Baked Sweet Potato Curly Fries with Parmesan

These fun baked sweet potato fries are made with spiralized sweet potatoes and topped with garlic powder and Parmesan cheese for a crunchy, savory snack that's healthy too. You can spiralize the sweet potatoes yourself or pick up a package of sweet potato "noodles" in the produce department of your supermarket to speed up the process even more. Since they're baked instead of fried, they're easier to make and lower in calories than deep-fried sweet potato fries. Serve them along with your favorite beef, turkey or veggie burgers or as a party appetizer that kids and adults will love.

Prep Time:
15 mins
Additional Time:
20 mins
Total Time:
35 mins
3 cups


  • 1 pound sweet potatoes (2 medium or 1 large), peeled if desired

  • 2 tablespoons extra-virgin olive oil, divided

  • ¾ teaspoon garlic powder

  • ¼ teaspoon salt

  • ¼ teaspoon ground pepper

  • ¼ cup finely grated Parmesan cheese


  1. Position oven racks in the upper and lower thirds of the oven; place 2 large rimmed baking sheets in the oven and preheat to 425 degrees F.

  2. Using a medium spiralizer blade, spiralize the sweet potatoes, cutting them into 4- to 5-inch lengths. Toss in a large bowl with 1 tablespoon oil, garlic powder, salt and pepper.

  3. Remove the hot baking sheets from the oven and carefully top with parchment paper or silicone mats. Divide the sweet potatoes between the baking sheets and bake for 15 minutes. Remove from the oven and carefully transfer to the bowl. Toss with the remaining 1 tablespoon oil and Parmesan. Return to the baking sheets and bake until browned, about 5 to 7 minutes more.


Equipment: Spiral vegetable slicer; parchment paper or silicone baking mats

Nutrition Facts (per serving)

148 Calories
9g Fat
16g Carbs
3g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 148
% Daily Value *
Total Carbohydrate 16g 6%
Dietary Fiber 2g 9%
Total Sugars 5g
Protein 3g 6%
Total Fat 9g 11%
Saturated Fat 2g 9%
Cholesterol 4mg 1%
Vitamin A 13308IU 266%
Vitamin C 14mg 15%
Folate 5mcg 1%
Sodium 261mg 11%
Calcium 70mg 5%
Iron 1mg 3%
Magnesium 21mg 5%
Potassium 346mg 7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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