Healthy Sweet Potato Fries with Curried Yogurt Dipping Sauce Recipe

Use an air fryer, which requires very little oil, to make a better-for-you version of sweet potato fries. Dusting the fries in cornstarch before seasoning helps them get a little bit crisp. Don’t have an air fryer? No problem: Bake these in a hot oven instead. Either way you make the fries, mix up a spicy sauce that’s perfect for dipping.

Serves 4

  • 3 (6-oz.) sweet potatoes
  • 2 Tbsp. cornstarch
  • 1 Tbsp. olive oil
  • 1/2 tsp. dried thyme
  • 1/2 tsp. salt
  • 1/4 tsp. garlic powder
  • 1/4 tsp. paprika
  • 1/4 tsp. ground pepper
Peel sweet potatoes and trim off pointed ends. Cut a 1/3-inch thick slice lengthwise from one potato; place the potato cut-side down and cut additional 1/3-inch thick slices lengthwise. Cut those slabs into 1/3-inch-wide fries. Repeat with remaining potatoes, keeping the fries roughly the same size.

In a bowl, toss the sweet potato fries with cornstarch, coating completely and brushing off any excess. Discard any extra cornstarch. In the bowl, toss the sweet potatoes with olive oil, herbs and spices, coating completely (be sure cornstarch is no longer visible on the fries). Set air fryer temperature to 400°; if it can be preheated, do that according to instructions. Spray the basket lightly with cooking spray, then arrange fries in a single layer and place the basket into the fryer. Cook about 15 minutes, turning the fries over about halfway through cooking time.

To make oven fries, preheat oven to 400°; spray a rimmed baking sheet lightly with cooking spray, then arrange fries in a single layer. Bake for 15 minutes, then turn fries over and continue baking until they’re lightly browned and tender, about 15 minutes more.

For dipping sauce:

  • 1/2 cup plain Greek yogurt
  • 3/4 tsp. curry powder
  • Pinch of salt
  • Pinch of cinnamon
Stir yogurt, spices and salt together; reserve at room temperature before serving. 

Looking for more healthy eating inspiration? Check out these easy and tasty recipes!
​Bryn Mooth is the author of the Findlay Market Cookbook, the editor of Edible Ohio Valley  magazine, and she also publishes a website called She loves cooking tasty and uncomplicated dishes, cultivating a small vegetable garden and shopping at the Tristate area's many local farmers markets. Saturday mornings, you'll find Bryn at Findlay Market bright and early, doing much of her grocery shopping for the week. She's pleased to be partnering with Healthspirations to share her recipes, how-tos and information about eating healthfully in Cincinnati!