Battered Sweet Potato Fries

A Parmesan and bread crumb coating keeps these baked sweet potato fries as crunchy and craveable as their deep-fried counterparts.

Crispy Sweet Potato Fries
Prep Time:
25 mins
Cool Time:
10 mins
Bake Time:
25 mins
Total Time:
25 mins


  • Olive oil

  • 1 pound sweet potatoes and/or carrots

  • 2 teaspoon olive oil

  • ½ cup white whole wheat flour or all-purpose flour

  • ¼ teaspoon salt

  • 2 eggs, lightly beaten

  • 2 tablespoon water

  • 1 cup fine dry bread crumbs

  • ½ cup grated Parmesan cheese

  • 1 tablespoon olive oil

  • 1 recipe Baby Tomato Ketchup, or your favorite ketchup

Baby Tomato Ketchup

  • 3 cup grape tomatoes

  • ¼ cup finely chopped onion

  • 1 tablespoon cider vinegar

  • 2 teaspoon packed brown sugar

  • 1 teaspoon grated fresh ginger


  1. Preheat oven to 400°F. Lightly brush a 15x10x1-inch baking pan with olive oil. Peel vegetables and cut into thin wedges that are 3 to 4 inches long. Toss vegetables with 2 teaspoons of oil. Place the vegetables on the prepared pan and roast them for 10 minutes. Remove from oven. Transfer vegetables to a tray to cool until they can be handled (about 10 minutes).

  2. While vegetables are cooling, in a shallow bowl, mix together the flour and salt. In another shallow bowl, combine eggs and water. In a third shallow bowl, stir together the bread crumbs and Parmesan cheese.

  3. Coat the same baking pan with the 1 tablespoon oil. When the vegetables are cool enough to handle, dip them a few at time in the flour mixture, then the egg mixture, then the bread crumbs, coating them evenly. Arrange coated vegetables in a single layer in the prepared pan.

  4. Roast for 15 minutes or until vegetables are brown and crispy on surface. Serve warm with Baby Tomato Ketchup.

Baby Tomato Ketchup

  1. Preheat oven to 400°F. Place tomatoes, onion, vinegar, brown sugar, and ginger in a 15x10x1-inch baking pan and toss together. Roast, uncovered, for 30 to 40 minutes or until all tomato skins have burst and most of the liquid has evaporated, stirring every 10 minutes. Place in a food processor. Cover and process until smooth. Makes 1 1/4 cups ketchup.

Teaching Note:

The easy bread-crumb coating adds delicious crispy flavor without frying. These fries are high in vitamin A, potassium, and fiber. You can substitute carrots for the sweet potatoes.

Teaching Notes:

Roasting the tomatoes brings out their natural sweetness in this homemade ketchup, which is lower in sodium and sugar than purchased ketchup. If you don't have a food processor, you can mash the tomatoes using the back of a wooden spoon. The mixture will be chunkier.

Nutrition Facts (per serving)

274 Calories
9g Fat
39g Carbs
10g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 274
% Daily Value *
Total Fat 9g 12%
Saturated Fat 2g 10%
Cholesterol 76mg 25%
Sodium 405mg 18%
Total Carbohydrate 39g 14%
Total Sugars 9g
Protein 10g
Vitamin C 13mg 65%
Calcium 141.4mg 11%
Iron 2.2mg 12%
Potassium 457mg 10%
Folate, total 28.2mcg
Vitamin B-12 0.4mcg
Vitamin B-6 0.2mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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