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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Ann Arbor, MI!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali See what I'm eating this week

Healthy Food Swap: Oven Fries

Picture1French fries are the classic American snack. And they’re soooo yummy! But – they’re FILLED with fat, calories, and very little nutrition. I spent a long time just avoiding fries at restaurants, or if someone ordered a plate of fries for the table, I’d eat like 3 fries and then stop. Then I realized I could make very healthy versions of fries using my oven!

I started out just tossing potato wedges in olive oil (no more than 1 Tbsp), salt, and pepper and baking them (400 degrees for ~30 min). Then I found a few other alternatives to classic oven fries that really spiced up my oven fries recipe collection. Here are two of my favorites: Spicy Sweet Potato Wedges and Zucchini Chips courtesy of and 🙂


potato-wedges-ck-701068-lSpicy Sweet Potato Wedges (Courtesy of – link to recipe above)


6 medium sweet potatoes (about 2 1/4 pounds)
Cooking spray
2 teaspoons sugar
1/2 teaspoon salt
1/4 teaspoon ground red pepper
1/8 teaspoon black pepper

6 medium sweet potatoes (about 2 1/4 pounds) – I actually use yams to get the antioxidant kick!
Cooking spray
2 teaspoons sugar
1/2 teaspoon salt
1/4 teaspoon ground red pepper
1/8 teaspoon black pepper


1. Preheat oven to 500 degrees.

2. Peel potatoes; cut each lengthwise into quarters. Place potatoes in a large bowl; coat with cooking spray. Combine sugar, salt, and peppers, and sprinkle over potatoes, tossing well to coat. Arrange potatoes, cut sides down, in a single layer on a baking sheet. Bake at 500° for 10 minutes; turn wedges over. Bake an additional 10 minutes or until tender and beginning to brown.


zucchini-ck-1087041-lZucchini Oven Chips (Courtesy of – link to recipe above)


1/4  cup  dry breadcrumbs
1/4  cup  (1 ounce) grated fresh Parmesan cheese
1/4  teaspoon  seasoned salt
1/4  teaspoon  garlic powder
1/8  teaspoon  freshly ground black pepper
2  tablespoons  fat-free milk
2 1/2  cups  (1/4-inch-thick) slices zucchini (about 2 small)
Cooking spray


1. Preheat oven to 425 degrees

2. Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately.

Nutritional Info

3/4 cup has 61 calories, 1g Fiber, ~4g Protein, ~2g Fat


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13 responses to “Healthy Food Swap: Oven Fries”

  1. The sweet potato wedges are wonderful without the sugar but substituting some chili powder instead. It is a great combo of sweet and spicy. I use olive oil to coat them and add a bit of rosemary. Woowhoo!

  2. i don’t like cheese (I know. I’m weird.) and was wondering if someone could suggest a substitute for the Pararmesan cheese in the Zucchini Chip recipe?

    • Hi Julie! No problem at all 🙂 I’d suggest just omitting the cheese and maybe using 1/8 cup whole wheat breadcrumbs + 1/4 cup panko breadcrumbs (instead of 1/4 cup regular breadcrumbs + 1/4 cup parmesan cheese) – the panko will crisp up super nicely in the oven and will give you the crunchy crust that the parmesan would help to create! Let me know how it turns out!

  3. I made the spicy, sweet potato wedges. I didn’t have a big enough pan and tucked away a few. I totally forgot to adjust the recipe after storing some wedges in the fridge and came up with really spicy fries! 😛 My boyfriend liked them, tho, haha. I also made them with your veggie burger recipe (only substituted the burger with some quinoa spinach pattie thing my boyfriend’s mom bought at Costco). It was ok but I think I should stick to the veggie burger next time! Everything else was fine! 😀 Thank you very much for the recipes!

    • Haha! Well I’m glad they still turned out well! And I’m so glad you’ve been enjoying my recipes! 🙂

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