Sweet Potato and Black Bean Appetizer Cups – Healthy Party Snack

Chef Emma here! I love sneaking nutritious ingredients into party food, and these Sweet Potato and Black Bean Appetizer Cups are my favorite trick. Instead of heavy dough, we use crispy wonton wrappers (or sometimes just roasted sweet potato rounds for a healthier twist!) to hold a zesty, colorful filling. I started making these for “Taco Tuesdays,” but they quickly became a staple for holiday appetizers because they look so festive and vibrant. They are bite-sized, packed with flavor, and guilt-free—which means I can eat three or four without thinking twice!peasandcrayons+1​youtube​

Sweet Potato and Black Bean Appetizer Cups

Crunchy wonton cups filled with a zesty mix of roasted sweet potatoes, black beans, corn, and taco spices. A colorful, healthy, and delicious vegetarian appetizer.

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Ingredients Equipment Method Notes

Ingredients

  

• – 24 wonton wrappers
• – 1 large sweet potato peeled and diced small
• – 1 tablespoon olive oil
• – 1 can 15 oz black beans, drained and rinsed
• – ½ cup frozen corn thawed
• – 1 teaspoon cumin
• – 1 teaspoon chili powder
• – ½ teaspoon garlic powder
• – ½ cup shredded cheddar cheese optional
• – Fresh cilantro and lime juice for garnish
• – Cooking spray

Equipment

• – Mini muffin tin
• – Baking sheet
• Skillet
• – Mixing bowl
• Chef’s Knife

Method

 

1. Preheat oven to 375°F. Toss diced sweet potatoes with olive oil and a pinch of salt. Roast on a baking sheet for 20-25 minutes until tender.
2. While potatoes roast, spray a mini muffin tin with cooking spray. Press one wonton wrapper into each cup to form a shell.
3. Bake wonton cups for 5-7 minutes until lightly golden and crisp. Remove and set aside.
4. In a bowl, combine roasted sweet potatoes, black beans, corn, cumin, chili powder, and garlic powder. Mix gently.
5. Spoon the mixture into the baked wonton cups. Top with a pinch of cheese if using.
6. Return to the oven for 3-5 minutes just to melt the cheese and warm the filling.
7. Garnish with fresh cilantro and a squeeze of lime juice before serving.

Notes

You can roast the sweet potatoes a day ahead to save time. If you prefer a softer bite, you can mash the sweet potatoes slightly before mixing with the beans. Leftover filling is delicious in tacos or over rice.

Calories: 160
Protein: 5g

Nutrition Facts

Tips and Variations for Sweet Potato Cups

• Shortcut tip: Use canned black beans (rinsed well) and pre-cooked diced sweet potatoes to cut prep time in half.youtube​
• The Cup Base: Wonton wrappers baked in a mini muffin tin make the crispiest shell. For a gluten-free version, use thinly sliced sweet potato rounds as the base instead.bake-eat-repeat​youtube​
• Spice it up: Add a pinch of cayenne or diced jalapeños to the bean mixture if your crowd loves heat.fillofactory+1​
• Topping ideas: A drizzle of avocado crema or a sprinkle of cotija cheese adds a creamy finish that balances the spices perfectly.youtube​fillofactory​
• Vegan option: Skip the cheese or use a plant-based cheddar to keep this recipe 100% vegan.facebook​

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Equipment:

• Mini muffin tin
• Baking sheet
• Skillet
• Mixing bowl
• Chef’s knife

Ingredients:

• 24 wonton wrappers
• 1 large sweet potato, peeled and diced small
• 1 tablespoon olive oil
• 1 can (15 oz) black beans, drained and rinsed
• ½ cup frozen corn, thawed
• 1 teaspoon cumin
• 1 teaspoon chili powder
• ½ teaspoon garlic powder
• ½ cup shredded cheddar cheese (optional)
• Fresh cilantro and lime juice for garnish
• Cooking spray

Instructions:

1. Preheat oven to 375°F. Toss diced sweet potatoes with olive oil and a pinch of salt. Roast on a baking sheet for 20-25 minutes until tender.
2. While potatoes roast, spray a mini muffin tin with cooking spray. Press one wonton wrapper into each cup to form a shell.
3. Bake wonton cups for 5-7 minutes until lightly golden and crisp. Remove and set aside.
4. In a bowl, combine roasted sweet potatoes, black beans, corn, cumin, chili powder, and garlic powder. Mix gently.
5. Spoon the mixture into the baked wonton cups. Top with a pinch of cheese if using.
6. Return to the oven for 3-5 minutes just to melt the cheese and warm the filling.
7. Garnish with fresh cilantro and a squeeze of lime juice before serving.

Notes:
You can roast the sweet potatoes a day ahead to save time. If you prefer a softer bite, you can mash the sweet potatoes slightly before mixing with the beans. Leftover filling is delicious in tacos or over rice.

Calories: 160
Protein: 5g