Sweet Potato Chips with Homemade Onion Dip

February is the month of awards shows and big games, which means appetizers galore. Sadly, instead of going out for Super Bowl Sunday, I used the free time to work on my thesis. The only thing I really missed about going to a Super Bowl party was the snacks. Chips and dips are my weakness, but I rarely indulge because of the high salt and fat content. To satisfy my craving, I created my own lighter version of chips and dip with these baked sweet potato chips and homemade onion dip. The sweet potatoes are sliced very thin, lightly covered with oil, and baked until crispy. The dip is made with caramelized onions and Greek yogurt, and it tastes ten times better than the jarred dip. This appetizer takes a little more work than buying it from the store, but it tastes fresher and is better for you!

sweet potato chips and onion dip v 2

Makes 2-4 snack servings

2 sweet potatoes
½ large white onion
2 tablespoons vegetable oil
1 tablespoon olive oil
½ cup plain Greek Yogurt (I use 0%)
½ teaspoon salt
½ teaspoon pepper
½ teaspoon garlic powder

1) Preheat oven to 375 degrees.
2) Slice the onion, as pictured below.


3) Heat a skillet to medium high heat and add 1 tablespoon of olive oil.
4) Add the onion to the skillet and let cook for 3-5 minutes.
5) Once the onion is translucent, turn the heat down to low and continue cooking the onion for 30-40 minutes on low heat. Stir occasionally. When done, the onion will be caramelized and look like this:

carmelized onions

6) While waiting for the onion to caramelize, slice sweet potatoes into very thin coins—about ¼ in thick. If you have a mandolin, use it to cut the sweet potatoes. The thinner they are, the crispier they will get.

sweet potato coins.
7) Coat the sweet potato coins with 1 tablespoon of vegetable oil.
8) Lay flat on a baking sheet. Make sure the sweet potatoes are not overlapping.
9) Bake in the oven for 8-10 minutes and then flip with a spatula. Bake sweet potatoes for another 8-10 minutes. The thinner the sweet potatoes are cut, the quicker they will bake. If the sweet potatoes are still soft, cook for an additional 2-5 minutes or until crispy.

cooked sweet potato chips
10) In the meantime, cut the caramelized onion into small pieces. Mix the onion, Greek yogurt, salt, and pepper in a bowl.
11) Season the sweet potato chips with salt and serve with homemade onion dip.

sweet potato chips and onion dip

Nutrition notes:

  • Sweet potatoes are healthy carbohydrate. Many athletes consume them before or after workouts as an alternative to starches. Try substituting a sweet potato for pasta or rice into your next meal!
  • Sweet potatoes have a long shelf life and are grown in the winter. They will be inexpensive this time of year, so stock up.
  • Have bad eyes? Sweet potatoes are high in beta-carotene and Vitamin A. Each large sweet potato has over 600% the daily value of Vitamin A, which is great for eyesight!


  1. genevieve y

    Oooo these look so good! I haven’t tried making my own chips yet but I really want to. I’m not a football or superbowl fan, but I do happen to be a huge fan of snacks 😉

  2. Sarah Grace

    Mmm, love when I get em super crispy 🙂 Pinned!

  3. bristol plasterers

    this sounds good. Something new to try as well. thanks for sharing this recipe.




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I’m Natalie Rizzo, an NYC-based Registered Dietitian.

My mission is to help everyday athletes fuel their fitness with plants.

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