to find this amazing looking recipe and very cool site. The step-by-step, beautiful photos and funny preludes to the recipes really make this site a cut above the rest. I am hooked!

  29. I found your site googling for something to do with these two sweet potatoes that have been sitting in my fridge for a week. I'm glad I did!

    This recipe was amazing, and the flavors you selected mingled so well together. Thank you for this excellent knowledge, you're definitely getting added to my bookmarks 🙂

  30. Oh those look so good! I've tried several times to make sweet potato fries and they ALWAYS end up soggy or burnt. Now I know the trick! found you by googling 'Sweet potato fries' and yours was first!

    going to try this evening. Thanks for the pictures & step by step!

  31. i'm trying yams AND sweet potatoes right now. the guy in the produce aisle said the white ones were DEFINITELY sweet potatoes, and the orange ones were yams. but i remembered the orange in your photos and got both. he said in the south they call yams sweet potatoes?!? craaazy. we'll see how they BOTH turn out!

  32. I made these over the weekend and they were excellent! I didn't use cumin & coriander because I was out and they didn't get crispy but they were still delicious!

  33. we are not sweet potato fans in our family–but we are wanting E to try more veggies, so we gave these a try! We all loved them! We'll definitely make them again! And next time I'll have to make the dip for me (the boys all use ketchup).

  34. So, I came to the site today to review the Diner-Style Fries recipe so that I could make them for dinner tonight and the Sweet Potato Fry Lover in me has taken over. I'll be making these TONIGHT! 😉 Guess I just use that bag of russets for mashed potatoes next week.

    Oh boy, SP fries and lime dip HERE WE COME! YUUUMMMMYYY!!!

  35. I made these tonight and they turned out mushy. I was waiting for them to get crispy but it didn't happen. I ended up broiling them at the end and that helped a little bit. Any tips for getting them crispy? I cannot figure out where I went wrong with this one & I am desperate to figure it out because I love sweet potato fries. Thanks for the help.

  36. Una- a few things:
    -make sure your fries aren't touching each other and that you don't have two pans on racks right next to each other or they will steam.

    -cut them small and thin. The thicker they are the higher the chance they'll turn out mushy

    -bake them longer. My guess is that they were underbaked. Even if you baked them as long as the recipe says, extend the time if they are still soft on the outside.

    Also keep in mind that no matter what you do, a sweet potato fry will generally always be softer than a regular potato fry

  37. i love sweet potatoes, i usually bake them add butter and cinnamon! i wanted to try the fries and now that i have an easy recipe i will make them tomorrow!

  38. My sister-in-law turned me on to this site and I love it so far!

    She brought the honey lime dip from this recipe over to my house the other day and I made sauteed tilapia and we drizzled the dip on top and it was EXCELLENT! Give it a try, you won't be sorry!

  39. omg.
    one word.

    thanks for posting this. we had some sp fries in the freezer that we thought were kinda blah. I made your dip (ok miracle whip and maple syrup instead of mayo and honey) but we loved it. polished off that bag of fries and now gonna make your recipe.

  40. I love your site! I found it recently and have already tried several recipes…all of which were delicious!! I've tried these sweet potato fries twice and while they still taste great, they're getting burnt before they get crispy. I cut them small and made sure they weren't touching or steaming…I can't figure out what I'm doing wrong! Could I be cutting them too thin? Thanks!!!

  41. Kelly,

    hmm…ya you might try cutting them a tad thicker. Also, maybe your oven runs hot? You could try bumping the temp down just a bit or turning them more often. Hope that helps!

  42. This is a great recipe for sweet potato fries! Simple, easy and they came out perfect. This is going on my regular rotation of recipes.

  43. Delicious! I found your site yestereday searching for rainbow cupcakes. I have read from your first post to your last and can't wait to start preparing some more of your recipes. Your pictures make the site! I appreciate seeing all of the steps. I will use your index to plan our meals for the week! Next on my list: Black Bean Soup! Yum! The sweet potato fries were fantastic! We eat them weekly, and yours is the recipe I will now use.

  44. I made this today (minus the dip) and it was wonderful!! I had saved this recipe from a long time ago but just decided to make it today. Really good! The only thing I didn't do was to read the tips for cutting up sweet potatoes and so that was hard….

  45. I can't even tell you how much I appreciate the nutritional information on this recipe. I am on weight watchers and often look at that to see if it is worth making. Thanks for your great recipes.

  46. I know I'm late to the party, but I'm searching for a sw. potato fry recipe to make, and yours looks the best! And you sure have the best photos.

    I'm sure I'll mess with it (I can't leave anything alone) but thanks a ton for posting.

  47. Thanks for your step by step instructions. I've baked fries several times like this, but often get soggy results. I'm sure your extra pointers will solve my problems. Love all the pictures you take.

  48. These were amaaazzing! 🙂 I will definitely be making these again. But I definitely need to invest in a potato peeler, because all I had was a small little steak knife (i'm a college student, what can i say?) and peeling it alone took 15 minutes, and cutting them into thin little strips was another 15, plus I was a bit scared about cutting my fingers! With the right tools, I think I could whip these up in no time, though.

  49. I made these a few weeks ago and wanted to share this tidbit. I sliced the sweet potatoes a few days ahead of time and couldn't figure out if it would be better to bake and then freeze or freeze and then bake. So I split what I sliced in half. My tip: Slice and don't season – freeze. Pull out to defrost the morning of and then bake. They came out so YUMMY! The baked and frozen ones were just a little too over done – really crispy though – if you're into charcoal. 🙂

    1. So do they not turn dark or anything when you put them in the freezer without being cooked at all first? Everything I’ve read about freezing sweet potato says to cook a little bit first. I’ll take your word for it though, thanks for the tip!

  50. I've always loved sloppy joes …. better than just a plain old hamburger any day! And leet's face it, who doesn't like to have a messy meal once in a while! It's a great way to extend a pound of hamburger too! It's like meatloaf – I don't want to eat it every week, but I love it a couple times a year!

  51. I know I'm late to this party, but I wanted to let you know that I make these whenever I get sweet potatoes from our CSA, and our whole family loves them! Thanks for sharing!

  52. We make sweet potato oven fries once a week because there are antioxidants that you can only get from sweet potatoes and other orange veg like pumpkins and squash. Anyway, while I LOVE these oven fries I can never really get them to crisp up properly. Is it because my fries are too close together on the cookie sheet? Otherwise I am doing it exactly as you lay out here.

  53. Elita- it might just be because they're sweet potatoes! They never get super crip. The best tips I have are cutting them really small and making sure they have space while baking, also baking long enough. Good luck!

  54. This recipe looks really good and I am planning on making it tonight. However, I am not sure if I am missing this information – I can't find the serving size anywhere. Could you post that or point it out? Thanks.

  55. I think I checked all your comments to make sure no one already asked this: When you have 'coriander' in your list of ingredients, do you mean cilantro (an herb), or coriander (a spice)? (I'm thinking cilantro, but want to make sure…

  56. Yummm! Made these for dinner this weekend along with the french dip recipe, what a great combo! I have only had SP fries from a restaurant (The Keg) before, these were as good if not better. Will definitely add them to my list of repeats. I didn't make the dip tho, just enjoyed them on their own.

    I may have cut mine a bit thinner as I didn't need to cook for the suggested time.

  57. I just have to say how much I LOVE these fries and Honey-Lime Dip.
    The dip is WONDERFUL! Hope these make it into your next cookbook. You gals keep me coming back for more. Let’s not forget the great part about helping other not to forget how to cook from scratch.

  58. I have tried several of your recipes, and all were great!! I am wondering though on these sweet potato fries, when it asks for parsley and oregano does that mean dry or fresh? Thanks for all the wonderful recipes!!!

  59. I made these tonight. SO ADDICTIVE. They are perfect!!!! I’ve never had sweet potato fries before because every resteraunt that has them and every frozen variety (pre-made) I’ve seen are always coated in flour. but I can eat these as they are sans gluten! Woohoo! I can’t believe what I’ve been missing out on!

  60. Absolutely can’t wait to try this recipe! Thank you for all the great instructions and photos. The Weight Watcher info is much appreciated as well! Sharing this post with my fans on FB.

    Jenn/Rook No. 17

  61. I love sweet potato fries and I love saying Sweet Potato Fries even more. I can’t believe you lived in Portland and didn’t have them at Burgerville. The dipping sauce looks amazing cant wait to try that next time.

  62. I found your site today! I will try several recipes-on a gluten free diet and
    no sugar/no flour too. Your recipes seem very adaptable-I will try the chicken
    taquitos using corn tortillas. Please specify if the sweet potato fries
    seasonings are ‘ground’ or ‘leaves’. Do you mean ground cumin, dried oregano
    leaves, ground coriander and dried, or fresh parsley??
    Thanks! I’ve been drooling over your recipes all day!

    1. Honestly Geri, it doesn’t matter. Use whatever you have! In my pantry I generally use ground cumin, oregano leaves, ground coriander, and parsley leaves. Enjoy!

  63. Thanks Sara for posting a “South Beach Friendly” recipe. What other recipes on your site would you put in the same category?

  64. Love this recipe – I’ve made it probably a dozen times in the past 6 months! I like mine with a little bit of seasoned salt and some paprika, though. I also throw in some Tony Cachere’s creole seasoning. the seasoning provides just enough spice for me – it’s delicious! 🙂

  65. Hey Sara. 🙂 Me and a friend have both made these and they didn’t ever crisp up! :/ My friends were like mush she said (although she commented that the flavor was good), and although mine weren’t actual mush, they just weren’t crispy. Do you have any suggestions as to why this might be?? Help! 🙂

    1. Well for starters, sweet potatoes will never be as crispy as regular fries- they just can’t be that way. The closest you can get is when they are deep fried, but even then they’re a bit softer. The only thing that improves the crispy factor is cutting them very thin and making sure to cook them long enough. Hope that helps!

  66. Mine were soggy too. 🙁 I couldn’t have cooked them longer because they started to burn. I’m going to give them another try, and use the blanching method a previous person suggested. I know with regular potato fries you can soak them first to get some of the starch out so maybe that will help! Even soggy, they still tasted yummy! Loved the blend of spices.

  67. All of my friends love when I make these and they have asked if I could make them for a BBQ this weekend. Do you know if you can cut the sweet potatoes ahead of time? Or will they go brown like potatoes? I would love to take them already cut up and just have to throw them in the oven. Any suggestions?

  68. I’m eating your fries right now, and they are astounding! The only sub I had to make was because I’m unexpectedly out of cumin, since I wasn’t expecting to spill the whole jar. I subbed in smoked paprika, and it’s a huge hit. Thanks for this recipe. It’s an immediate favorite.

    Thanks also for the picture showing how you sliced the sweet potatoes–that really helped in the preparation.

  69. Hey there! I found your recipe on Pinterest, and I am laughing because I have the same long spatula from Pampered Chef. Now I have a great use for a utensil that often is forgotten. Thanks for the recipe, we lurve sweet potato fries.



  70. Making these right now. I just combined the all the ingredients into a ziplock baggie and shook them up. I didn’t add quite as much olive oil. We will see how they turn out. It took me about 10 minutes!

  71. I am going to be making these today as a snack! But I just realized I don’t have coriander 🙁 Can I substitute them with something else or can I make it without?

  72. We had the fries last night, and they were really, really good. The secret, finally discovered, is to cut them skinny like this. I’d tried them before as wedges and they just never got crispy, just soft and soggy. But done this way, (I baked on parchment paper), they were just perfect. Season them however you like, but be sure to make them like this.

  73. This is the very first recipe I ever made from your site and have been following your blog ever since. My husband still gets excited when I make sweet potato fries with my “famous dip” as he refers to it. It’s a classic in our house.

  74. These look delicious! I didn’t know that you lived in Portland! I’m moving there this summer. What were your favorite restaurants there?

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