Thick Cut Sweet Potato Fries with Paleo Ketchup

at a glance
Prep Time 15 minutes
Cook Time 30 minutes
Servings 5 servings
5 from 1 vote

Every item on this page was chosen by The Fed & Fit team. The site may earn a commission on some products (read more here).

This healthy twist on the American classic ‘fries and ketchup’ will satisfy your craving for the fast food favorite, but wont leave you feeling bloated and guilty.

Baking sweet potatoes and hoping for a “crisp” is no easy task. I have, at the expense of my family being overloaded with all my trials and errors, come up with a recipe that works really well.

A couple tips:

  1. Bake them on a wire rack (this helps release steam on all sides and prevents the fry from burning on the bottom).
  2. Give each fry plenty of space (the moisture emitted by each fry will cause its neighbors to stay soggy if they’re too close).
  3. Don’t bake anything else in the oven at the time (again, the steam).
  4. Watch carefully towards the last minutes to avoid burning.

Ketchup is a family favorite. It’s also loaded with sugar. I was determined to not give up on the condiment. I’m happy to share this awesome alternative that allows you to guiltlessly double and triple dip to your heart’s desire.

Interesting fact: In response to the USDA’s subsidized school lunch program during the Reagan administration, ketchup was counted as one of the two servings of fruit or vegetables for a reimbursable lunch.

Thick Cut Sweet Potato Fries with Paleo Ketchup

Thick Cut Sweet Potato Fries with Paleo Ketchup

Thick Cut Sweet Potato Fries with Paleo Ketchup

Thick Cut Sweet Potato Fries with Paleo Ketchup

Thick Cut Sweet Potato Fries with Paleo Ketchup

Thick Cut Sweet Potato Fries with Paleo Ketchup

Thick Cut Sweet Potato Fries with Paleo Ketchup

Thick Cut Sweet Potato Fries with Paleo Ketchup

By: Cassy
5 from 1 vote
Prep Time: 15 mins
Cook Time: 30 mins
Servings: 5 servings
This healthy twist on the American classic ‘fries and ketchup’ will satisfy your craving for the fast food favorite, but wont leave you feeling bloated and guilty.

Ingredients  

  • 1 large sweet potato makes about 2 cups of fries
  • 1 tablespoon olive oil coconut oil works really well too
  • 2 teaspoons sea salt
  • 2 teaspoons cracked pepper
  • 1 teaspoon cayenne pepper optional, if you enjoy a little extra spice

paleo ketchup

  • 6 oz can organic tomato paste
  • ¼ cup apple cider vinegar
  • ¼ cup water
  • 2 teaspoons sea salt
  • 2 teaspoons cracked pepper
  • 2 teaspoons garlic powder
  • 1 teaspoon all spice

Instructions

  • Preheat oven to 475 degrees.
  • Line a baking sheet with aluminum foil and then place wire baking rack on top (the foil allows for easy cleanup should anything spill through the rack).
  • If the sweet potatoes you use are organic, I highly recommend eating the skin – it’s full of wonderful nutrients. If they are not organic, skin them first; the skins could contain harmful toxins.
  • Slice the sweet potatoes into ½” discs then into ½” strips.
  • Toss with the oil and spices.
  • Lay on the wire baking rack allow at least ½” space between each fry.
  • Bake for 30 minutes.
  • If they’re not crispy enough at the end of the 30 min, bump heat to 500 degrees and leave in for an additional 3-4 minutes.

paleo ketchup

  • Combine all ingredients in a bowl.
  • Either serve immediately or refrigerate in an airtight container.

Nutrition Information

Nutrition Facts
Thick Cut Sweet Potato Fries with Paleo Ketchup
Amount per Serving
Calories
104
% Daily Value*
Fat
 
3
g
5
%
Saturated Fat
 
0.5
g
3
%
Polyunsaturated Fat
 
0.4
g
Monounsaturated Fat
 
2
g
Sodium
 
2157
mg
94
%
Potassium
 
554
mg
16
%
Carbohydrates
 
18
g
6
%
Fiber
 
3
g
13
%
Sugar
 
6
g
7
%
Protein
 
3
g
6
%
Vitamin A
 
7109
IU
142
%
Vitamin C
 
9
mg
11
%
Calcium
 
39
mg
4
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Meet the Author
Cassy Headshot

Cassy Joy Garcia

HOWDY! I’m Cassy Joy and I am just so happy you’re here. I’m the founder, Editor-in-Chief, and Nutrition Consultant here at Fed and Fit. What started as a food blog back in 2011 has evolved now into so much more.
Get to know Cassy

Show us!

Did You Make This Recipe?

Share a photo and tag us! We can’t wait to see what you make!

Reader Interactions

Comments

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




  1. freemiss says

    freemiss —  01/09/2012 At 16:28

    I can’t wait to try the ketchup!!! Thanks

  2. JG says

    JG —  01/09/2012 At 23:08

    Mmmmmm….as good as it looks!

  3. PaleoWorks says

    PaleoWorks —  01/10/2012 At 04:35

    Looks good, will certainly try the ketchup, though you could save yourself much worry and time watching over and arranging the fry’s. Our favourite though a little expensive to start is to deep fry as per the standard fry’s though to make it paleo we use coconut oil. As I said expensive to fill deep fat fryer initially however well worth it.

    Mike – Paleo Works Ltd

    • fedandfit says

      fedandfit —  01/10/2012 At 13:18

      Great tip, Mike! Thank you. Hope you like the ketchup.

  4. Wetlander says

    Wetlander —  01/10/2012 At 16:29

    Paleo ketchup. Thank You.

  5. [email protected] says

    [email protected] —  02/18/2012 At 16:03

    Been there done that on trying to get sweet potato fries as crisp as possible without burning them! Never thought of cooking them on a wire rack, thanks for the tip!

  6. Jo says

    Jo —  08/30/2012 At 11:06

    I was so happy to find this. We made chicken fingers, fries and ketchup from your recipe last night. My family loved it. Thanks so much.

    • fedandfit says

      fedandfit —  08/30/2012 At 11:20

      I’m so glad they loved it! Thanks so much 🙂

  7. JoeandRobyn Solomon Campbell says

    JoeandRobyn Solomon Campbell —  05/16/2013 At 03:20

    These rock! Didn’t try the ketchup but the fries are AWESOME.

    • fedandfit says

      fedandfit —  05/16/2013 At 07:14

      Thank you!! I’m so glad you liked them!

  8. Yulia says

    Yulia —  04/15/2014 At 22:35

    How long is the ketchup good for after you make it? 🙂

    • Cassy says

      Cassy —  04/16/2014 At 14:59

      It’s good for about one week in the fridge 🙂