Recipe description
June 26, 2026
Air fryer sweet potato fries with yogurt dip
Crispy air-fried fries with yogurt dip for gentle gut health
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: milk, peanut, celery, sesame, lupin, shellfish, tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: lactose
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- High fiber from sweet potatoes and yogurt dip provides plant-based bulk.
- Includes probiotic yogurt for gut-friendly bacteria without heavy processing.
- Colorful ingredients offer polyphenols and dietary diversity.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Sweet potato
2
piece
Oil, olive
2
tablespoon
Yoghurt
1
cup
garlic
1
clove
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat the air fryer to 400°F (200°C).
2
Wash and peel the sweet potatoes, then slice them into thin fries.
3
In a large bowl, toss the sweet potato fries with olive oil, salt, and black pepper until evenly coated.
4
Place the fries in the air fryer basket in a single layer and air fry for 15-20 minutes, shaking the basket halfway through, until crispy.
5
Meanwhile, in a small bowl, mix the yoghurt with minced garlic to taste.
6
Serve the sweet potato fries hot with the garlic yoghurt dip on the side.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
12 g
Protein
48 g
Carbohydrates
6 g
Fiber
9 g
Sugar
14 g
Fat
3 g
Saturated fat
0.8 g
Salt
FAQ
What temperature and time should I cook the air fryer sweet potato fries at?
Try 400°F (200°C) for about 15–20 minutes, shaking halfway, until edges are crisp and centers are tender.
How can I get fries crispy without extra oil?
Pat the cut potatoes dry, toss with a small amount of oil if desired, and shake the basket halfway through cooking.
Are sweet potatoes a good source of fiber and polyphenols?
Yes. They provide dietary fiber and polyphenols that may support digestion and add color to your snack.
Can I make the yogurt dip dairy-free or lower in fat?
Yes. Use plant-based yogurt or low-fat yogurt and adjust with herbs or lemon to taste.
How should I cut the sweet potatoes for even cooking?
Cut them into uniform sticks about 1/4–1/2 inch (0.6–1.3 cm) thick.
How long do leftovers keep and how should I store them?
Refrigerate in a sealed container for 1–3 days; reheat in the air fryer or a toaster oven to recrisp.
Can I bake these instead of air frying?
Yes: bake at a similar temperature on a parchment-lined tray for about 20–25 minutes, flipping halfway.
What common mistakes should I avoid for the best texture?
Avoid overcrowding the basket, keep sticks uniform in size, and dry the surface well before cooking.
How can I adapt this recipe for different diets?
Use gluten-free seasonings, dairy-free yogurt, and adjust to vegan or vegetarian preferences.
What is a typical serving size with the yogurt dip?
About 1 cup of fries with a few tablespoons of yogurt dip; adjust to your needs.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.