Spiced Sweet Potato Wedges

Everyone has that one food — the not-very-healthy, crave-able, junk food that you just love. Chips, ice cream, chocolate … for me, it's french fries! It's that one food that I can rarely say no to. I love those crispy, salty potato slices. They're are at the top of my favorite junk food list for sure. 

But I know just as well as the next person that indulging in deep fried potato wedges on a regular basis isn't the key to a healthy diet. Far from it. But that fact certainly doesn't make me want fries any less! So I came up with my own homemade recipe. That way I could indulge in one of my favorites without all the added guilt.

I use sweet potatoes — tons of flavor and super high in nutrients — and I coat them with a ton of spices and then bake them in the oven. The result? A super crispy, flavorful french fry that didn't even come close to a deep fryer. It's the perfect at-home remedy and the perfect recipe to help you stick to your healthy lifestyle!

Spiced Sweet Potato Wedges

Recipe developed by Maria Tadic, RD

Makes 4-5 servings

3 medium sweet potatoes, cut into 6-8 wedges each
1/2 tsp ground cumin
1 tsp smoked paprika
1 tsp salt
1/2 tsp freshly cracked pepper
2 tbsp vegetable oil


  1. Align one rack to the lowest position in your oven. Preheat to 475 F. Place a sheet tray or baking pan on the lowest rack and allow to preheat with the oven.
  2. In a large bowl, place the sweet potato wedges and cover with cold water. Allow to sit for 10-15 minutes — this allows some of the starch to be released from the potatoes, making for a crispier fry.
  3. Remove fries from the water, rinsing well. Dry thoroughly with paper towels.
  4. Toss potato wedges with oil and spices in another large bowl. Ensure that each fry is thoroughly coated with oil and spices.
  5. Remove preheating sheet tray from oven and lay out the potato wedges (a flesh side down) on the tray. Put back in the oven and cook for 5-8 minutes or until golden brown on the bottom side.
  6. Flip wedges over and cook for another 5-8 minutes until the remaining side is also golden brown. Serve immediately!

Note: Do not walk away or leave potatoes in oven without watching them. They can burn quickly at the high temps required!

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Maria Tadic, RD
Maria Tadic, RD, is a registered dietitian currently working in the field of Bariatric Surgery and Nutrition. She lives in Northern Virginia with her husband. She's a foodie, runner, blogger and self proclaimed home chef! Read more from Maria on her blog, Bean A Foodie, or follow her on Twitter, Facebook or Pinterest.