Sweet Potato Bites with Feta

Sweet Potato Bites with Feta are a healthy appetizer or side dish and sweet potato fans will go crazy over these! And if you use portion control, these little bites of sweet potato stuffed with Feta aren’t that much of a splurge on carbs.

PIN Sweet Potato Bites with Feta to try them later!

Sweet Potato Bites with Feta are going to be a hit with everyone who likes sweet potatoes, and these are great for a healthier sweet potato recipe. 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 lower-carb option like this.

True, sweet potatoes do have some carbs, but adding Feta reduces the net carbs. You could eat several of these bites of Feta-stuffed sweet potato without going too overboard on carbs.

The hardest part of making these tasty appetizer bites 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 Sweet Potato Bites with Feta are a great option.

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 with ingredient amounts.)

• 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 will work 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.

How low in carbs are the Sweet Potato Bites with Feta?

These tasty bites of sweet potato goodness have 4 net carbs each with a small amount of protein.

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.)

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 Melon 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 sweet potatoes on the baking sheet, spray with olive oil, and sprinkle with Italian Herb Seasoning.
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 feta with a fork and then mix in Greek Yogurt or sour cream, Greek Seasoning, and sliced green onion.
8. Then fill each sweet potato with the feta mixture and bake about 5 minutes more.
9. Serve Sweet Potato Bites hot and wait for people to rave about them!

Want more ideas using sweet potatoes?

If you’re a fan of savory sweet potato recipes like I am, check out my Healthy Sweet Potato Recipes.

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Yield: 24 appetizer bites.

Sweet Potato Bites with Feta

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

These Sweet Potato Bites with Feta are a healthier option for holiday parties! And people who enjoy savory sweet potatoes will go crazy over this recipe.

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

24

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.

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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. Sweet potatoes are lower in carbs than regular white potatoes, but you’d want to use portion control on this 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 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, and I’ve made it quite a few times for Thanksgiving since then. It was last updated with more information in 2025.

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