Sunday, November 17, 2013

Recipe for Roasted Sweet Potatoes and Red Onions with Feta

Roasted Sweet Potatoes and Red Onions with Feta
You could have these Roasted Sweet Potatoes and Red Onions with Feta for Thanksgiving, but I'd happily eat this for a Meatless Monday main dish.

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.  I'm adding this to the Thanksgiving Recipes on the blog, but quite seriously, I'd also be very happy with a big dish of this for a Meatless Monday dinner as well.

(If you're a Meatless Monday fan, find more meatless recipes by clicking the label Meatless Monday anywhere you see it on the blog, or check out my Meatless Monday Pinterest Board, where there are meatless recipes by food bloggers from all over the web. I also write a weekly Meatless Monday post for, where I spotlight meatless dishes from Kalyn's Kitchen and other blogs.)

Cut up two large sweet potatoes into pieces that are about 1 inch square.  Cut the red onions into pieces that are the same size (or next time I might make them slightly bigger than the sweet potaotes.)

Toss sweet potatoes and onions with 2 tablespoons of olive oil and 1 tablespoon of my seasoning for Spicy Sweet Potato Fries.

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.

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.

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.  Season with salt and fresh ground black pepper, sprinkle with Feta, and serve hot.

Roasted Sweet Potatoes and Red Onions with Feta
(Makes 4-6 servings, depending on what you serve it with; recipe created by Kalyn.)

2 large orange-fleshed sweet potatoes (sometimes called yams in U.S. grocery stores), cut in 1 inch cubes
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
1/3 cup Feta cheese

Preheat oven to 450F/230C. 

Peel sweet potatoes and cut into cubes about 1 inch square.  Peel red onions and cut into pieces slightly over 1 inch square.  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.)  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.

Spray a large baking sheet with non-stick spray or mist with olive oil.  Spread the vegetables out on the baking sheet (use two baking sheets if they're even slightly crowded.)  Roast about 15 minutes, then flip them over with a turner.  

Roast 15 minutes more, then flip them over again.  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.)  Total roasting time will be 40-50 minutes, depending on the size of the sweet potatoes, your pan, and the oven.

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South Beach Suggestions:
Sweet potatoes are a great low-glycemic choice for Phase 2 or 3 of the South Beach Diet, but if you're actively trying to lose weight on Phase 2, I would eat this as a side dish with lower carb choices for the rest of the meal.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Tasty Meatless Ideas for Roasted Sweet Potatoes:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Spicy Sweet Potato Fries ~ Kalyn's Kitchen
Roasted Parmesan Sweet Potatoes ~ Teenie Cakes
Roasted Sweet Potatoes and Mushrooms with Thyme and Parsley ~ Kalyn's Kitchen
Roasted Sweet Potatoes with Chinese 5-Spice Powder ~ Cookin' Canuck
Vegan Farro and Roasted Sweet Potato Salad with Pine Nuts and Tahini-Sumac Vinaigrette ~ Kalyn's Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

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Posts may include links to my affiliate account at, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

More to Chew On:


  1. Thanks Nick; definitely a big hit here!

  2. Love these - also delicious with toasted pecans.

  3. 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 :-)

  4. 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.

  5. Sounds very interesting.. thanks for the recipe :)

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

  7. Hari, glad you like it.

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

  8. 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.

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

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

  11. Thanks Becky, my favorite flavors too!

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

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

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


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