• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

The Natural Nurturer

  • Facebook
  • Instagram
  • Pinterest
  • Home
  • Info
    • About
    • Subscribe
    • Contact
  • Recipes
    • Recipes by Type
      • Breakfast
        • Muffins
        • Oatmeal
        • Pancakes & Waffles
      • Desserts
      • Dinner
      • Dips, Sauces & Spreads
      • How To
      • Salads
      • Side Dishes
      • Smoothies & Drinks
      • Snacks
      • Soups
    • Recipes by Diet
      • Dairy-Free
      • Gluten-Free
      • Grain Free
      • Nut-Free
      • Paleo
      • Vegan
      • Vegetarian
      • Whole30
    • Recipes by Cooking Method
      • Air Fryer
      • Instant Pot
      • Meal Prep
      • No Cook
      • Roasted
      • Slow Cooker
    • Recipe Search
    • Recipe Index
    • Recipe Stories
  • Shop
    • Ebooks and Meal Plans
    • Recommended Products
  • Blog
    • Food For Thought
Home » Recipes » Side Dishes » Baked Sweet Potato Fries with Homemade Ketchup

Baked Sweet Potato Fries with Homemade Ketchup

By Taesha Butler July 27, 2015 (Updated November 30, 2022) 8 Comments

Servings3
Prep Time25 mins
Cook Time35 mins
Jump to Recipe
5 from 2 votes

These Baked Sweet Potato Fries with Homemade Ketchup are loaded with vitamin A, fiber, potassium, and all kinds of other good stuff. While homemade ketchup is ridiculously simple to make and takes next to no time.

Baked Sweet Potato Fries with Homemade Ketchup served in a big white bowl

I don’t like to admit it, but greasy fries drowning in high fructose corn syrup riddled ketchup is one of those junky processed foods that I actually miss. I can pass up every candy bar and microwave burrito you throw at me, but the thought of salty fries dipped and tangy sweet ketchup has me seeing heart eyes for days.

While I do believe it’s okay to have the occasional junky treat, there is no way around conventional fries and ketchup being loaded with stuff that does absolutely nothing positive for your body and thus, one of the opening acts to a laundry list of health issues.

There is nothing nutritionally redeeming about deep fried white potato spears or ketchup with more sugar in it than a cookie (regardless of the fact that the government allows many states to claim each of those foods as a “vegetable serving” in federally funded school lunch programs, but that’s a rant for another blog post). So I (of course) had to give my beloved fries and ketchup a real food makeover…because that’s how I do and you wouldn’t be here reading if it wasn’t.

Lets start with the fries.

Fries

White potatoes in and of themselves are not horrible, but sweet potatoes are absolutely better. They are loaded with vitamin A, fiber, potassium, and all kinds of other good stuff.

There is a lot of confusion around what exactly is a sweet potatoes, so let’s take a moment to clear things up, shall we?  

Firm sweet potato vs soft sweet potato

Two pieces of firm sweet potato next to the two pieces of soft sweet potato.

Both of the potatoes pictured above are sweet potatoes. The one on the left has pale flesh, reddish/purple skin, and is known as the firm sweet potato. It is often called a Japanese sweet potato, as well.

The firm sweet potato has a nutty flavor and less natural sugar. When it is cooked, it stays relatively firm and holds its shape well.

The sweet potato on the right is a soft sweet potato (often confused with yams). They have an orange flesh with a reddish/orange skin. Soft sweet potatoes are much sweeter and have a fluffy texture when cooked.

Purple variety of sweet potatoes

There is also a purple variety of sweet potatoes that are amazing in flavor, color, and nutrients. Go check it out. Your kids will be amazed and think you have super powers when you serve them a purple potato for dinner.

So, now that you know exactly what a sweet potato is, go buy some and let’s get baking!

Sweet potato wedges on a tray ready for baking

Ketchup

Okay, now let’s talk about the ketchup. Guys, ketchup, while delicious and amazing on so many things, is absolute crap. If you have a bottle of commercially made ketchup in your fridge, go look at the ingredient list.  

I’m confident you will see ‘high fructose corn syrup’ listed on there (if not scarier things). I don’t know about you, but i prefer to keep that stuff out of my kitchen. And out of my family’s mouths.

Fantastic homemade ketchup in a bowl full of the delicious baked sweet potato fries

It’s a little known fact that homemade ketchup is ridiculously simple to make and takes next to no time. It also lasts a good chunk of time in your fridge. So you can make a big batch and enjoy gobs of it on whatever you like for weeks to come.

Holding a big white bowl full of the baked sweet potato fries with homemade ketchup.

More of sweet potato goodness

  • Sweet Potato Peanut Butter Muffins
  • Chocolate Sweet Potato Cookies
  • Baked Apple Sweet Potato Oatmeal
  • One-Sheet Rosemary Baked Chicken & Sweet Potatoes
  • Black Bean Sweet Potato Quesadilla

Enjoying these baked sweet potato fries?

If you are enjoying this recipe, sign up to receive my newsletter full of healthy and delicious recipes straight to your inbox. And be sure to follow me on Facebook, Pinterest and Instagram for all kinds of veggie-loaded living ideas!

Baked Sweet Potato Fries with Homemade Ketchup served in a big white bowl
Print Recipe
5 from 2 votes

Baked Sweet Potato Fries with Homemade Ketchup

These Baked Sweet Potato Fries with Homemade Ketchup are loaded with vitamin A, fiber, potassium, and all kinds of other good stuff. While homemade ketchup is ridiculously simple to make and takes next to no time.
Prep Time25 mins
Cook Time35 mins
Course: Appetizer
Cuisine: American
Diet: Vegetarian
Keyword: baked sweet potato fries, homemade ketchup, sweet potato fries with ketchup
Servings: 3
Calories: 275kcal
Author: Taesha Butler

Ingredients 

Sweet Potato Fries

  • 2 medium sweet potatoes, washed and dried or one extra large
  • 2 tablespoons avocado or olive oil
  • 1 teaspoon sea salt or to taste
  • black pepper to taste

Homemade Ketchup

  • 1/3 cup tomato paste
  • 2-3 tablespoons maple syrup or honey, or to taste
  • 3 tablespoons vinegar
  • 1/4 cup water
  • 1/4-1/2 teaspoon sea salt, or to taste
  • 1 small clove garlic, crushed 
  • 1/2 teaspoon onion powder

Instructions 

Sweet Potato Fries

  • Preheat oven to 450℉. Line two large baking sheets with parchment paper or silicone baking mats and set aside.
  • Cut potatoes into fries. I leave the skins on the potatoes, but you can peel the potatoes before cutting if you prefer.
  • Throw the potato wedges into a large mixing bowl and cover with water. Let soak for 15-20 minutes. After soaking, drain off water and pat fries as dry as possible and return to the bowl.
  • Drizzle with oil, sprinkle with sea salt and pepper, and toss to coat. 
  • Arrange the fries on the baking sheets so that there is plenty of room between the pieces (see picture below for example). If the potatoes are too close to one another, they will steam instead of roast.
  • Bake the fries for 20 minutes in the oven. Remove and, using a spatula, flip the fries over. Return to the oven for 10-15 more minutes or until the fries are soft.
  • Allow 5 minutes for the fries to cool before enjoying. 

Homemade Ketchup

  • In a medium sauce pan, combine all of the ingredients with a whisk over medium heat. Continue whisking until mixture is smooth in consistency. Taste mixture and add or sweetener or sea salt if you like. Allow mixture to come to a slow boil.
  • Once slowly boiling, reduce heat to low and simmer uncovered for 15 minutes (or until ketchup starts to thicken), stirring every few minutes to prevent burning.
  • Remove  ketchup from heat and cool to room temperature. Store in air tight containers in the refrigerator for up to 3 weeks. 

Notes

  • The instructions above are to make 1 cup of ketchup.
  • The ketchup lasts a good chunk of time in the fridge, so you can make a big batch and enjoy gobs of it on whatever you like for weeks to come.
  • Ketchup recipe inspired by My Whole Food Life.

Nutrition

Calories: 275kcal | Carbohydrates: 45g | Protein: 4g | Fat: 10g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1285mg | Potassium: 841mg | Fiber: 6g | Sugar: 18g | Vitamin A: 21819IU | Vitamin C: 10mg | Calcium: 75mg | Iron: 2mg

The nutritional information is provided as an estimate only and may vary based on the product type, servings and other factors. If you are following a diet, please consult with a professional nutritionist or your doctor. Stay healthy!

This post contains Amazon affiliate links, though all opinions are my own. When you purchase anything using my links, it costs you absolutely nothing extra, but it does kicks The Natural Nurturer a little financial love to keep doing what we do. Thank you for your continued support, both with your dollars and your interest

Sharing is caring!

144 shares
  • Share
  • Tweet

Filed Under: Side Dishes Tagged With: sweet potato

Previous Post: « Green Veggie Eggs
Next Post: Coconut Lime Popsicles »

Reader Interactions

    Leave a comment & rate this recipe Cancel reply

    Did you make this recipe? So good, right? It would mean the world to me if you left a comment and star rating so that more people can see how delicious veggie-loading can be. Plus, it helps me to see what recipes you are all loving so I can make more like them.

    Thanks for taking the time to share your feedback.

    Recipe Rating




    Comments

  1. Jean Choi

    July 28, 2015 at 3:30 pm

    Yum! I still eat fries when I got out, hydrogenated oils be damned. It’s something I can’t stay away from. I love the idea of making it at home!

    Reply
  2. Robyn Kirk

    August 8, 2015 at 1:40 pm

    Hmmmmmm………some great ideas!!!! I love the fries in the lunch, and I did not know ketchup would be so simple to make. While I do buy organic ketchup, I still prefer to try to make most of our stuff. I believe toast pizza is going to be in the lunch plan for my oldest this year. Thanks for your postings. I really enjoy reading your site.

    Reply
    • Taesha Butler

      August 29, 2015 at 2:09 am

      Thank you for taking the time to share such sweet words! I’m so glad you are enjoying my recipes!

      Reply
  3. Tasha

    October 28, 2015 at 4:30 am

    Oh boy am I excited! My middle two girls put ketchup on EVERYTHING! I know it’s not good for them so I try to limit it, but I figured it would be too hard to make for it to be worth it. So glad you posted this!!

    Reply
  4. Tanya

    December 4, 2015 at 2:40 am

    These are so delicious! I make them this way all the time now.

    Reply
    • Taesha Butler

      December 7, 2015 at 9:15 pm

      I love them too!

      Reply
  5. Wynne

    January 30, 2020 at 1:04 am

    And just because I like a spicier ketchup, I add chipotle powder and smoke paprika to taste. Yumerrific!

    Reply
  6. Helena

    October 18, 2021 at 10:23 am

    5 stars
    Ah, that homemade ketchup is amazing!

    Reply

Primary Sidebar

Hi! I'm Taesha! I help busy people fall in love with healthy eating with my simple, family-friendly, veggie-loaded recipes. I believe vegetables can and SHOULD be delicious. Here, let me show you how!

  • Email
  • Facebook
  • Instagram
  • Pinterest

Categories

Newsletter

Subscribe to our email list.

Never miss a new veggie-loaded recipe or natural living rambling.

Once you have subscribed, you will receive an email asking you to confirm. Please click "yes" and you'll be added to my list. And just my list. Your privacy is important and I totally respect it. I won't be sharing your email with anyone else....no matter how nicely they ask.

Footer

As seen in…

As seen in brand wall collage

  • Facebook
  • Instagram
  • Pinterest

© 2023 The Natural Nurturer - Privacy Policy - Accessibility Policy - Support by Foodie Digital