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Kalyn's Kitchen

Sweet Potato Appetizer Bites with Feta and Green Onion (VIDEO)

These Sweet Potato Appetizer Bites with Feta and Green Onion are a healthier nibble for holiday parties, and sweet potato fans will go crazy over these! Check out Appetizer Recipes to find more recipes like this one.

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Sweet Potato Appetizer Bites with Feta and Green Onion!

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For anyone who thinks it’s hard to find a holiday appetizer that’s relatively healthy, I promise that these Sweet Potato Appetizer Bites with Feta and Green Onions are going to be a hit with anyone who likes sweet potatoes. Yum!

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 would be so 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 overboard on carbs.

The hardest part of making these might be finding the long narrow shaped sweet potatoes, but you can make them into two-bite nibbles if needed! This recipe uses orange-flesh sweet potatoes which are often (mistakenly) called yams or sweet yams in U.S. grocery stores. And if you want a fun alternative to sugary sweet potatoes for Thanksgiving, I think this would be a great alternative.

And it’s time to start thinking about the Thanksgiving menu, so I’m reminding you about this popular recipe that’s been a hit every time I’ve made it. I’m updating the instructions just a bit to make it more clear how to make this popular Thanksgiving appetizer!

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

How to Make Sweet Potato Appetizer Bites with Feta and Green Onion:

(This is just a summary; scroll down for complete printable recipe.)

  1. Choose long, thin sweet potatoes and peel completely.
  2. Cut sweet potatoes into 1/2 inch rounds.
  3. Then use the small end of a Mellon Baller (affiliate link) or something similar to scoop out a well in each piece.
  4. Spray a baking sheet with olive oil (I used my Misto Olive Oil Sprayer (affiliate link) but you can also brush on the oil.)
  5. 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).
  6. Bake until sweet potatoes are cooked through and starting to get a little color on the edges.
  7. While the sweet potatoes bake, mash the feta with a fork and then mix in the Greek Yogurt, Greek Seasoning, and sliced green onion.
  8. Bake sweet potatoes about 25 minutes, or until they’re as soft as you like them.
  9. Then fill each sweet potato with a little scoop of the feta mixture and bake about 5 minutes more.
  10. Serve hot and wait for people to rave about them!

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

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 with Goat Cheese, Parmesan, and Thyme ~ Kalyn’s Kitchen
Savory Horseradish Mashed Sweet Potatoes ~ CopyKat Recipes
Twice-Baked Sweet Potatoes with Feta and Sumac ~ Kalyn’s Kitchen
Grilled Sweet Potatoes with Cilantro Vinaigrette ~ Cookin’ Canuck

Sweet Potato Appetizer Bites with Feta and Green Onion

These Sweet Potato Appetizer Bites with Feta and Green Onion are a healthier nibble for holiday parties!

Ingredients:

  • 3 long thin orange-flesh sweet potatoes, about 1.5 pounds (Orange-flesh sweet potatoes are sometimes called yams or sweet yams in U. S. stores.)
  • olive oil, enough to brush or spray sweet potatoes and baking sheet
  • 1-2 tsp. Italian Herb Blend (or use any all-purpose seasoning blend that you like)
  • 4 oz Feta cheese, crumbled
  • 3 T Greek yogurt
  • 1/2 tsp. Greek Seasoning
  • 1/4 cup thinly sliced green onion

Directions:

  1. Preheat oven to 450F/220C.
  2. 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.
  3. Using the small side of a Mellon 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.)
  4. Spray or brush a baking sheet with olive oil.
  5. Arrange sweet potatoes on the baking sheet with the scooped-out side up, spray with olive oil, and sprinkle with the Italian Herb Blend.
  6. Bake until sweet potatoes are cooked through and starting to get a little color on the edges, about 25 minutes.
  7. While sweet potatoes bake, put the crumbled Feta into a bowl and mash with a fork.  Add the Greek yogurt and Greek seasoning and mash together with the Feta, then stir in the sliced green onions.
  8. When the sweet potatoes are done, remove from the oven and place the baking sheet on a trivet or hotpad; then use a small spoon to fill the well in each sweet potato slice with the Feta mixture.
  9. Put back in the oven and bake until cheese is starting to melt and is heated through, about 5 minutes.  Serve hot
  10. These will keep in the refrigerator (if you’re lucky enough to have any left!) and they’re amazingly good reheated the next day.
  11. 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:

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)

All images and text ©

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

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
These Sweet Potato Appetizer Bites with Feta and Green Onion would make a great appetizer or snack for Phase 2 or 3 of the 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:
Use the Special Diets Index page to find more 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.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

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    20 Comments on “Sweet Potato Appetizer Bites with Feta and Green Onion (VIDEO)”

  1. Yum! These look fun! I can’t wait to make them!

  2. you have “Italian Herb Blend” mentioned, but now mention of when or where it is used

    • Oops, thanks for catching that! I did have this in the instructions under the photo collage “Place the sweet potatoes on the baking sheet, spray them with olive oil and sprinkle with a tiny bit of Italian Herb Seasoning.”

      But I missed it in the actual recipe directions. I HATE IT when I make mistakes like this, but just fixed it! Thanks again.

  3. I’m thinking of mashing the sweet potatoes after cooking them in an instant pot, then putting the cheese etc on top. Maybe add some pieces of bacon too!

  4. Pingback: How to host a holiday meal and not go crazy | According to Athena

  5. Pingback: Healthy Thanksgiving Recipes - Pauper Health

  6. Kalyn,

    I made these for Thanksgiving yesterday and they were fantastic! I prepared the potatoes the day before and then did the final step right before serving. When I tasted a little bit of the filling I decided they would be good with a tiny drizzle of really good balsamic vinegar and boy was I right! Unfortunately there were no leftovers. Can’t wait to make them again. This is such a great way for a low carber like myself to enjoy the taste of sweet potatoes without over indulging. Thanks so much for the recipe.

  7. I could make a meal out of these! In fact, I think I'll do just that!

  8. A perfect nibbler. I could make a meal out of these too. I'm thinking goat cheese would work instead of the feta as well.

  9. I'm Pinning these! Can't wait to try them! I like that you mixed a bit of yogurt with the feta so it's more like a spread instead of a sprinkle of feta.

  10. I would be happy to see these on a holiday table as well! In fact, I might have to be the one who brings them!

  11. These will be perfect for Hogmanay nibbles Kalyn. I love them!