These Roasted Sweet Potato Wedges with Green Yogurt Sauce are a healthier take on traditional fried wedges. Seasoned with Italian herbs and oven-roasted to golden perfection, they’re served with a vibrant, herby yogurt dip made from dairy-free coconut yogurt or Greek yogurt. Whether you’re hosting a movie night, prepping a holiday appetizer, or craving a wholesome snack, these wedges hit the spot with flavor, crunch, and creamy freshness.

Full Recipe:

Ingredients

For the Sweet Potato Wedges:

2 large sweet potatoes, cut lengthwise into ½-inch wedges
1 tbsp cornstarch or arrowroot powder
2 tbsp extra virgin olive oil
1 tbsp Italian seasoning
1 tsp sea salt
Fresh ground black pepper, to taste

For the Green Yogurt Sauce:

1 cup unsweetened cultured coconut yogurt (or Greek yogurt)
2 tbsp tahini paste
1 garlic clove, roughly chopped
½ cup fresh basil leaves
2 tbsp parsley leaves
1 tbsp cilantro leaves
1 tbsp fresh lemon juice
½ tsp sea salt
Fresh pepper, to taste

Directions

Preheat Oven: Set oven to 425°F (220°C) and line a baking sheet with parchment paper.
Coat Wedges: Place sweet potato wedges and cornstarch in a large zip-top bag and toss until coated.
Season Wedges: Transfer to a bowl and mix with olive oil, Italian seasoning, salt, and pepper. Spread evenly on the baking sheet.
Roast: Bake for 30–35 minutes, flipping halfway through, until edges are browned and crispy.
Make Sauce: While baking, blend all sauce ingredients in a food processor or blender until smooth and green.
Serve: Serve wedges warm with green yogurt sauce on the side.

Nutrients (Per serving – serves 4)

Calories: ~210 kcal
Carbohydrates: ~27g
- Sugars: ~7g
- Fiber: ~4g
Fat: ~10g
- Saturated Fat: ~1.5g
Protein: ~3g
Cholesterol: 0mg (if dairy-free yogurt is used)
Sodium: ~320mg
Vitamin A: ~120% DV
Vitamin C: ~12% DV
Calcium: ~6% DV
Iron: ~8% DV

Why Roasted Sweet Potatoes Are the Ultimate Healthy Comfort Food

Sweet potatoes are often celebrated in health-conscious kitchens for good reason. They are rich in beta-carotene (a precursor to vitamin A), fiber, potassium, and vitamin C. Unlike white potatoes, which have a higher glycemic index, sweet potatoes provide a more sustained source of energy. Roasting them, rather than frying, retains their nutrients while developing a slightly crisp exterior and soft, fluffy interior. The addition of Italian seasoning elevates their natural sweetness with savory herbal depth, and the hint of black pepper brings just enough heat to make every bite exciting.

The Role of Cornstarch in Perfectly Crispy Wedges

The secret to achieving crisp edges without a deep fryer lies in the use of cornstarch—or arrowroot powder for a grain-free option. This simple addition absorbs surface moisture and allows the wedges to develop a golden, crackly crust during roasting. When tossed evenly with olive oil and seasonings, the starch forms a light coating that helps the herbs adhere while enhancing texture. The result is a healthier wedge with the satisfying crunch you’d expect from something much more indulgent.

Italian Seasoning: The Unsung Hero

Using a dried Italian seasoning blend in this recipe is a brilliant way to introduce complexity without extra effort. With a mix of oregano, basil, rosemary, and thyme, Italian seasoning brings out the earthy qualities of the sweet potatoes and complements the vibrant yogurt sauce perfectly. It adds savory notes that mimic classic comfort foods, like garlic bread or roasted vegetables, without needing to chop individual herbs. It’s a pantry shortcut that tastes anything but basic.

Green Yogurt Sauce: Creamy, Herby, and Unexpectedly Light

The green yogurt sauce is where this dish truly shines. A blend of yogurt (dairy or dairy-free), tahini, garlic, basil, parsley, and cilantro results in a creamy, herbaceous dip that’s refreshing and rich at the same time. The tahini adds nutty undertones and depth, while the lemon juice brings brightness and zing. Using coconut yogurt makes this sauce accessible for those following dairy-free, paleo, or plant-based diets, while Greek yogurt offers a protein-rich option with extra creaminess. It’s versatile enough to be used beyond this recipe too—try it with roasted veggies, falafel, grain bowls, or grilled meats.

The Nutritional Benefits at a Glance

Each serving of these roasted sweet potato wedges with sauce comes in at just over 200 calories, making it a light yet satisfying snack or side. You’ll enjoy around 27 grams of carbohydrates, most of which come from fiber-rich sweet potatoes. With only 10 grams of fat and virtually no saturated fat (especially if using a dairy-free yogurt), this recipe is heart-healthy and nutrient-dense. You’ll also get a dose of vitamin A—over 100% of your daily needs—along with vitamin C, potassium, and iron. Whether you’re watching your cholesterol, avoiding dairy, or just want to feel great about what you’re eating, this dish fits the bill.

Perfect for Entertaining or Everyday Eating

This recipe is as appropriate for an elegant dinner party as it is for a casual family movie night. The colorful presentation of orange-hued wedges next to a vivid green sauce feels festive without any fancy plating. The wedges can be roasted in advance and reheated, and the sauce holds up well in the fridge for a couple of days—making it ideal for prepping ahead. If you’re hosting guests with dietary restrictions, it’s also highly adaptable: gluten-free, vegan, nut-free (if tahini is tolerated), and customizable to various flavor preferences.

Serving Ideas to Make It a Meal

While these wedges are wonderful on their own, they can easily be part of a more substantial meal. Pair them with grilled chicken, pan-seared tofu, or a quinoa salad for a balanced plate. They’re also excellent as a sandwich or wrap filler, layered with arugula, feta, and grilled vegetables. For a brunch-worthy variation, serve them with poached eggs or shakshuka. And if you’re keeping it simple, enjoy them with a glass of crisp white wine or sparkling water infused with citrus and herbs.

Smart Cooking Tips for Consistent Results

To ensure even cooking, cut your sweet potato wedges as uniformly as possible—around ½-inch thickness is ideal. Give them space on the baking sheet to allow proper air circulation; overcrowding will cause steaming rather than crisping. Flip them halfway through roasting to ensure both sides brown evenly. For the sauce, using a high-speed blender or food processor will give you the smoothest texture. If it’s too thick, a splash of water or extra lemon juice can help loosen it up without diluting flavor.

Customizations and Variations

One of the great things about this recipe is how easy it is to adapt. Not a fan of cilantro? Swap it out for dill or extra parsley. Want a spicier kick? Add a pinch of cayenne or red pepper flakes to the seasoning mix. You can also experiment with other root vegetables—carrot wedges or parsnips work well with the same technique. If you’re avoiding sesame, substitute tahini with sunflower seed butter or avocado for creaminess. The possibilities are endless, which means this recipe can evolve with your tastes and seasonal produce.

Conclusion

Roasted Sweet Potato Wedges with Green Yogurt Sauce is a recipe that embodies everything we love about mindful eating: vibrant colors, rich flavors, satisfying textures, and nourishing ingredients—all prepared with simplicity and love. It’s a dish that satisfies both your cravings and your conscience, offering indulgence without guilt and nutrition without compromise. Whether you’re planning a festive appetizer platter or just want to elevate your everyday snacks, this recipe is sure to impress. Its versatility, ease of preparation, and bold flavor profile make it a must-have in your kitchen rotation. Once you try it, you’ll understand why these humble wedges and their luscious dipping sauce are anything but ordinary.