Crispy Low FODMAP Sweet Potato Fries Recipe

This crispy, salted Low FODMAP Sweet Potato Fries recipe is made with fresh sweet potatoes, cornstarch, and olive oil and ready in about 45 minutes. The coating creates a satisfying crunch while the inside remains perfectly fluffy and tender. I finally found a method that stops them from turning soggy in the oven.

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The Secret To Getting It Right

I used to simply slice the potatoes and throw them into the oven, but they always turned out limp and disappointing. I learned that the most important step is soaking the cut fries in cold water to draw out the excess starch.

Another surprising lesson was the order of ingredients. Coating the dry fries in cornstarch before adding the oil creates a barrier that locks in the texture, making them taste much closer to restaurant fries.

Low FODMAP Sweet Potato Fries Ingredients

• 2 medium sweet potatoes (approx. 1 lb or 500g total)
• 1 tbsp cornstarch (cornflour)
• 2 tbsp olive oil
• 1/2 tsp sea salt
• 1/2 tsp smoked paprika (check ingredients for no garlic/onion)
• 1/4 tsp black pepper

How To Make Low FODMAP Sweet Potato Fries

1. Prep the Potatoes: Peel the sweet potatoes and cut them into even matchsticks, about 1/4 inch wide.
2. Soak and Dry: Place the cut fries in a large bowl of cold water and let them soak for at least 30 minutes. Drain and pat them extremely dry with clean kitchen towels.
3. Coat the Fries: Toss the dry fries in a bowl with cornstarch until lightly coated. Drizzle with olive oil and sprinkle with paprika, salt, and pepper, tossing until evenly covered.
4. Bake: Arrange the fries in a single layer on a parchment-lined baking sheet, ensuring they do not touch. Bake at 425°F (220°C) for 25-30 minutes, flipping them halfway through until golden and crispy.

Recipe Tips

• Watch the portion: Sweet potatoes contain mannitol, so stick to a serving size of 1/2 cup (75g) to keep this recipe low FODMAP friendly.
• Space them out: If the fries touch each other on the baking sheet, they will steam instead of roast, leading to soggy results.
• Dry thoroughly: Any moisture left on the potato surface after soaking will prevent the oil and cornstarch from crisping up the exterior.

What To Serve With Sweet Potato Fries

These fries make an excellent side dish for a grilled burger or a simple pan-seared steak. You can also pair them with a homemade maple-mustard dipping sauce or lactose-free mayonnaise for a satisfying snack.

How To Store

These fries are best enjoyed immediately while they are hot and crisp. If you have leftovers, store them in an airtight container in the fridge for up to 3 days and reheat in an air fryer or oven to restore the texture.

FAQs

• Are sweet potatoes low FODMAP? Yes, but only in specific quantities. Monash University recommends a serving size of 1/2 cup (75g); larger servings contain higher amounts of mannitol.
• Can I make these in an air fryer? Absolutely. Cook them at 400°F (200°C) for 12-15 minutes, shaking the basket halfway through cooking.
• Why are my fries not crispy? This usually happens if the oven wasn’t hot enough or if the pan was overcrowded.

Nutrition

• Calories: 145
• Total Fat: 7g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 300mg
• Total Carbohydrate: 20g
• Protein: 1g

Try More Recipes:

• Low FODMAP White Rice Recipe
• Low FODMAP Turkey Burgers Recipe
• Low FODMAP Thanksgiving Stuffing Recipe