If you’ve ever craved that crispy, salty satisfaction of drive-thru fries but wanted something that actually fuels your body instead of draining it — you’re going to love these Crispy Sweet Potato Fries with Healthy Fry Sauce.

They’re everything you want from a comfort food — crunchy edges, golden color, and that perfect savory dip — but with an upgrade your body will thank you for. Made with avocado oil, mineral-rich sweet potatoes, and a protein-boosted Greek yogurt sauce, this recipe supports balanced blood sugar, hormone health, and sustained energy instead of a post-meal crash.

As a dual-certified nutrition coach, I’m always looking for ways to recreate favorite “fast food” flavors with real ingredients that keep your energy and mood stable. This version uses fiber, healthy fats, and protein to balance your plate and nourish your metabolism — all while tasting amazing.

🥔 Ingredients for the Fries

2–3 sweet potatoes (classic orange or Japanese — my favorite!)
2 tbsp Avocado Oil (I use Primal Kitchen)
Salt, pepper, garlic powder, paprika, and parsley to taste

🍟 Ingredients for the Healthy Fry Sauce

¼ cup Greek yogurt or blended cottage cheese for extra protein
1 tbsp Ketchup (I use Primal Kitchen)
1 tbsp Mustard (I use Primal Kitchen)
1–2 tbsp pickle juice (start with 1 tbsp and adjust to taste)
Garlic powder + pepper

🔥 Instructions

Preheat your oven to 425°F.
Peel and slice your sweet potatoes into thin fries.
Toss in a mixing bowl with avocado oil and your seasonings.
Spread evenly on a baking sheet (use parchment for crispier results).
Bake for 20 minutes, flip, then bake another 15–20 minutes until crisp.
While the fries bake, whisk together all fry sauce ingredients in a small bowl.
Serve and dip immediately — they’re best hot and fresh!

🌿 Why You’ll Love This Recipe

Supports blood sugar balance with slow-digesting carbs and fiber.
Naturally energizing thanks to the potassium and magnesium in sweet potatoes.
Boosts hormone health through stable energy and nutrient density.
Family-friendly + meal-prep approved — reheats beautifully in the air fryer.
Free from refined oils, added sugar, and dairy-heavy dips.

This combo of complex carbs + healthy fats + protein is what your body craves for all-day energy — no crash, no guilt, and no “hangry” rebound.

💚 Nutrition Coach Tip

Pair these fries with a protein-rich entrée (like my Shredded Salsa Verde Chicken or a simple turkey burger) for a perfectly balanced meal. Add a handful of greens or a small side salad, and you’ve got a full blood-sugar-friendly plate that hits all your energy and craving needs.

🛒 Shop My Kitchen Essentials

Here are my favorite tools for getting that perfect crisp:

Non-Toxic Baking Sheet (Amazon)
Avocado Oil (Amazon)
Clean Ingredient Mustard + Ketchup (Amazon)
My “Energized Recipe” Cookbook (Etsy) for 25+ fatigue-fighting recipes

(Disclosure: This post contains affiliate links. I may earn a small commission if you make a purchase — thank you for supporting my small business!)

📌 Save This Recipe for Later

Pin this Crispy Sweet Potato Fries with Fry Sauce to your Healthy Comfort Food or Energy-Supportive Meals board on Pinterest — and tag me @holistically_stevi if you make them!

Crispy Sweet Potato Fries with Healthy High Protein Fry Sauce