Healthy Roasted Sweet Potato Wedges with Garlic Dip

Healthy Roasted Sweet Potato Wedges with Garlic Dip are well seasoned and roasted in the oven. Tossed with warming spices (think cumin, curry, and smoked paprika!), they’re golden brown on the outside and creamy and tender in the center. Serve them with my quick, creamy garlic yogurt dipping sauce, and enjoy!

If you love potatoes as much as I do, you have to make these Healthy Roasted Sweet Potato Wedges! But be warned, they may just become your new favorite side dish (they’re a serious contender for my baked sweet potato fries!). Perfectly seasoned with warming spices and then roasted until they are golden brown on the outside and creamy and fluffy in the center.

They are quick and easy to make while being delicious and nutritious – my favorite type of recipe!

To take them to the next level, serve these sweet potato wedges alongside creamy garlic dipping sauce! The cool, creamy, savory yogurt sauce is the perfect contrast to warm, slightly sweet wedges. Enjoy them as a snack or serve them as a side dish alongside some crispy chicken thighs or crustless quiche.

Ingredients needed

A handful of simple, minimal ingredients (most of which are seasonings) is all that’s needed to make this sweet potato wedges recipe. Here’s the lineup:

• Sweet potatoes: Use fresh sweet potatoes that are smooth and even in size without too many curves as this makes them easier to work with. They should be firm with a bright color. Try to avoid purchasing yams, as they are not quite as sweet.
• Avocado oil: Has a high smoke point (520ºF ) making it the perfect oil for roasted potatoes. It also helps the spices adhere to the wedges and makes your roasted sweet potato wedges nice and crisp.
• Spices: I’m using a flavorful mix of warm curry powder, ground cumin, smoked paprika, and sea salt. Of course, feel free to get creative and use any favorite spices or seasoning blends.

Health Tip: Adding warming spices to your meals (think cumin, coriander, curry, and/or smoked paprika) during the colder months is a great way to satisfy your cravings for cozy, comfort foods while staying aligned with your health, wellness, and weight goals!

Dipping sauce for sweet potato fries

• Fresh garlic: Crushed garlic is the best way to ensure the flavor combines throughout the sauce. Minced garlic also works.
• Garlic powder: Optional, to add more delicious garlic flavor.
• Greek yogurt: The base of the sauce, which adds a great boost of protein and is a healthier alternative to mayonnaise or sour cream.
• White wine vinegar: Balances the flavor and adds a subtle tanginess to the sauce.
• Fresh parsley: Adds a peppery, fresh earthy flavor and a pop of color.
• Sea salt: Just a pinch to taste!

How to make this recipe

Baked Sweet Potato Wedges

1. Prep: Place a rack in the center of your oven and preheat the oven to 400 degrees F and lighlty coat a rimmed baking sheet with cooking spray or oil.
2. Clean & peel: Scrub, dry, and peel the sweet potatoes (you can leave the peels on the sweet potatoes if you prefer).
3. Slice into wedges: Cut each sweet potato in half, right down the center. Then cut each half, half lengthwise. Lay each potato quarter flat side down, and slice into wedges. (*See video for step-by-step instructions).
4. Add spices: Transfer the sweet potato wedges to a large bowl and toss with avocado oil, curry powder, cumin, smoked paprika, and salt. Use your hands to ensure that all of the sweet potatoes are evenly coated in the oil and spice mixture.
5. Place on pan: Arrange the sweet potato wedges into a single layer on the prepared baking sheet. Be sure that the wedges do not touch and that the pan is not overcrowded or they will end up steaming in the oven.

6. Bake: Bake the sweet potato wedges for 15 minutes, then turn them over with a spatula or a pair of tongs. Return the pan to the oven and bake for another 10-15 minutes, until lightly browned and tender when pierced with a fork.

Creamy Garlic Yogurt Dipping Sauce

1. While the potatoes are cooking combine the garlic, garlic powder (optional), yogurt, vinegar, parsley, and salt in a small bowl. 
2. Plate up your sweet potato wedges alongside the dipping sauce and enjoy!

Expert tips

• Should I peel the potatoes? This is a personal preference. The skin is very nutritious, but if the texture bothers you, feel free to peel them.
• Size of wedges: Be sure to cut sweet potato wedges all about the same size, between 3/4-inch and 1-inch wide, to ensure that they bake evenly.
• Garlic: You can skip the extra garlic powder if you’re not a garlic lover. The fresh garlic adds plenty of garlic flavor.
• Baking wedges: Be sure that the wedges have plenty of room on the pan and are not touching, or they will end up steaming in the oven and won’t be crispy. It may be necessary to use two baking sheets.

Are sweet potatoes healthy?

Sweet potatoes are highly nutritious! They are rich in vitamins, minerals, antioxidants, and fiber. In particular, they are a great source of vitamin A, vitamin C, and manganese, which may help promote many health benefits. For more on sweet potato health benefits, check out this article. 

How to cut sweet potato wedges

• Place the sweet potato on a cutting board. Use a sharp knife, and cut it in half (lengthwise) down the center.
• Then lay each half with the flat side down on the board. Slice each half lengthwise again.
• Continue slicing each half in half again until each spear is about 3/4-inch thick. The amount of wedges that you end up with will depend on the size of your sweet potatoes.

Quick tip: To make it easier to cut the potatoes, try to choose sweet potatoes with an even shape. For example, avoid potatoes that are too thick on one end or have curves. This will make it much easier to cut.

Serving Suggestions: