Heather

Hi.

I'm Heather, a Registered Dietitian from Vancouver, Canada. Welcome to my blog. I'm so excited to share my favourite recipes and chat about nutrition with you! 

Crispy Sweet Potato Chips

Crispy Sweet Potato Chips

First of all, I just have to say that I love this witty post from Bon Apetit - Lies We Tell Ourselves About Avocado Toast. Reading it made me smile! I don't know where on the internet it says avocado is a good source of protein, but it must be somewhere because there are a lot of people who seem to be confused about this! To clarify - don't count avocado as a protein source. It's a healthy fat and full of fiber, but not a good swap for your chicken breast.

Second of all, I love sweet potato chips. The thing is, along the lines of that avocado post, all the veggie chips out there market themselves as much better than potato chips. BUT guess what - they're not! They're usually just about as oily, and pretty close in nutritional value.  

Delicious? Yes, but Nutritious? Not really.
Tricked by those marketers again... Surprise. Disappointment.

But, like with many things this can be helped by making them yourself! Yes it takes more time than grabbing a bag off of the shelf, but I think it's worth it. These crispy little chips are crunchy because they're baked, not because they're so oily. You'll be surprised at how little oil you can add and they'll still taste just as good! Plus, there are so many flavour options when you do it yourself. See my ideas below :)

Ingredients:

  • Sweet potato
  • Vegetable oil (avocado or canola are best for roasting)
  • Salt
  • Other seasoning as desired
 
Making thicker spirals for this batch. I've also made shoestring chips with my spiralizer and they worked really well. 

Making thicker spirals for this batch. I've also made shoestring chips with my spiralizer and they worked really well. 

 


Instructions: 

sweet potato chips 2
  1. Preheat the oven to 375 F
  2. Using a spiralizer or a mandolin, slice the sweet potato very thinly and evenly (yes, you can do shoestring chips with a spiralizer!)
  3. Drizzle the spiralled sweet potato lightly with oil and season with salt and other seasonings. Toss to coat evenly. 
  4. If you have a baking stone put the sweet potato slices right on it. If not line a cookie sheet with parchment paper to keep the chips from sticking. 
  5. Make sure the sweet potato chips are spread evenly into one layer. If they stack up on top of each other the moisture will keep them from getting crispy. 
  6. Bake the chips for about 20 minutes, then remove from the oven and toss gently with tongs. Make sure they're spread into one layer again before you put them back in the oven. 
  7. Bake for another 20 minutes and check to see if they're done. If not, toss again and put back in the oven. 
  8. Remove from the oven once about half of the chips feel crispy, and some are starting to get lightly golden brown. Let them cool and they should crisp up. When the chips get too browned, they'll taste burnt. If this happens reduce the cooking time with the next batch. 
  9. Note: don't put them in a bowl while they're warm - this will make them lose their crispiness. Store in an open container if you have leftovers - in a sealed container they'll get soft as well. 

* Cooking time will vary a lot with this recipe, so it's best to keep an eye on the chips the first time until you figure it out. The time will vary depending on your oven, your pan and how thick/thin your chips are. The thinner the chips, the faster they'll crisp up! Spirallized "shoestring" chips can cook quite quickly depending on the oven. 

 
Sweet Potato Chips 5
 

Flavour Ideas:

The amount of seasoning you need depends on your taste, but a little goes a long way. I generally add about a teaspoon of seasoning plus salt to a full baking sheet of potato chips (about 1 medium sweet potato).

Sweet potato chips.jpg
  • Chipotle 
  • Rosemary + Parmesan
  • Smoked Paprika
  • Salt and Pepper
  • Curry (yellow curry powder)
  • Cajun (use cajun seasoning mix)
  • Cumin

Really, you can use any seasoning you want, but these are a few of my favourites. 


Nutrition: 

*Nutrition info based on 1 small-medium sweet potato (~300g raw) + 2 teaspoons oil + 1/2 tsp salt + other seasonings. (2 servings)

sweet potato chips nutrition

Highlights and Swaps: 

  • It's difficult to compare nutrition facts for sure because I find the serving sizes hard to compare, but my best guess is that many of the sweet potato chips on the market have about double the calories and four to five times the amount of fat for a similar amount of chips. Some even have sugar added to them!

  •  If you really want to cut down on the amount of oil you use get a sprayer. It's easy to evenly coat veggies evenly with a smaller amount of oil than it is when you drizzle! Chosen Foods makes a great avocado oil spray, or you can put your own oil into a mister yourself. 
Sweet potato chips 4.JPG

Enjoy!

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