Introduction
Sweet Potato & Kale Bites are a delicious and nutritious snack or appetizer that’s easy to make and fun to eat. These bite-sized treats combine the natural sweetness of sweet potatoes with the earthy goodness of kale, creating a satisfying snack that’s both healthy and flavorful. The addition of a sweet and tangy honey mustard dipping sauce takes these bites to the next level, offering a delightful contrast that’s sure to please any crowd. Whether you’re hosting a party, preparing a wholesome snack for the family, or looking for a healthy appetizer, these Sweet Potato & Kale Bites are a great option.
Ingredients:
For the Sweet Potato & Kale Bites:
- 2 medium sweet potatoes, peeled and grated (about 2 cups)
- 1 cup fresh kale, finely chopped
- 1/2 cup breadcrumbs (use gluten-free if needed)
- 1/4 cup grated Parmesan cheese (optional for extra flavor)
- 1/4 cup finely diced onion
- 1 clove garlic, minced
- 1 egg, beaten
- 1 tablespoon olive oil (plus more for drizzling)
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- Salt and black pepper, to taste
For the Honey Mustard Dipping Sauce:
- 1/4 cup Dijon mustard
- 2 tablespoons honey
- 1 tablespoon mayonnaise (or Greek yogurt for a healthier option)
- 1 teaspoon apple cider vinegar or lemon juice
- Salt and black pepper, to taste
Optional Garnishes:
- Fresh parsley, chopped
- Red pepper flakes, for a hint of spice
- Lemon wedges, for squeezing
Preparation:
Step 1: Preheat and Prep
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper or lightly grease it with olive oil.
Step 2: Prepare the Sweet Potato & Kale Mixture
- In a large mixing bowl, combine the grated sweet potatoes, chopped kale, breadcrumbs, Parmesan cheese, diced onion, and minced garlic.
- Add the beaten egg, olive oil, smoked paprika, dried thyme, salt, and black pepper. Mix everything well until all ingredients are evenly distributed and the mixture holds together when pressed.
Step 3: Form the Bites
- Using your hands, take about 1 tablespoon of the mixture and form it into small bite-sized balls or patties. Place each formed bite onto the prepared baking sheet.
- Lightly drizzle the bites with olive oil to help them crisp up during baking.
Step 4: Bake the Sweet Potato & Kale Bites
- Bake in the preheated oven for 20-25 minutes, turning halfway through, until the bites are golden brown and crispy on the outside.
- Remove from the oven and let them cool for a few minutes.
Step 5: Prepare the Honey Mustard Dipping Sauce
- While the bites are baking, whisk together the Dijon mustard, honey, mayonnaise (or Greek yogurt), and apple cider vinegar in a small bowl.
- Season with a pinch of salt and black pepper, adjusting the sweetness or tanginess to your preference.
- Transfer the sauce to a serving dish and set aside.
Step 6: Serve
- Serve the Sweet Potato & Kale Bites warm with the honey mustard dipping sauce on the side.
- Garnish with fresh chopped parsley, red pepper flakes for some heat, and lemon wedges for a fresh squeeze of citrus.
Cooking Note:
To ensure the bites are crispy, be sure to squeeze out any excess moisture from the grated sweet potatoes before mixing. You can use a clean kitchen towel or paper towel to remove the excess liquid. This step will help the bites hold their shape better during baking. If you find the mixture too wet, add an extra tablespoon or two of breadcrumbs until it holds together.
Serving Suggestions:
- These bites make a great appetizer for parties and gatherings, served with a variety of dipping sauces.
- Pair them with a side salad for a light lunch or dinner.
- For a kid-friendly option, serve with a classic ketchup or ranch dip instead of honey mustard.
- Add them to a grain bowl with quinoa, roasted veggies, and a drizzle of extra honey mustard sauce for a complete meal.
Tips:
- Vegan Option: To make these bites vegan, replace the egg with a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons of water) and use vegan Parmesan or nutritional yeast.
- Gluten-Free: Use gluten-free breadcrumbs if you’re avoiding gluten. Almond flour is another great alternative for a nutty flavor.
- Pan-Frying Option: If you prefer a crispier texture, you can pan-fry the bites instead of baking. Heat 1-2 tablespoons of olive oil in a skillet over medium heat and cook the bites for about 3-4 minutes on each side until golden and crispy.
- Batch Cooking: These bites can be made ahead and frozen. Simply shape them and freeze on a baking sheet. Once frozen, transfer them to a freezer-safe bag. Bake directly from frozen, adding a few extra minutes to the cooking time.
- Spice It Up: Add a dash of cayenne pepper or chipotle powder to the mixture for a spicy kick.
Nutritional Information:
- Calories: 180 per serving
- Protein: 5g
- Sodium: 310mg
- Carbohydrates: 22g
- Fat: 8g
- Fiber: 3g
Conclusion
Sweet Potato & Kale Bites with Honey Mustard Dipping Sauce are a perfect combination of healthy ingredients and bold flavors. The natural sweetness of the sweet potatoes blends beautifully with the slightly bitter taste of kale, while the crunchy exterior and tender interior make every bite enjoyable. The honey mustard dipping sauce is the ideal complement, adding a sweet and tangy element that elevates this dish to a new level. Whether you’re serving these as a tasty appetizer or enjoying them as a wholesome snack, they are sure to become a favorite for both adults and kids alike. Easy to make and packed with nutrients, these bites are the perfect addition to any healthy meal plan.
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Sweet Potato and Kale Bites with Honey Mustard Dipping Sauce
- Total Time: 45 minutes
Ingredients
For the Sweet Potato & Kale Bites:
- 2 medium sweet potatoes, peeled and grated (about 2 cups)
- 1 cup fresh kale, finely chopped
- 1/2 cup breadcrumbs (use gluten-free if needed)
- 1/4 cup grated Parmesan cheese (optional for extra flavor)
- 1/4 cup finely diced onion
- 1 clove garlic, minced
- 1 egg, beaten
- 1 tablespoon olive oil (plus more for drizzling)
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- Salt and black pepper, to taste
For the Honey Mustard Dipping Sauce:
- 1/4 cup Dijon mustard
- 2 tablespoons honey
- 1 tablespoon mayonnaise (or Greek yogurt for a healthier option)
- 1 teaspoon apple cider vinegar or lemon juice
- Salt and black pepper, to taste
Optional Garnishes:
- Fresh parsley, chopped
- Red pepper flakes, for a hint of spice
- Lemon wedges, for squeezing
Instructions
Step 1: Preheat and Prep
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper or lightly grease it with olive oil.
Step 2: Prepare the Sweet Potato & Kale Mixture
- In a large mixing bowl, combine the grated sweet potatoes, chopped kale, breadcrumbs, Parmesan cheese, diced onion, and minced garlic.
- Add the beaten egg, olive oil, smoked paprika, dried thyme, salt, and black pepper. Mix everything well until all ingredients are evenly distributed and the mixture holds together when pressed.
Step 3: Form the Bites
- Using your hands, take about 1 tablespoon of the mixture and form it into small bite-sized balls or patties. Place each formed bite onto the prepared baking sheet.
- Lightly drizzle the bites with olive oil to help them crisp up during baking.
Step 4: Bake the Sweet Potato & Kale Bites
- Bake in the preheated oven for 20-25 minutes, turning halfway through, until the bites are golden brown and crispy on the outside.
- Remove from the oven and let them cool for a few minutes.
Step 5: Prepare the Honey Mustard Dipping Sauce
- While the bites are baking, whisk together the Dijon mustard, honey, mayonnaise (or Greek yogurt), and apple cider vinegar in a small bowl.
- Season with a pinch of salt and black pepper, adjusting the sweetness or tanginess to your preference.
- Transfer the sauce to a serving dish and set aside.
Step 6: Serve
- Serve the Sweet Potato & Kale Bites warm with the honey mustard dipping sauce on the side.
- Garnish with fresh chopped parsley, red pepper flakes for some heat, and lemon wedges for a fresh squeeze of citrus.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
Nutrition
- Calories: 180 per serving
- Sodium: 310mg
- Protein: 5g