Ketchup with Rosemary Sweet Potato Fries

OMG. O.M.G. Sonic has sweet potato TOTS. Yes, I know they are caked in weird stuff and fried in weirder stuff, but it doesn’t make me want them any less. I want to make sweet love to those sweet potato tots and consume a gallon of ketchup along with them. Sweet potato fries and tots are something that literally doesn’t fill me up. I could eat an entire basket full at any restaurant, and still want more. Bet me. I’ll show any bro up in a sweet potato tot eating contest.

Hence why I made this post.

OMG guess what? I have a new obsession. The Hunger Games. Yep, I hopped on that bandwagon. But I needed to see what all the excitement was about. And having 12+ hours on an airplane makes reading quite enjoyable. I never get to read. I’m blogging instead of reading. Typing instead of consuming my brain with a fictional wonderland. I love fictional wonderlands. Avatar. Twilight. Now the Hunger Games. I’m down like Charlie Brown. And I love thrilling love stories. I’m still in this child-like thought that there is a prince charming out there for me. So these books are effing great for intensifying those hopes and dreams. So childish. So naive.

So guess what I did?! I saw the movie right after I read the book. Yep. I made Dom go to a movie with me. He’s such a kind soul, and patient person. It was pretty good. Stayed pretty true to the book. Except Katniss braid wasn’t down her back. Yeah, that was what annoyed me the most. I’m so dumb. But I cannot wait to read the second book now. Like, OMG, I’m pumped enough I’m going to go buy the book this weekend. I should get a kindle. Not really, that’s a waste of money for my world. I read 1 book a year, if I’m lucky. So I guess the last time I was lucky was my junior year of college when I read all 4 Twilight books pretty much within a month.

Wanna know something extra cool about Dom? He gave me this ketchup bottle. No big deal. Just the most handy gift I’ve ever been given. When he gave it to me, I knew I would someday make paleo ketchup and store it in my fridge in this little handsome bottle. Genius man, he is. I told you that practical gifts are the best kinds. If you would rather have flowers over a kitchen utensil, you’re high.


Ketchup with Rosemary Sweet Potato Fries

  • Prep Time: 5 mins
  • Cook Time: 25 mins
  • Total Time: 30 minutes
  • Yield: 2-5 1x



For the fries

  • 2 sweet potatoes, sliced in matchsticks
  • 12 teaspoons dried rosemary
  • pinches of salt
  • Coconut Oil Spray

For the ketchup

  • 2 (6 oz) cans tomato paste
  • 1 cup vegetable broth
  • 1/4 cup apple cider vinegar
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon Raw Honey
  • 1/4 teaspoon allspice
  • salt, to taste


  1. Preheat oven to 425 degrees.
  2. Cut end off sweet potatoes, then cut in half lengthwise, then cut strips of the halves, then cut them into matchsticks. (see picture below)
  3. Place parchment paper down on a baking sheet and spread sweet potatoes out. Spray with coconut oil then sprinkle with rosemary and salt.
  4. Bake for 20-25 minutes.
  5. While your sweet potatoes are baking, pull out a medium sized saucepan and place over medium heat.
  6. Add your broth, tomato paste, and apple cider vinegar and mix to combine.
  7. Then add your spices and salt.
  8. Let simmer for around 5-7 minutes under low heat. We don’t need no tomato explosions.
  9. Let cool then place in a sweet, extra cool squeeze bottle. Duh.
  10. Now dip your fries in your ketchup you dummy.

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First you cut em
Then you slice em
Then you bake em
Then you organize em
Then you squeeze em
Then you gaze at em
Then you look at em from above. duh.

Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.


98 thoughts on “Ketchup with Rosemary Sweet Potato Fries”

  1. hey its me agin… i have a baking question… do i need to adjust your recipes for a differnece in altitude here in se PA?? every recipe i bake never rises like yours??? case in point sweet potate brownies, made them 8x yes thats right and each one baked differently and never truly puffed up! and yes we ate them anyway 🙂 adjustments?????

    1. For baking you will need to adjust. At high altitude we have less atmosphere making things rise more. We are also drier so you won’t need as much moisture in your batter/dough.

    2. There is a great book called Pie in the Sky that gives recipe modifications for different altitudes. It is not Paleo but it will help you figure out how to tweak recipes.

  2. Glad you enjoyed The Hunger Games. It was the best book to movie adaptation I’ve seen in awhile. But Twilight?! Seriously?!

  3. Hey Juli, LOVE LOVE LOVE your blog. I discovered it 2 weeks ago and I’ve already made your tex-mex sweet potato casserole 3 times.

    Question: How long do you think that ketchup would keep in the fridge?

  4. I adore sweet pot fries as well. They make me happier than running into an old classmate and seeing she gained weight. How long does the ketchup stay fresh for?

  5. i love how its KETCHUP with a side of fries lol. I’m actually so excited by this post because I have all the ketchup ingredients on hand and have been searching high and low for a simple, tasty paleo ketchup recipe. DONE, I’m gonna go make this in about 5 minutes and dump it on a baked sweet potato.

  6. This is awesome, never thought about making my own ketchup, but when I did the Whole30 I was SHOCKED that the first ingredient in Heinz ketchup is high fructose corn syrup! wtf?! Will definitely be making bulk supplies of this, thanks for sharing!

  7. Ok…it maaaay not be totally Paleo (unless u make a paleo mayo) but I had this in Calgary last summer and thought I died and went to heaven….sweet potato fries with DILL mayo. Yes, dill in mayo….it is so good. If you do cheese, which I don’t anymore, melt some Gorgonzola cheese over the top of the fries…you WILL die…they are that good. I like making my own ketchup, it’s easy and tastes way better, plus IS better for us. Yum! Thanks again!

  8. Love the cutting board Juli! Totally rocks! I want one like that. 🙂
    Can’t wait to try your ketcup recipe!
    By the way, I talked my husband into going to see Hunger Games with me this weekend. Totally excited!
    Happy Wednesday!

  9. Know what’s weird? We can’t white sweet potatoes in Toronto–never seen them anywhere in Canada, for that matter. Every time I bake sweet potato or squash fries, they scorch to the pan and stay crispy for only about 20 seconds. Is parchment paper the answer, really, thats it? Love your recipes. I’m gonna try this–especially the ketchup. How long, do you think, it should be ok in the fridge (I know, I know–when fungi grow, its time to go…)

    1. That’s totally a bummer. The yellow sweet potatoes are great because they aren’t as sweet but as a bit starchier. I’m guessing the ketchup would probably last a while in an air tight container. I’m totally guessing around 2 weeks to keep it fresh.

  10. There’s a delish bbq place in Louisville called LuLu’s with sweet potato tots. It’s like heaven.

    Love your blog!!!

  11. OKC is the corporate headquarters of Sonic. There is seriously a Sonic on every corner of this city. No lie. I haven’t eaten at one in years but those damn tots have me tempted. Instead, I will make rosemary fries tonight. Once again, you have come through. I am a sucker for regular old ketchup (non-HFCS but still sugary). Gonna be tough to swap that out…

  12. in the last week you have given us chicken nuggets, fries and ketchup. I love you. No, really, it’s true. Those three things plus the caramel bars and we may have my new favorite not-so-cheater meal 😉

  13. I think I might be able to out eat you in the sweet potatoe fry contest. This has got to be one of my all time fav posts. I LOVE sweet potatoe fries, Love ketchup, Love rosemary and I too Love Twilight and Hunger Games. I’ve read all the books, have the Twilight movies. I still have to go see the Hunger Games movie. I think we might be twins. lol

  14. I am going to be in Denver next week and was hoping to get your advice on good places to eat that are Paleo-friendly? We will be on the East and Southeast sides. Thanks!!

    1. Oh gosh…I never eat out nowadays. Not sure of your price range but if you want to go fancier and more expensive, Fugo De Chao is perfect for paleo eater (brazilian steakhouse). Biker Jim’s has awesome hot dogs. Park and Co. has great burgers and sweet potato fries. And D’Corazon has awesome carnitas!

          1. In all seriousness I made these today; they were delicious. Due to their tastiness, I ended up eating all of them… I am not ashamed.

  15. I am sorry paleOMG, am afraid I have to dump you while I am low-carbing it for a few weeks. I know this is so sudden, and I really truly will miss you but this relationship isn’t working anymore since you keep tempting me with all the wonderful things you know I love …It’s not you, its me.

  16. This sounds damn divine. And thank the flying spaghetti monster, I’ve finally found people who like sweet potato and yam fries WITH KETCHUP. I always get the weird looks from family members and restaurant goers, i just shoot back with the look of “you’re the crackpot eating sweet potato fries with cinnamon and sugar!” Those ingredients are best reserved for desserts. I’m def trying the ketchup recipe when I’m off tomorrow, perhaps jazzed up with some hot paprika and cayenne pepper!

  17. kristen @ livinlifeinlouie

    these look AMAZING!!! I absolutely love sweet potato fries, but have never thought of making my own ketchup. does it taste pretty similar?

  18. ok, so i made these pretty yummy things and the cilantro nuggets last night for 7, yes thats right, seven , hungry adults… in the end it was a success! in the middle it was a three ring circus. just picture a smoke filled kitchen, two young girls manning the skillets with nuggets burning away, three trays of SPF limp in the oven and my daughters boyfriend annouces he’s a vegatarian… i had told everyone we were having adult McDonalds meals… there were no leftovers… and i made the SP Brownies for dessert! I am the MAN! Plus i have bruises all over my body from my crossfit workout on Saturday. we should be a sit-com.

  19. Wahoo! Made these last night and they were delicious. My only concern was that my fries were not as crispy as I would like, but I was too hungry to put them in longer. Maybe next time I will move them up a rack in the oven and turn up the heat the last five minutes. Thanks for another great recipe!

  20. I just made these for lunch today….holy crapola! Amazing! I have to say I’m fairly new to paleo and I finished a whole30 2 weeks ago. I’ve loved every recipe of yours that I have tried. Thank you so much, for the food and hilarious entertainment!

  21. For the ketchup, 2 (6 oz) cans tomato paste. Did you mean 2 cans of 6 oz or 6 oz totally?

  22. How do you get the fries to look so crunchy? Whenever I make sweet potato fries they are always soft and somewhat soggy no matter how long I cook them for =(

    1. @Jessica I second this motion. I can never get mine to actually hold the shape of a fry, they’re always soggy and sad but burnt on the ends 🙁

  23. new to this site, but can’t wait to try out some of these recipes! The one restaurant in town here actually does have a tot eating contest, it made me lol when you mentioned one.

  24. I dont use honey or agave and in all the recipes I get from you I substitute xylotol sugar in place of it, I was wondering if I use that sugar instead would it effect the consistancy/flavor?

  25. I’m a newbie to the Paleo life! I’m actually on day 6 of Whole30 🙂 I LOVE your blog, this is BOYOND perfect for me, and I can’t wait to try out more recipes once I am through this month!!! Sooo, I am just curious, with condiments and homemade flours etc, what kind of shelf life do they have? I am all for making it all, just want to know how much I can make at a time!!! Thanks!

  26. I’m actually reading (and obsessing) over Hunger Games right now and put the book down because I wanted to make sweet potato fries. I just happened to stumble upon your recipe and wow, what a coincidence! Haha thank you!

  27. These are fantastic, however… I was very confused as to the use of the Coconut Oil Spray that you list and link to in the ingredients because it contains GMO soy in it! Yuck! Why not just toss them in regular coconut oil or olive oil? Not trying to nit-pick or anything, I just wanted to point it out in case anyone has a sensitivity or allergy to soy and wouldn’t know that it was in there!

  28. I thought that when you heard potatoes being referred to as “sweet potatoes” in paloe context, that really meant yams. I didn’t think they white ones were pale on account of them being so starchy.

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