These healthy oven-baked crispy potato wedges are sure to satisfy your French fry cravings any day of the week! They are as addictive as they are easy to make, needing only a few simple, healthy pantry staples.
Keep reading to find out how to make potato wedges crispy without a deep fryer or air fryer!
Skip Ahead | Table Of Contents
- Health Benefits of Potatoes
- Expert Tips For Perfectly Crispy Potato Wedges
- Nutrition Facts
- Ingredient Notes
- Step-By-Step Instructions
- How To Meal Prep & Store
- Serving Ideas
- FAQs
- Recipe Card
Health Benefits of Potatoes
Before we make this classic comfort food recipe, let’s discuss the health benefits of potatoes.
the nutrients
White and yellow-fleshed potatoes are a great source of nutrients, including:
- Potassium
- Vitamin C
- B vitamins, including vitamin B6 & Folate (B9)
- Fibre
- Prebiotics in the form of resistant starch (which feeds the good bacteria in your gut)
- Protein
They’re also an excellent source of energy, both before and after your workouts. The carbohydrates found in potatoes replenish the energy stores in your muscles that get used up when you exercise.
potato nutrition: skin vs flesh
Enjoying potatoes with the skin on not only saves time but also increases the overall nutrition of your potato recipes.
Potato skin contains fibre, iron, folate (aka vitamin B9), potassium, and magnesium, and depending on the colour, it can have high amounts of phytonutrients and antioxidants. In fact, red and purple-skinned potatoes contain up to three times more antioxidants than white and yellow varieties.
Waxy, low-to-medium-starch potatoes usually have very thin skins, making them your best-tasting option. These include:
- Fingerling potatoes (all colours)
- Baby potatoes (all colours)
- Yukon Gold
- Red, white and yellow potatoes
Now, that’s not to say that if you decide to lose the skin, you’re losing all the health benefits. Most of the vitamin C, vitamin B6 and potassium in potatoes are actually in the flesh, along with 50% of the overall fibre.
FUN FACT: The vitamin C in the flesh of a potato helps your body to absorb the iron found in the skin.
The Secret To Perfectly Crispy Potato Wedges In The Oven
This two-step process is guaranteed to yield perfectly crispy potatoes every time.
STEP ONE: Boil your cut potato wedges in water with a bit of vinegar
Why do we do this?
To achieve the perfect balance of crispy on the outside and fluffy on the inside, you’ll want to pre-cook your potato wedges before popping them in the oven.
Boiling washes away simple sugars on the outside of the potato, helping your potato wedges cook more evenly. It prevents your wedges from getting overly cooked on the outside before they get a chance to cook on the inside.
However, the last thing you want is for your potatoes to get mushy and fall apart before baking.
This is where vinegar helps!
Boiling your potatoes in vinegar water allows you to tenderize them without causing them to fall apart.
The science behind this is pretty cool. 🤓
The pectin found in vegetables is the cellular glue that keeps their shapes intact. When you boil potatoes in plain water, this ‘glue’ breaks down faster. However, if you boil them in more acidic water, they hold their shape for longer and become mildly flexible. Nifty, eh?
Now, you may be wondering if you’ll taste the vinegar from the water. The answer is no! Because you add only a tiny amount, you won’t taste any vinegar in your potato wedges after baking.
STEP TWO: SEASON, EVENLY SPACE & BAKE on a preheated baking sheet
Preheating your baking sheet is an easy way to speed up the crisping process.
Season your boiled potato wedges by evenly coating them with oil and salt. To save on dishes, you can do this in the pot you cooked your potatoes in, after draining out the water.
Next, transfer your seasoned potato wedges to your preheated baking sheet and, using tongs (so you don’t burn your fingers), space them out evenly so they don’t overlap. This allows the hot air to circulate around your potatoes, allowing them to crisp up perfectly.
Bake your potatoes until they get golden brown all over, with hints of dark brown streaks.
Nutrition Facts
This oven-baked potato wedges recipe is 100% gluten-free, dairy-free, sugar-free and vegan.
One serving has:
- 3g of protein
- 23g of net carbs
- 2g of healthy fats
- 3g of fibre
- 1g of sugar
- Only 145 calories
Healthy Crispy Potato Wedges Ingredients
- Fingerling Potatoes: These mini potatoes resemble tiny, oblong Yukon gold potatoes. Their thin and tender skin crisps up beautifully, and when cut into wedges, they look like chip-truck French fries!
- Avocado Oil: This heart-healthy oil can withstand higher temperatures than others, making it ideal for oven roasting. Plus, it has anti-inflammatory properties, making it a healthier choice than vegetable or canola oil. To help evenly coat your cooked potatoes or reduce the amount of oil used, you can use an oil spray like the Chosen Foods 100% Avocado Oil Spray or an oil sprayer, like this one.
- Pink Himalayan Salt: While any type of salt will taste great sprinkled over your fries, pink salt, like Himalayan salt and Redmon Real Salt, has essential minerals, including trace minerals, making it the more nutritious option.
- Distilled White Vinegar: The secret ingredient that helps you prevent your potatoes from falling apart while they boil!
Check out the printable recipe card for exact measurements.
How To Make Potato Wedges Crispy In The Oven
STEP-BY-STEP INSTRUCTIONS
STEP 1: Assemble your ingredients and preheat the oven to 375℉. If your oven has a convection baking setting, use it. Add a large baking sheet or two medium ones to the cold oven to heat up while it comes to temperature. Meanwhile, cut the fingerling potatoes into small, equally sized wedges.
STEP 2: Place the potatoes in a medium-sized pot. Add cold water until the potatoes are fully covered, and bring it to a boil.
STEP 3: Once boiling, add the vinegar and 1 tsp of salt to the water and give everything a quick stir. Boil the potatoes until they are fork-tender but not falling apart, about 5 to 7 minutes, depending on the size and thickness of the wedges.
STEP 4: Drain the water from the potatoes and add them back to the pot with the avocado oil and 1/2 tsp of salt. With a rubber spatula, gently stir to coat the cooked potatoes, being mindful not to break them apart.
STEP 5: Remove the hot baking sheet from the oven and transfer the seasoned potatoes to it. Using kitchen tongs, space out the potato wedges so they don’t overlap to help them roast evenly and get extra crispy. Bake for 35 to 40 minutes or until golden brown, flipping them halfway through if not using a convection oven. Taste and add more salt if desired.
STEP 6: Serve immediately with your favourite dipping sauce, like this healthy tomato ketchup. Allow any leftovers to cool completely before storing. They will stay fresh in the fridge for up to 5 days. See notes for reheating instructions.
How To Meal Prep & Store Healthy Potato Wedge Fries
MEAL PREP TIPS
If you want (or need) to save yourself a few extra minutes, you can cut your potato wedges in advance and store them in cold water in the fridge for up to 12 hours.
This recipe can be easily doubled or tripled. You can fully cook a batch or two of these healthy potato wedge fries to use throughout the week on salads, Buddah bowls or as a side to your meals.
To reheat and crisp them back up, add your potato wedges to a baking sheet and bake at 350℉ for 5 to 7 minutes.
STORAGE
Before storing any leftovers, let your wedges cool completely on the baking sheet. Once cooled, transfer them to a storage container and refrigerate for up to 5 days.
Serving Ideas
AS A SIDE
These healthy potato wedges are the perfect addition to your favourite meals that you’d traditionally enjoy fries with!
Some of my family’s favourites include:
- Greek chicken skewers
- Pan-fried or oven-baked fish
- BBQ kabobs
- BBQ steak or chicken
- Sandwiches of all kinds
- Salads of all kinds
- Hamburgers
- Buddah bowls
- Breakfast skillet bowls with eggs and chicken sausage
WITH TOPPINGS
- Parmesan cheese and fresh parsley
- Freshly ground black pepper
- Cheese curds and gravy (aka Canadian Poutine style)
- Truffle oil
- Chili
WITH A DIP
You can’t go wrong enjoying them with a good dipping sauce, such as:
- Ketchup, like this healthy homemade version
- This irresistible cashew cheese sauce
- Garlic sauce
- Tzatziki
- Mayonnaise
- Tartar sauce
FOR A CROWD
If you’re making these crispy baked potato wedges for a gathering or BBQ, try serving them in cute small paper bags for a fun chip truck vibe!
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FAQs
No! Because you add only a tiny amount, you won’t taste any vinegar in your potato wedges after baking.
Semi-waxy and semi-starchy potatoes, like Yukon Gold and yellow fingerling potatoes, are ideal for baking and roasting because they strike the perfect balance of starch and sugar.
The main difference is the shape. Fingerling potatoes have an oblong, finger-like shape, whereas baby new potatoes are round.
You can, but you’ll need to use different cooking methods to make them crispy.
Your whole family will love these crispy baked potato wedges! Still have questions? Write a comment below!
Recipe Card
Healthy Crispy Potato Wedges
Ingredients
- 1 lb fingerling potatoes or baby new potatoes
- 2 tbsp white vinegar
- 2 tsp avocado oil or avocado spray
- 1 1/2 tsp pink salt divided, plus more if needed
Instructions
- Preheat the oven to 375℉. If your oven has a convection baking setting, use it. Add a large baking sheet, or two medium ones, to the cold oven to heat up while it comes to temperature. Meanwhile, cut the fingerling potatoes into small, equally sized wedges.
- Place the potatoes in a medium-sized pot. Add cold water until the potatoes are fully covered, and bring it to a boil.
- Once boiling, add the vinegar and 1 tsp of salt to the water and give everything a quick stir. Boil the potatoes until they are fork-tender but not falling apart, about 5 to 7 minutes, depending on the size and thickness of the wedges.
- Drain the water from the potatoes and add them back to the pot, with the avocado oil and 1/2 tsp of salt. With a rubber spatula, gently stir to coat the cooked potatoes, being mindful not to break them apart.
- Remove the hot baking sheet from the oven and transfer the seasoned potatoes to it. Using kitchen tongs, space out the potato wedges so they don't overlap to help them roast evenly and get extra crispy. Bake for 35 to 40 minutes or until golden brown, flipping them halfway through if not using a convection oven. Taste and add more salt if desired.
- Serve immediately with your favourite dipping sauce. Allow any leftovers to cool completely before storing. They will stay fresh in the fridge for up to 5 days. See notes for reheating instructions.
Ash’s Tips
- Leftover fries taste great on their own or on salads. To reheat and crisp back up, add them to a baking sheet and bake at 350℉ for 5 minutes.
- This recipe can be easily doubled or tripled.
- The potatoes can be cut and stored in cold water for up to 12 hours in advance.
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