Heart Healthy Air Fryer Sweet Potato Fries

(5.0)
By Jessica Kielman
Updated 1/25/2026
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | Vegetarian
Heart Healthy Air Fryer Sweet Potato Fries
Photo Credit: Baldwin Publishing Staff Photographer

Try these Heart Healthy Air Fryer Sweet Potato Fries when you are craving something savory and crispy without the deep fryer. Packed with fiber and nutrients, they make the perfect side dish for burgers or a satisfying snack on their own. These fries are naturally gluten-free and diabetic-friendly, offering a lower glycemic impact than traditional white potatoes.

Plus, the air fryer makes them tender on the inside and crunchy on the outside with just a fraction of the oil. For more healthy air fryer options, explore our collection of heart healthy air fryer recipes.

Total Time
45 minutes
Servings
6
Calories
96

What Makes These Air Fryer Sweet Potato Fries Healthy

Sweet potatoes are a nutrient-dense powerhouse, offering significantly more Vitamin A and fiber than regular white potatoes. By using an air fryer instead of a deep fryer, you eliminate the need for excess oil, keeping the saturated fat content low while still achieving a satisfying texture.

Key Health Highlights

  • Rich in Vitamin A: Excellent source of beta-carotene for eye and immune health.
  • Diabetic Friendly: High fiber content helps regulate blood sugar absorption better than standard fries.
  • Heart Healthy: Naturally low in saturated fat and cholesterol-free.
  • Sodium Conscious: Much lower in sodium than fast-food versions (though we recommend reducing the added salt slightly for strict DASH diets).
  • Gluten Free: A safe, naturally gluten-free carbohydrate choice.
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FAQs About Air Fryer Sweet Potato Fries

Yes, in moderation. Sweet potatoes have a lower glycemic index than white potatoes and are high in fiber, which helps prevent blood sugar spikes.

The secret is space. Do not overcrowd the basket; cook in batches if necessary so hot air can circulate around every fry. A light coating of cornstarch can also help.

Sogginess usually happens if the basket was too full (steaming the fries) or if the potatoes were wet before adding oil. Pat the sweet potato sticks completely dry with a paper towel before seasoning.

Yes. You can cook frozen sweet potato fries in the air fryer, usually at 400°F for 10–15 minutes. Check the package for specific air fryer instructions, as they may contain higher sodium levels than homemade.

Healthy Dips for Sweet Potato Fries

Take your fries to the next level with these heart-healthy homemade dips. From creamy classics to spicy sauces, these lower-sodium options add a burst of flavor without the excess preservatives found in store-bought bottles.

Special Sauce
Heart Healthy Bang Bang Sauce
Healthy Ranch Dressing
Healthy Blue Cheese Dressing

More Healthy Air Fryer Potato Sides

If you love these sweet potato fries, try these other crispy and delicious potato side dishes made in the air fryer or oven. They deliver that satisfying crunch and comfort food taste while keeping your heart health in check.

Heart Healthy Air Fryer Hasselback Potatoes
Heart Healthy Air Fryer Bang Bang Potatoes
Ranch Roasted Potatoes

Ingredient Spotlight: Sweet Potatoes

Sweet potatoes are often considered a "superfood" for good reason. They are packed with antioxidants, specifically beta-carotene, which gives them their vibrant orange color. Unlike white potatoes, sweet potatoes have a lower glycemic index (when boiled or roasted without excess sugar), meaning they are less likely to cause rapid spikes in blood sugar levels. This makes them a smarter staple for anyone managing diabetes or looking to increase their fiber intake.

Healthy Variations

  • Super Crispy (Cornstarch Hack): For extra crunch, toss the raw sweet potato sticks in 1 tablespoon of cornstarch before adding the oil and seasonings. This creates a thin, crispy coating similar to restaurant fries.
  • Spicy Fries: Add ¼ teaspoon of cayenne pepper or chili powder to the seasoning mix for a kick of heat.
  • Sweet & Savory: Skip the Parmesan and pepper; instead, toss the fries with cinnamon and a pinch of salt for a sweeter treat.

Ingredients

Recipe yields 6 servings

Directions

  1. Step 1

    Preheat air fryer to 400°F. Lightly grease air fryer basket with nonstick cooking spray.

  2. Step 2

    Cut sweet potatoes into french fry style sticks.

  3. Step 3

    In a bowl, mix together the olive oil, black pepper and salt. Add the sweet potatoes and toss to coat evenly.

  4. Step 4

    Add the sweet potatoes to the prepared air fryer basket and cook for 15 minutes, until lightly browned and crisp, giving them a toss halfway through the cook time.

  5. Step 5

    Transfer to a serving platter, sprinkle with Parmesan cheese and garnish with parsley. Enjoy!

Nutrition Facts

Serving Size:
1/2 cup

96
Calories
5
g
Fat
1
mg
Cholesterol
433
mg
Sodium
16
g
Carbs
1
g
Sat. Fat
2
g
Fiber
2
g
Protein

Alternative Cooking Methods

If you prefer to cook your fries in the oven, it is easy to do. Preheat your oven to 450°F. Prepare the fries as directed, then arrange them in a single layer on a cooling rack placed on top of a baking sheet (this helps air circulate). Bake for about 40 minutes, flipping halfway through, until golden and tender.

Serving & Storage Tips

  • Serve Immediately: Air fryer fries are best enjoyed right away while they are hot and crispy.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Reheating: Do not microwave leftovers, as they will become soggy. Reheat them in the air fryer at 350°F for 3–5 minutes to restore their crunch.
  • Don't Overcrowd: For the best results, cook the fries in a single layer. If you crowd the basket, they will steam instead of crisp.

What to Serve With These Heart Healthy Air Fryer Sweet Potato Fries

These fries are the perfect companion for lighter takes on American classics. Serve them alongside grilled chicken burgers, turkey wraps, or fish tacos. They also pair beautifully with dipping sauces like a low-sugar ketchup or garlic aioli.

Ingredient Substitutions

You can swap this for avocado oil or canola oil, which also have high smoke points suitable for air frying.

Feel free to omit the black pepper or swap it for paprika, garlic powder, or onion powder for a different flavor profile.

For a dairy-free or vegan version, use nutritional yeast or a plant-based parmesan alternative.

Fresh cilantro or chopped chives also work well as a garnish.

Try More Heart Healthy Air Fryer Recipes