The Perfect Sweet Potato Wedges. This is one of my favourite sweet potato recipes. They’re super soft and fluffy on the inside, whilst being crispy and golden on the outside. These are are the perfect side dish – sweet, spicy, warming and nutritious.
These Perfect Sweet Potato Wedges are a great staple side dish during the Autumn and Winter months. I love having them with creamy hummus or guacamole/mashed avocado for a super quick and easy lunch at home!
Sweet potatoes are naturally gluten free, as well as being a great source of vitamin A, vitamin C, potassium and fibre; making them a great way to switch up your carbohydrates.
If you make these Perfect Sweet Potato Wedges, please make sure to tag me in your recreations over on Instagram using @ginabnutrition – I just love seeing them!
The Nutritional Value of Sweet Potatoes
Sweet potatoes and regular potatoes are very often compared due to their similarities in taste and their appearance. However, sweet potatoes offer several nutritional advantages over regular potatoes that may mean you want to begin swapping-in these sweet potato wedges.
Sweet potatoes are an excellent source of vitamins A, C, and B6, as well as potassium, fibre, and antioxidants. These nutrients can provide a range of health benefits, including improved eye health, a strengthened immune system, and reduced inflammation. Additionally, sweet potatoes have a lower glycemic index than regular potatoes, which means they won’t cause a rapid spike in blood sugar levels.
It is generally safe to eat sweet potatoes every day; however, consuming large amounts of sweet potatoes can cause an excess of vitamin A, which can be harmful in high doses. So make sure you’re not eating them all of the time!
Do Potatoes Wedges Have Gluten In Then?
Potatoes themselves do not contain gluten, as they are a naturally gluten-free food. However, if the potato wedges are seasoned with a pre-made seasoning mix or cooked in a batter that contains wheat flour or other gluten-containing ingredients, then they may contain gluten. It’s always a good idea to check the ingredients list or ask the restaurant or manufacturer about any potential sources of gluten in your food.
If you’re interested in more information about sweet potato wedges, check out this blog post I wrote!
Tops Tips For Making SUPER CRISPY Sweet Potato Wedges
Unless you’re willing to deep fry your sweet potato wedges, it’s challenging to get that crispiness we desire. Hopefully these tips will help improve the crispness of your sweet potatoes!
- Soak the sweet potato wedges in cold water for at least 30 minutes before cooking. This will help remove excess starch.
- Dry the sweet potato wedges thoroughly before cooking. Use paper towels to pat them dry or let them air dry for a few minutes.
- Toss the sweet potato wedges in cornstarch (or arrowroot powder) before cooking. This will help create a crispy coating.
- Use a high heat cooking method such as baking at 400°F (200°C). Make sure you preheat the oven before cooking!
- Spread the sweet potato wedges out in a single layer on a baking sheet (Overcrowding can lead to steaming instead of crisping!)
- Flip the sweet potato wedges halfway through cooking to ensure they cook evenly on all sides.
- Drizzle or spray the sweet potato wedges with a small amount of oil before cooking. Too much oil can make them soggy, so use just a little.
Here’s How To Make The BEST Sweet Potato Wedges
- Large Sweet Potatoes: The star ingredient of the dish. Sweet potatoes have a naturally sweet and earthy flavor. They provide a soft, creamy interior and a crispy exterior when roasted. Their natural sweetness balances out the spices and adds a delightful contrast to the other flavors.
- Light Olive Oil: Olive oil helps coat the sweet potato wedges, ensuring they crisp up during baking. It also adds a subtle fruity undertone to the dish. Olive oil contains healthy fats that contribute to a rich mouthfeel and enhance the overall taste.
- Ground Cinnamon: Cinnamon is a warm and aromatic spice that complements the natural sweetness of sweet potatoes. It adds a cozy and slightly sweet flavor profile, enhancing the overall warmth of the dish.
- Cayenne Pepper: Cayenne pepper brings heat and a touch of spiciness to the dish. It contrasts with the sweet flavors of the potatoes and cinnamon, providing a well-rounded flavor profile with a bit of kick.
- Garlic Powder/Granules: Garlic powder or granules lend a savory and slightly pungent note to the sweet potato wedges. They create a depth of flavor that balances the sweetness and spices, adding complexity to the overall taste.
- Salt: Salt is a fundamental seasoning that enhances the natural flavors of the sweet potatoes and other ingredients. It helps to bring out all the different flavors in the dish, making them more pronounced and satisfying.
- Cracked Black Pepper: Black pepper adds a mild heat and earthy undertones to the dish. It complements the other spices and seasonings while contributing a subtle layer of complexity to the overall taste.
When combined, these ingredients create a harmonious blend of flavors and textures. The natural sweetness of the sweet potatoes is enhanced by the cinnamon, balanced by the heat of cayenne pepper and the savory notes of garlic. The olive oil ensures the wedges are crispy on the outside, while the seasoning mix provides a well-rounded and satisfying taste experience. The pinch of salt and black pepper ties everything together and elevates the overall flavor profile.
The Perfect Sweet Potato Wedges (Vegan & Gluten Free)
Ingredients
- 3 Large Sweet Potatoes washed & scrubbed
- 3 tbsp Light Olive Oil
- 1 tsp Ground Cinnamon
- 1/2 tsp Cayenne Pepper
- 1 tsp Garlic Powder / Granules
- 1 Pinch Salt
- 1 Pinch Crack Black Pepper
Instructions
- Preheat your oven to 200c
- Line a baking sheet with baking paper
- Slice the sweet potatoes into wedges and place them in a large mixing bowl
- Add the olive oil, spices, salt and pepper to the bowl and using your hands, coat all the wedges thoroughly
- Spread them out on the baking paper so that they're evenly spaced apart
- Place in the oven and bake for 45-50 minutes (take them out half way through and turn them over)
Notes
How Long Does it Take to Cook Sweet Potato?
The baking time for sweet potatoes can vary depending on the size and thickness of the sweet potato, as well as the temperature of the oven. However, as a general guideline, baking sweet potatoes in a 200°C oven will take approximately 45-50 minutes for medium-sized sweet potatoes.
Why Are My Sweet Potato Wedges Not Crispy?
There are several reasons why your sweet potato wedges may not be crispy:
Insufficient drying: If the sweet potato wedges are not thoroughly dried before baking or frying, they can become soggy instead of crispy. Make sure to pat them dry with a paper towel before cooking.
Crowding the pan: If you put too many sweet potato wedges in the baking pan or frying basket, they can become crowded, which will prevent them from crisping up. Make sure to give them enough space to allow air to circulate.
Low oven temperature: If the oven temperature is too low, the sweet potato wedges will take longer to cook and may not become crispy. Try increasing the temperature to achieve a crispier texture.
Too much oil: If you use too much oil when baking or frying the sweet potato wedges, they can become greasy and not crispy. Try using a smaller amount of oil or using a cooking spray instead.
Is it Better to Boil or Bake Sweet Potatoes?
Both boiling and baking sweet potatoes can be good cooking methods, but they have different outcomes and benefits.
Boiling sweet potatoes: When you boil sweet potatoes, they cook quickly and become very soft and tender. Boiling is a good option if you want to use sweet potatoes for mashing or pureeing, as they will easily break down into a smooth texture. Boiling can also help to retain more of the sweet potato’s nutrients compared to baking, as they are not exposed to high temperatures for as long.
Baking sweet potatoes: Baking sweet potatoes can take longer than boiling, but it brings out a natural sweetness and enhances their flavour. When you bake sweet potatoes, the heat causes some of the natural sugars in the potato to caramelise, which creates a sweet and slightly crispy exterior. Baking also helps to maintain the sweet potato’s shape and texture, making them a good option if you want to serve them as a side dish or snack.
Ultimately, the cooking method you choose will depend on your personal preference and the intended use of the sweet potatoes. If you want a soft and tender sweet potato for mashing, boiling may be the better option. If you want a sweet and crispy side dish or snack, baking, as per this recipe, will make the best sweet potato wedges!
Frequently Asked Sweet Potato Wedges Questions
Can You Eat Sweet Potato Skins?
Sweet potato skins are edible and contain lots of wonderful fibre and nutrients. However, some people may find them tough or unpleasant in texture. If you do choose to eat sweet potato skins, it’s important to ensure that they are thoroughly washed and free from any dirt or debris.
Who should avoid sweet potatoes?
While sweet potatoes are generally safe for consumption for most people, there are some exceptions. People with kidney problems should avoid eating large amounts of sweet potatoes due to their high potassium content. Additionally, people with diabetes should monitor their intake of sweet potatoes due to their relatively high carbohydrate content.
Are Sweet Potatoes a Low-Carb Alternative?
While sweet potatoes are not considered a low-carb food, they can be a healthier alternative to other high-carbohydrate foods like white rice or bread. Sweet potatoes have a lower glycemic index than white potatoes or white rice, which means they are less likely to cause a rapid spike in blood sugar levels.
