Sweet Potato Fries with Honey Mustard Dipping Sauce

It’s the weekend! I don’t know about you, but short weeks after a long weekend are always rough. There is lots of work to be done, fewer days to cram it into, and everything just feels out of whack. I’m so looking forward to this weekend and spending some quality time outside. And the weather finally isn’t crap anymore!

Tomorrow I have 12 miles to run in the morning and paddle boarding after. Then on Sunday, some friends and I are hiking Mt. Tallac. So, what does that mean? Better fuel up! One of the things that has been the hardest for me while following a primal lifestyle, is trying to find good carb options to keep me fueled on my long runs. Grains, pasta, bread, and all the other traditional carb sources for runners are off the table. It has taken some adjusting, but I have finally found what works for me to keep me going, and doesn’t contribute to inflammation and make me feel like garbage. Enter, sweet potatoes. They are a great complex carbohydrate, have a low glycemic index, and are packed with vitamins. When I have lots of activity planned, I make sure that I eat at least one sweet potato a day. My favorite way to make them is cutting them into fries, tossing with olive oil and spices, and oven roasting. The result is a slightly sweet, salty, and deliciously nutritious side dish or snack.

I have gotten quite a few questions on how to make sweet potato fries. While they aren’t very hard to make, there are a few things that you want to make sure you do to get the best results. Here is a simple way to cook them up and a wonderful sauce to dip them in on the side. So, whether you have a super active day or just want a healthy alternative to regular fries, give these sweet potato fries a try.

IMG_9991Sweet Potato Fries with Honey Mustard Dipping Sauce


  • Sweet potatoes (generally one small per person)
  • Olive oil
  • Salt and seasoning of choice (I love Arty’s Party Rub on these!)
  • 1/4 cup homemade mayo
  • 1 tablespoon Annie’s dijon
  • 1 tablespoon raw honey
  • 1 teaspoon coconut aminos


  1. Scrub the sweet potatoes but don’t peel them. There are a lot of nutrients in the skin and you don’t want to miss out on those!
  2. Cut the sweet potatoes into sticks 1/4 inch wide. I find, the smaller I cut the fries, the more evenly browned they get.
  3. Place the sweet potatoes into a large bowl of ice water and allow to sit for 1-2 hours. While you can skip this step (and I often do), it results in a wonderful texture that is slightly crisper.
  4. Drain the sweet potatoes from the water and toss in a large bowl with 1-2 tablespoons of olive oil per potato.
  5. Add seasoning (chili powder is great) and salt. I also like these with just salt as the seasoning.
  6. Place on a parchment-lined sheet pan. It is very important that the sweet potatoes do NOT touch. If they touch, they will steam and be soggy. No one wants soggy fries so take your time and line them up all neat and perfect.
  7. Bake at 400°F for 30-40 minutes until golden brown.
  8. While the sweet potatoes are baking, mix all remaining ingredients to make your sauce. Let chill in your fridge until the sweet potatoes are done.
  9. Dip the golden brown potatoes into your sauce and enjoy!

What are some of your favorite ways to cook sweet potatoes? Comment below and then go get outside this weekend!

Season with whatever you like, but I highly recommend Arty's Party Rub. See how you can get your hands on some.

Season with whatever you like, but I highly recommend Arty’s Party Rub. See how you can get your hands on some.

Take time and make sure that they are NOT touching. Don't just throw them on the pan.

Take time and make sure that they are NOT touching. Don’t just throw them on the pan.

Dip a little, or dip a lot.

Dip a little, or dip a lot.

2 Comments on “Sweet Potato Fries with Honey Mustard Dipping Sauce

  1. Pingback: Flank Steak Salad with Chimichurri Dressing | Forever Adventuring

  2. Pingback: Pulled Pork Sliders on Sweet Potato “Buns” | Forever Adventuring

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