Food & Drink

How to make baked sweet potato chips

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Sweet potato chips
Enjoy baked sweet potato chips as a healthier snack option.
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Learn how to make baked sweet potato chips for a healthy alternative to frying

Potato chips have been one of the leading snacks enjoyed by millions of people world-wide for years. There's something about the salty, crispy, crunchy potato chips that is hard to resist and easy to give into.

Although potato chips make a quick and tasty snack, they unfortunately are not very healthy for you when eaten regularly. In fact, potato chips are high in fat, salt, sugars and calories all of which can contribute to weight gain, high blood pressure and serious health diseases.

Fortunately, you don't have to give up potato chips forever! Rather, there is an alternative to the calorie-laden, fried chip that is often just as tasty, if not tastier, and far more healthier than the original.

Baked sweet potato chips have increased in notoriety just int the past decade with major food companies like Lays and Fritos producing their own baked potato chip versions. Do yourself a favor and try reaching for a baked sweet potato chip instead of a fried one the next time you find yourself hankering for a salty snack fix.

Sweet potatoes

Sweet potatoes are preferred to regular potatoes thanks to their higher nutritional value. In recent decades, potatoes in general have gotten a bad rap due to the fact that they are high in carbohydrates. Many anti-carbohydrate and high-protein diets ban potatoes from a diet claiming the excess carbohydrates in them lead to a spike in blood sugar insulin. Increased insulin in the body will further increase food cravings and lead to weight gain. While white potatoes and regular potatoes have similar carbohydrate contents, sweet potatoes have an advantage thanks to their higher fiber content.

According to the Harvard School of Public Health, most people need between 20 to 30 g of fiber per day to help with regulation of the digestive system and lowering cholesterol levels. Foods that are higher in fiber may decrease the rate at which sugar is entered into the bloodstream, meaning blood sugar levels will not spike as quickly and cause increased hunger cravings.

Sweet potatoes are a nutrient-rich addition to a healthy diet as not only are they a source of fiber, but also a richer source of vitamin A, vitamin C, calcium and manganese than their regular white counterparts.

Baked vs. Fried

Baking sweet potatoes is a much healthier alternative to the traditional fried potato chip. Traditional potato chips are fried, either pan-fried or deep-fried, which makes them excessively higher in calories and unhealthy fats. Butter and and oils that are a source of saturated fats can increase the risk of heart disease and stroke among other illnesses.

In contrast, baking sweet potatoes decreases the fat content of chips considerably. Baking chips requires less fat to be used since only a drizzle of oil is needed for baking. Try baking your own sweet potato chips at home so that you can control the amount and type of oil used. Oils such as olive oil and almond oil are a source of mono-unsaturated fats which can help improve heart health and lower cholesterol levels. 


You can make your own baked sweet potato chips at home with a few simple and healthy ingredients. A standard recipe that serves 4 to 6 people will require approximately 3 large sweet potatoes, a 1/4 cup of olive oil and 1 to 2 tbsp. of your preferred spices and seasonings. Seasonings such as paprika, basil, rosemary, salt and/or cumin powder will add a flavorful kick to your baked spuds,

Preheat oven to 400 degrees Fahrenheit; note oven temperatures and times may vary depending on oven type. Slice spuds up into wedges by cutting lengthwise and then crosswise or whichever shape you prefer! Place cut wedges into a bowl with olive oil and mix thoroughly. Layer wedges onto a baking sheet and sprinkle with desired seasonings. Bake for approximately 25 to 30 minutes, and be sure to turn them over around the 10 or 15 minute mark.

It can be hard to find healthier alternatives to your favorite snacks that aren't so good for you, but baking your own chips with sweet potatoes are an excellent solution. Try making your own chips today to enjoy for yourself or to serve to friends and family for a tasty snack.

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