Baked Yam Wedges

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For this recipe I prefer the taste and texture of a yam over a sweet potato. Yams are drier and far less sweet than sweet potatoes.  Yam fries taste similar to regular French fries but are much healthier!

  • Yams have a lower glycemic index compared to a potato
  • They are high in Vitamin B6, Vitamin C and Potassium
  • Yams are full of fiber to help with digestion


I made these on a Thursday night while watching The Real Housewives of Beverly Hills on DVR. Go ahead- be jealous of my typical weekday night.  Lucy (my miniature Australian Shepard) was snoozing on the couch the entire time, burnt out from our visit to the dog beach.

To be completely honest, these were originally supposed to be sweet potatoes fries. And yes, this recipe still works great with sweet potatoes, but I was actually very very happy with the yams!


Yield: 4

Baked Yam Wedges {Better than Sweet Potato Fries} with sesame-soy dipping sauce

servings // Prep time: 15 minutes // Cook time: 25 minutes


  • 2 large yams, peel and cut into wedges
  • 1 Tbsp olive oil
  • sea salt
  • 1 Tbsp tamari soy sauce
  • 1 Tbsp rice vinegar
  • 1/4 tsp sesame oil
  • 1 tsp toasted sesame seeds



  1. Preheat oven to 475 degrees. Toss yams with olive oil and 1/4th tsp salt on a rimmed baking sheet. Spread in an even layer and roast, turning halfway, until tender and slightly browned, about 20 minutes.


2. Meanwhile, prepare the dipping sauce. Stir together tamari, sesame oil and vinegar in small bowl.

3. Transfer potatoes to a plate and sprinkle with sesame seeds. Serve with dipping sauce.




Did I convert you?? Let me k10177381_10102577145920743_549724590_nnow10253873_10102613983348243_5227540214325402751_n!

Author: April Murray

Hi, I’m April! Welcome to The Thin Kitchen, a blog that delivers engaging, colorful content aimed at both weight loss and providing healthy recipes and dietitian tips! I’m a Registered Dietitian, food lover and health enthusiast. I grew up in Orange County and currently live in Newport Beach with my miniature Australian Shepard named Lucy. The information and tips that I’ll provide you are a direct reflection of what’s in my kitchen, and of how I live my own life. I hope that my recipes and posts inspire you to continue on a path toward your healthiest, fittest, happiest you. xoxo April (and Lucy)

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