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thick cut sweet potato fries with paleo ketchup

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

serves 4


1 large sweet potato (makes about 2 cups of fries)

1 T olive oil (coconut oil works really well too)

2 t sea salt

2 t cracked pepper

1 t cayenne pepper (optional, if you enjoy a little extra spice)


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.

Time: 40 minutes

paleo ketchup

serves 5


6 oz can organic tomato paste

¼ cup apple cider vinegar

¼ cup water

2 t sea salt

2 t cracked pepper

2 t garlic powder

1 t all spice


Combine all ingredients in a bowl.

Either serve immediately or refrigerate in an airtight container.

Time: 5 minutes

14 Comments Post a comment
  1. freemiss #

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

    January 9, 2012
  2. JG #

    Mmmmmm….as good as it looks!

    January 9, 2012
  3. 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

    January 10, 2012
    • Great tip, Mike! Thank you. Hope you like the ketchup.

      January 10, 2012
  4. Paleo ketchup. Thank You.

    January 10, 2012
  5. 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!

    February 18, 2012
  6. Jo #

    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.

    August 30, 2012
    • I’m so glad they loved it! Thanks so much 🙂

      August 30, 2012
  7. These rock! Didn’t try the ketchup but the fries are AWESOME.

    May 16, 2013

Trackbacks & Pingbacks

  1. Chinese braised short ribs | Fed and Fit
  2. paleo chicken fingers | Fed and Fit
  3. Paleo Sweet Potato Fritters | Fed and Fit
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