Kalyn's Kitchen

Roasted Sweet Potatoes and Red Onions with Feta

If you like sweet potatoes and Feta, this Roasted Sweet Potatoes and Red Onions with Feta is a side dish combination you must try! 

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Roasted Sweet Potatoes and Red Onions with Feta finished dish on serving plate

I realize these Roasted Sweet Potatoes with Red Onion and Feta may be a tough sell with some people who love sugary sweet potato casserole, but I loved them and so did my nephew/cooking assistant Jake who never used to like sweet potatoes at all. I’ve been trying out savory sweet potato recipes for a few years now, and somewhere along the way Jake realized he *does* like sweet potatoes when they aren’t topped with brown sugar/and or mini-marshmallows.

I also think that roasting the sweet potatoes is a wonderful trick to bring out their natural sweetness, and combining them with something salty like Feta cheese gives that wonderful salty-sweet combination that is so appealing. And although sweet potatoes will never be a low-carb food, adding a generous amount of creamy low-carb Feta will bring down the carbs just a bit and if you use portion control this is probably not as high in carbs as you might be thinking!

I’m adding this to the Thanksgiving Recipes on the blog, but I’d be happy with this for a side dish whenever it’s sweet potato season. And you can check out Favorite Healthy Sweet Potato Recipes if you’re a fan of savory recipes using sweet potatoes!

Roasted Sweet Potatoes and Red Onions with Feta found on KalynsKitchen.com

How to Make Roasted Sweet Potatoes and Red Onions with Feta:

(Scroll down for complete recipe with nutritional information.)

  1. Cut up two large sweet potatoes into pieces that are about 1 inch square.
  2. Cut the red onions into pieces that are the same size (or next time I might make them slightly bigger than the sweet potatoes.)
  3. Toss sweet potatoes and onions with 2 tablespoons of olive oil and 1 tablespoon of my seasoning for Spicy Sweet Potato Fries.
  4. Spread the sweet potatoes and onions out on a baking sheet that you’ve sprayed with non-stick spray or misted with olive oil.  (Blogger FAIL, I cooked these about 10 minutes before I realized I hadn’t taken a photo.)  If they seem crowded at all, use two baking sheets.
  5. Flip them over a few times while they’re cooking; this is how mine looked after about 25 minutes roasting time; this was the second time I turned them.
  6. I roasted mine about 40 minutes total, but depending on your oven and how big the pieces are, you might need a few minutes more or less.
  7. Season with salt and fresh ground black pepper, sprinkle with Feta, and serve hot.

More Tasty Ideas for Roasted Sweet Potatoes:

Spicy Sweet Potato Fries ~ Kalyn’s Kitchen
Roasted Parmesan Sweet Potatoes ~ Teenie Cakes
Roasted Sweet Potatoes and Mushrooms ~ Kalyn’s Kitchen
Roasted Sweet Potatoes with Chinese 5-Spice Powder ~ Cookin’ Canuck
Grilled Sweet Potato Salad ~ Kalyn’s Kitchen

Roasted Sweet Potatoes and Red Onions with Feta finished dish on serving plate

Roasted Sweet Potatoes and Red Onions with Feta

Yield 6 servings
Prep Time 20 minutes
Cook Time 50 minutes
Total Time 1 hour 10 minutes

Roasted Sweet Potatoes and Red Onions with Feta would be a great addition  for Thanksgiving, but this is a great side dish all winter long for sweet potato fans.

Ingredients

  • 2 large orange-fleshed sweet potatoes, cut in 1 inch cubes, see notes
  • 2 small red onions, cut into pieces just larger than 1 inch
  • 2 T olive oil (or slightly more, enough to coat all the veggies with oil)
  • 1 T seasoning for Spicy Sweet Potato Fries (see link for recipe below)
  • 1/2 cup Feta cheese

Instructions

  1. Preheat oven to 450F/230C.
  2. Peel sweet potatoes and cut into cubes about 1 inch square.
  3. Peel red onions and cut into pieces slightly over 1 inch square.
  4. Put sweet potatoes and onions into a bowl and toss with 2 tablespoons olive oil (or slightly more if you need it to get all the veggies coated with olive oil.)
  5. Sprinkle 1 tablespoon seasoning for Spicy Sweet Potato Fries over the veggie mixture and toss until all the vegetables are coated with the seasoning mix.
  6. Spray a large baking sheet with non-stick spray or mist with olive oil.
  7. Spread the vegetables out on the baking sheet (use two baking sheets if they’re even slightly crowded.)
  8. Roast about 15 minutes, then flip them over with a turner, roast 15 minutes more, then flip them over again.
  9. Roast 10-20 minutes more, or until the sweet potatoes and onions are both nicely browned and sweet potatoes are soft.  (They don’t get very crisp, but there should be some browning on the edges.)
  10. Total roasting time will be 40-50 minutes, depending on the size of the sweet potatoes, your pan, and the oven.
  11. Season with salt and fresh-ground black pepper as desired, sprinkle with crumbled Feta, and serve hot!

Notes

Orange sweet potatoes are sometimes called yams or sweet yams in U.S. grocery stores.

Recipe created by Kalyn.

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 155Total Fat: 9gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 11mgSodium: 900mgCarbohydrates: 17gFiber: 3gSugar: 8gProtein: 3g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Sweet potatoes are a great choice for Phase 2 or 3 of the original South Beach Diet, but if you’re actively trying to lose weight on Phase 2, I would eat Roasted Sweet Potatoes and Red Onions with Feta as a side dish with lower carb choices for the rest of the meal. Sweet potatoes are high in carbs for a low-carb diet plan, but if you check the nutritional information you might decide to splurge on a small portion.

Find More Recipes Like This One:
Use Sweet Potatoes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Pinterest image of Roasted Sweet Potatoes and Red Onions with Feta

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    18 Comments on “Roasted Sweet Potatoes and Red Onions with Feta”

  1. Pingback: 25 Root Vegetable Recipes! Awesome For Fall!

  2. Joanne, we loved it here, so glad you enjoyed it too.

  3. really delicious! Thanks for a new recipe to add to my collection.

  4. Hope you enjoy!

  5. Looks great; can't wait to try it… Peeling the sweet potatoes as soon as I'm off the computer!

  6. Thanks Becky, my favorite flavors too!

  7. I'm so into sweet potatoes and love what you've added to them NOw I'm craving these flavors!

  8. Thanks Lydia. I thought the three flavors here made a wonderful combination; loved it!

  9. What a great idea to combine the potatoes with salty feta. I'm not a fan of super-sweet sweet potato dishes, either, so this one's going on my list to try.

  10. Hari, glad you like it.

    Joanne, not a fan of marshmallows in any form, but I especially dislike them on sweet potatoes!

  11. I'd definitely choose this over the weirdo marshmallow topping. Feta and sweet potatoes are perfect for each other!

  12. Sounds very interesting.. thanks for the recipe 🙂

  13. Jean, I agree that pecans and sweet potatoes are a great combination!

    Lynne, the sweet potatoes with brown sugar and marshmallows are just one way to cook them here, but many people like them that way.

  14. Different cooking cultures, I think.
    Here in New Zealand sweet potato (kumara) is used in the same way as normal potatoes i.e. boiled, steamed, mashed, roasted. And the same applies to pumpkin too. They are always treated as savoury dishes 🙂

  15. Love these – also delicious with toasted pecans.

  16. Pam, it was really good!

  17. Thanks Nick; definitely a big hit here!

  18. Looks awesome, can't wait to try!