Sweet Potato Fries

DRAGON BITES carb-counted recipe

A family-friendly, mostly healthy (sometimes treat-y!) easy recipe for families living well with Type 1 Diabetes.

Sweet Potato Fries

So healthy. So easy. Low GI.

These Sweet Potato Fries are a favourite for both the kids and grownups in our family. They’re quick and easy to make, baked (not fried), naturally gluten-free, and you only need a few simple ingredients.

The recipe is also fully customizable – just alter the spices and have a different side dish every time.

Plus, sweet potatoes contain valuable nutrients like beta carotene, vitamin C, and potassium. They also contain fibre, which makes them low on the glycemic index and helps reduce post-meal blood sugar spikes.

Try them with Salmon Cakes!

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Low-Carb? No (but they are low GI)
Gluten-free? Yes
Dairy-free? Yes
Nut-free? Yes

Active Time: 10-15 min
Bake: 35-45 min
Ready in: 45-60 min

Total Yield: 675g of sweet potato fries (approximately 28 pieces) - enough to feed our family of 2 adults and 2 teens for one meal
Carb Content: ~5g of carbs per fry


3 medium sweet potatoes

2 tbsp olive oil

1 tsp chili powder

1 tsp dried oregano

¼ tsp each salt & pepper


Optional (in addition to the above):

½ tsp curry powder

½ tsp coriander powder


Or use your favourite spices for a new creation every night… tex mex seasoning, garlic powder, onion salt, cumin, Greek or Italian seasoning…



  1. 154g of carbs for 900g weight of sweet potatoes (3 medium sweet potatoes, each weighing ~300g)



Preheat oven to 400°F. Spray a baking sheet with oil.


Cut each scrubbed sweet potato in half lengthwise; then cut each half lengthwise into 1/2"-wide slices.


Place the sweet potato slices in a large bowl. Add olive oil; stir to coat each slice with oil. Sprinkle spices evenly on top; stir to distribute.


Spread seasoned sweet potato slices in a single layer on the cookie sheet.


Bake in 400°F convection oven for 20-25 minutes until the one side is slightly brown. Flip and bake an additional 15-20 minutes to brown the other side.

If you use a regular oven rather than convection, increase the baking time, or increase the oven temperature to 425°F.


Serve with ketchup, mayo or ranch dressing.


Total carbs: 154g

Total yield: 28 Sweet Potato Fries (weighing 675g after baking)

Nutrient Content per piece: Each fry (~ 1’ x ½” x 4-5”) contains approximately 5g carbs.

Nutrient Content by weight: 675g of cooked Sweet Potato Fries contain 154g of carbs, so 100g of Sweet Potato Fries contains 23g of carbs.

Therefore, the Carb Factor = 0.23

By Piece or by Weight?

Should I Give Insulin to Cover the Fat???

Carb Factors: What They Mean and How to Use Them

Please don’t rely exclusively on my carb counting! Carb content is for general information only and will vary according to the size of fries that you cut, and whether you use sweet potatoes or yams. Of course, you’ll need to verify your carbs when you make this recipe.