Sweet potatoes are a quintessential fall food, and can still be low carb and keto friendly. Check out how I make the perfect sweet potato appetizer that won’t throw you out of ketosis.
Sweet Potato Canapes with Goat Cheese, Bacon and Caramelized Onion:
When I think of sweet potatoes, I somehow think of fall. I’m not sure if its the Midwestern woman in me (meat and potatoes kinda girl type thing) or if its just the need for cozier comfort food meals as the weather gets colder, either way I tend to crave these root vegetables more this time of year.
With that said, I wanted to keep the season in mind and also create something that was easy to replicate for anytime of the year. These Sweet Potato Canapes with Goat Cheese, Bacon and Caramelized Onion are packed with flavor, come together quickly with minimal hands on time, and are going to be a popular appetizer at your next event.
Many keto skeptics might feel that eating a sweet potato is a sure way to throw your whole diet down the drain, but in moderation, anything can be “keto” friendly (it is a metabolic state and not a food after all).
Find the full recipe for the canapes is below and read on for a few helpful tips and tricks.
- Baking Sheet
- Large Frying Pan
- Knife & Cutting Board
- Small Mixing Bowl
To start the sweet potato canapes, you need to slice them as evenly as possible. Because you are working with fairly thin slices, I prefer to leave the skin on to give the potato some structure.
Use (carefully) a mandolin for even slicing or use a sharp knife to cut equal potato rounds about a 1/2″ thick. Place the rounds onto a baking sheet so they lay flat and do not overlap.
I season with a little olive oil, sea salt, pepper, and fresh chopped rosemary. Bake until tender.
While the potatoes are baking, prep the filling ingredients. I love goat cheese, but find it can be really strong by itself. I suggest whipping it with ricotta, sour cream, or even cream cheese to make it a little less overpowering.
A sprinkle of Gorgonzola or blue cheese would also be a great substitute if goat cheese doesn’t float your boat, or even a bit of melted brie would be nice! While the potatoes are baking, cook your bacon and onion mixture.
Utilize the fats from the bacon for the red onion. By cooking on a medium-low heat, you can caramelize the onion and cook the bacon to a perfection.
Assemble each sweet potato canape with a spoonful of cheese, then with bacon and onion. Garnish with a bit more rosemary and serve warm!
- 1-2 Sweet Potatoes (skin on), sliced into 1/2" rounds
- 1 medium Red Onion, sliced thin
- 6 Bacon Slices, sliced into 1" pieces
- 1/2 cup Ricotta (can sub cream cheese)
- 2 oz. Goat Cheese
- 1 Tbsp Olive Oil
- Sea Salt & Pepper
- Optional- 1-2 Sprigs, Fresh Rosemary
1. Preheat the oven to 400 degrees.
2. Using a sharp knife or a mandolin, slice the sweet potato into 1/2" thick rounds. Place on a baking sheet and drizzle with the olive oil, sea salt, pepper, and a few tsp of minced fresh rosemary. Toss on the pan so everything is evenly coated and then lay the potatoes out so they are flat and not overlapping. Bake for 20-25 minutes.
3. While the potatoes are roasting, cook the bacon for about 5 minutes. Add in the slice onion and cook the mixture (stirring occasionally) on medium-low heat so the onions cook down and the bacon gets fairly crispy.
4. In a small bowl combine the goat cheese and ricotta. Season with a little salt and pepper and set aside.
5. To assemble, place a small spoonful (a few tsp) of the cheese mixture over the top of the potato. Using tongs, place a tbsp of the bacon onion mixture over the top of the cheese. Garnish with rosemary if desired.
Amount Per Serving: Calories: 42 Total Fat: 3g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 1g Cholesterol: 6mg Sodium: 80mg Carbohydrates: 3g Net Carbohydrates: 3g Fiber: 0g Sugar: 1g Sugar Alcohols: 0g Protein: 2g