Store bought sweet potato chips can be healthier than normal potato chips, but homemade oven baked sweet potato chips? That’s a winner there. Why not make it at home? It actually is super easy, and sweet potatoes are actually super healthy for you too! Here’s my easy Baked Sweet Potato Chips Recipe.
Are sweet potato chips healthy?
The short answer? Yes! But of course that depends on how you make them. If you’re going to add a ton of sugar, then maybe not. This recipe, I make it as basic as possible and I leave it up to you if you’d like to add more stuff on it.
If you wan to to know more on the health benefits, it helps to look at the main ingredient… sweet potatoes!
A lot of people don’t realize just how healthy sweet potatoes are – they are an amazing source of of fiber, vitamins, and minerals that your body needs. Sweet potatoes contain Vitamin A, C, B6, Manganese and Potassium as a start.
Here’s some good stuff to note:
Immune Booster – Sweet potatoes are high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed. This vitamin is essential for ensuring the normal function of your immune system and organs.
Vision Health – Beta-carotene is also incredible for vision health! Beta-carotene is converted to vitamin A in your body (as mentioned above) and used to form light-detecting receptors in your eyes. Purple sweet potatoes are even better than other sweet potatoes!
GutHealth – Sweet potatoes also is great for your gut health as it contain fiber and antioxidants that promote the growth of good gut bacteria.
What to dip sweet potato chips in?
So many choices! My favorite is actually to eat them as is, but you here are some ideas:
Preheat oven to 375°F. While oven is heating up, slice sweet potatoes really thin.
In a medium mixing bowl, add sweet potatoes, and mix in olive oil, salt, and cinnamon. Combine well.
Place aluminum foil over a baking sheet (I guess this is optional, but I do this so that they don’t stick to the pan).
Place sweet potato slices on baking sheet side by side. Make sure it doesn’t overlap.
Pop it in the oven for about 20 minutes. I say about because different ovens probably will vary. I would just start checking it at 15 every couple mins to make sure it doesn’t all burn.
Remove from oven and let it cool off before serving!
The nutrition information for this recipe is an approximate total per serving. Please double check the nutrition information for your exact ingredients and brands for more precise nutrition information.
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Did you like this Baked Sweet Potato Chips Recipe and want to try more oven baked chips? Check out my Zucchini chips recipe here! Or if you love bananas, try this dehydrated banana chips recipe!
Sweet potato chips are high in nutrients because of their main ingredient, sweet potatoes. They're abundant in fibre and antioxidants, which help keep the damage from free radicals away while promoting gut and overall health. Additionally, they are high in beta-carotene and support the immune system and vision.
Slicing: use the potato chips machine. Adjust the machine to make the thickness 2.0mm~4.0mm. Using the potato chips machine can get the chips of similar size, uniform, and thickness. Blanching: put the slices into the 1.0%~3.0%NaCl solution to blanch for 0.5~2.0 min until the sweet potato slices turn transparent.
You might try them with a dressing of tomato ketchup, salt and black pepper, and either dill pickle relish or sauerkraut. Butter and sour cream as a topping would seem to go well. Some people put mayonnaise, or mayo-ketchup, on sweet potato fries. Ranch salad dressing is another possible choice.
If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.
Sweet potato chips are a healthier alternative with natural sugars and the potential to decrease hypertension. The only downside with any cooked potato snack is the potential presence of acrylamide.
In my opinion, it's best to bake sweet potato chips at 300ºF so they won't burn too quickly. If you try baking sweet potato chips at 350ºF or 400ºF, they tend to get too brown before they get that melt-in-your-mouth crispiness that we come to expect when eating a chip.
Sweet potatoes have a higher sugar/starch content than regular potatoes, which causes the outside of the potato to brown or burn much more quickly, preventing the French fry from obtaining as crispy of a shell.
Give your chips an ice bath, and leave for 15-20 minutes if you have the time. This will wash off some of the starch – you'll see as the water goes cloudy. Starch on the surface of the chips locks in moisture and causes them to go soggy. Drain the chips and rinse under cold water, then dry thoroughly before cooking.
Sweet potato chips are an excellent source of vitamin A, providing about 300 micrograms RAE (retinol activity equivalents). The recommended daily amount of vitamin A (RAE) for women is 700mcg and 900mcg for men. Sweet potato chips are also a good source of vitamin E and manganese.
How to Best Slice Sweet Potatoes for Chips? While you can use a sharp knife to slice sweet potatoes as thinly as possible for chips, a mandoline is your friend here. Not only does a mandoline help you slice sweet potatoes into super-thin 1/8-inch slices, but it also helps ensure an even thickness from end to end.
Absolutely. Besides their health benefits, sweet potatoes are a great addition to any weight loss diet. First up, they're very high in fibre — especially soluble fibre. Soluble fibre is excellent because it slows down your digestion and helps you feel full, which can curb the urge to snack between meals.
The Bottom Line. Sweet potato fries are slightly higher in calories and carbs than French fries but also high in vitamin A — giving them a nutritional edge. Still, deep-fried fries of any kind served in over-sized portions — as in many restaurants — may increase your risk of weight gain and related health problems.
Sweet potatoes contain about 15 grams more carbohydrates per serving, but that's no reason to pass on these tubers; they can also make super-tasty and healthy baked fries. The same 3-ounce serving of frozen sweet potato fries contains 140 calories, 5 grams of fat and typically less sodium than the regular fries.
Introduction: My name is Kimberely Baumbach CPA, I am a gorgeous, bright, charming, encouraging, zealous, lively, good person who loves writing and wants to share my knowledge and understanding with you.
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