Sweet Potato Bites with Feta (VIDEO)
These Sweet Potato Bites with Feta are a healthier nibble for fall, and sweet potato fans will go crazy over these! Of course sweet potatoes do have some carbs, but even low-carb eaters could enjoy a couple of these for a treat!
For anyone who thinks it’s hard to find a holiday appetizer that’s relatively healthy, I promise that these Sweet Potato Bites with Feta are going to be a hit with anyone who likes sweet potatoes. I love this combination of flavors, and if I went to a holiday gathering and found a table loaded with sweets and chips staring me in the face, I’d be excited to find a healthier option like this to eat instead.
True, sweet potatoes do have some carbs, but you could eat several of these slices from a thin sweet potato without going to much overboard on carbs.
The hardest part of making these tasty appetizer bites with sweet potato might be finding the long narrow shaped sweet potatoes, but you can make them into two-bite nibbles if needed! And if you want a fun alternative to sugary sweet potatoes for Thanksgiving, I think this would be a great alternative.
What ingredients do you need for this recipe?
(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
- long thin orange-flesh sweet potatoes
- Olive Oil (affiliate link)
- Italian Herb Seasoning (affiliate link), or use any all-purpose seasoning blend that you like
- Feta cheese
- Greek yogurt or sour cream
- Greek Seasoning (affiliate link)
- green onion
What other cheese could you use for the Sweet Potato Bites?
We loved these sweet potato bites with Feta Cheese, but I think other creamy white cheese could work, especially goat cheese or Mexican Cotija cheese.
Are they yams or sweet potatoes?
Even though they’re often mistakenly called yams in U.S. grocery stores, the vegetables used to make this dish are orange-fleshed sweet potatoes! But your store may call them yams or sweet yams.
Want more ideas using sweet potatoes?
If you’re a fan of savory sweet potato recipes like I am, check out Favorite Healthy Sweet Potato Recipes.
How to Make Sweet Potato Bites with Feta:
(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
- Choose long, thin sweet potatoes and peel completely.
- Cut sweet potatoes into 1/2 inch rounds.
- Then use the small end of a Melon Baller (affiliate link) or something similar to scoop out a well in each piece.
- Spray a baking sheet with olive oil. I used my Misto Olive Oil Sprayer (affiliate link) but you can also brush on the oil.
- Place the sweet potatoes on the baking sheet, spray them with olive oil and sprinkle with a tiny bit of Italian Herb Seasoning (affiliate link).
- Bake until sweet potatoes are cooked through and starting to get a little color on the edges.
- While the sweet potatoes bake, mash the feta with a fork and then mix in the Greek Yogurt or sour cream, Greek Seasoning, and sliced green onion.
- Bake sweet potatoes about 25 minutes, or until they’re as soft as you like them.
- Then fill each sweet potato with a little scoop of the feta mixture and bake about 5 minutes more.
- Serve hot and wait for people to rave about them!
More Savory Sweet Potatoes Recipes:
- 3 long thin orange-flesh sweet potatoes, about 1.5 pounds (see notes)
- 2 T olive oil, to brush or spray sweet potatoes and baking sheet
- 2 tsp. Italian Herb Blend (or use any all-purpose seasoning blend that you like)
- 4 oz Feta cheese, crumbled
- 3 T Greek yogurt or sour cream
- 1/2 tsp. Greek Seasoning
- 1/4 cup thinly sliced green onion
- Preheat oven to 450F/220C.
- Choose long thin sweet potatoes if possible. Peel sweet potatoes and cut off the ends; then cut each sweet potato into 1/2 inch thick slices.
- Using the small side of a Melon Baller (affiliate link) scoop out a well in the center of each sweet potato slice. (Next time I might microwave them for a minute or two to make this easier.)
- Spray or brush a baking sheet with olive oil.
- Arrange sweet potatoes on the baking sheet with the scooped-out side up, spray with olive oil, and sprinkle with the Italian Herb Blend.
- Bake until sweet potatoes are cooked through and starting to get a little color on the edges, about 25 minutes.
- While sweet potatoes bake, put the crumbled Feta into a bowl and mash with a fork. Add the Greek yogurt or sour cream and Greek seasoning and mash together with the Feta, then stir in the sliced green onions.
- When the sweet potatoes are done, remove from the oven and place the baking sheet on a trivet or pot holder; then use a small spoon to fill the well in each sweet potato slice with the Feta mixture.
- Put back in the oven and bake until cheese is starting to melt and is heated through, about 5 minutes. Serve hot
- These will keep in the refrigerator (if you're lucky enough to have any left!) and they're amazingly good reheated the next day.
- I haven't tried it yet, but to make ahead for a party I think you could cook sweet potatoes and fill them with the Feta mixture; then refrigerate the filled sweet potatoes and heat them right before you serve them. If you try that, I would let the filled sweet potatoes come to room temperature while the oven heats.
Orange-flesh sweet potatoes are sometimes called yams or sweet yams in U. S. stores.
I love Greek Seasoning (affiliate link) for this recipe, but you can use any seasoning blend that goes with these flavors.
Recipe adapted from an idea in The South Beach Diet Parties and Holidays Cookbook (affiliate link)
Amount Per Serving: Calories: 41Total Fat: 2gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 4mgSodium: 80mgCarbohydrates: 5gFiber: 1gSugar: 2gProtein: 1g
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.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Sweet Potato Bites would be a great appetizer or snack for Phase 2 or 3 of the original South Beach Diet or any type of low-glycemic eating plan. Sweet potatoes are a bit lower in carbs than regular white potatoes, but you’d want to use portion control if you’re following a low-carb eating plan; check the nutritional info to see what you think.
Find More Recipes Like This One:
Check out Appetizer Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.
Historical Notes for this Recipe:
This recipe for Sweet Potato Bites with Feta was first posted in 2014. It was last updated with more information in 2023.