Gluten-Free Low-Glycemic Meatless SBD Phase Two

Sweet Potato Appetizers with Feta (VIDEO)

Name: Sweet Potato Appetizers with Feta
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 24
Ingredients: 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

posted by Kalyn Denny on November 6, 2019

These Sweet Potato Appetizers 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!

PIN Sweet Potato Appetizers with Feta to try them later!

Sweet Potato Appetizer Bites with Feta and Green Onion close-up photo

For anyone who thinks it’s hard to find a holiday appetizer that’s relatively healthy, I promise that these Sweet Potato Appetizers 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 appetizers 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?

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

Are they yams or sweet potatoes?

Even though they are 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.

Sweet Potato Appetizer Bites with Feta and Green Onion process shots collage

How to Make Sweet Potato Appetizers with Feta:

(This is just a summary; scroll down for complete printable 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 Recipes with Sweet Potatoes:

Roasted Sweet Potatoes and Red Onions with Feta ~ Kalyn’s Kitchen
Unstuffed Sweet Potatoes with Spinach ~ Barefeet in the Kitchen
Sweet Potato Gratin ~ Kalyn’s Kitchen
Savory Horseradish Mashed Sweet Potatoes ~ CopyKat Recipes
Twice-Baked Sweet Potatoes with Feta ~ Kalyn’s Kitchen
Grilled Sweet Potatoes with Cilantro Vinaigrette ~ Cookin’ Canuck

Sweet Potato Appetizers with Feta

Yield 24 appetizer bites.

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

These Sweet Potato Appetizers with Feta are a healthier option for holiday parties!

Ingredients

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

Instructions

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.

Notes

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)

Nutrition Information:

Yield:

Serving Size:

1
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.

thumbnail photo for Sweet Potato Appetizer Bites with Feta and Green Onion

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Sweet Potato Appetizers 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.

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 can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This recipe was first posted in 2014. It was last updated with more information in 2021.

Pinterest image of Sweet Potato Appetizers with Feta