7 healthy finger foods vegetarian low calorie recipes

A popular tapas dish to share is goat cheese baked with tomato sauce that’s then spread onto garlic toasts, though it’s easy to eat a little too much of it. My addition of roasted cauliflower whirled into the goat cheese makes this version extra flavorful and seem extra cheesy—and one that’s all right to eat a little more of! 

Makes: 8 

Serving Size: about 1/3 cup pâté with sauce and 3 toast slices each 

• 6 ounces small cauliflower florets (about 2 cups) 
• 2 tsp. extra-virgin olive oil 
• 6 ounces soft goat cheese 
• ¼ tsp. sea salt, or to taste 
• 1¼ cups Bell Pepper Marinara or tomato-basil marinara sauce of choice 
• 1 (8-ounce) whole-grain baguette, cut into 24 slices on the diagonal 
• 1 large garlic clove, halved  

1. Preheat the oven to 375°F. 

2. Toss the cauliflower florets with the oil, spread in a single layer on a parchment paper–lined baking pan, and roast in the oven until tender and lightly caramelized, about 30 minutes. Let cool slightly. 

3. Add the roasted cauliflower, goat cheese, and salt to a food processor. Cover and puree until smooth. Pat the cheese-cauliflower mixture into a 1-inch-thick round pâté-like mound and place in a shallow 2-quart (10-inch) round baking dish. 

4. Ladle the marinara sauce into the dish around the cheese-cauliflower mixture (not on top of it), to come about ¾ inch up the sides of the round. 

5. Bake, uncovered, until the sauce begins to bubble around the edges and the mixture is hot, about 30 minutes. During the last 15 minutes arrange the bread slices in a single layer on a baking sheet, and toast in the oven until crisp. Rub each slice of toast with the cut end of the garlic. 

6. Garnish the pâté-like mixture with fresh basil leaves, if desired, and serve while hot. Savor by generously spreading each toast with the cheese mixture and sauce.
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Playing with food can add new life to dishes that you feel have lost their luster. So move over raw veggies and dip. There are charred veggies on the loose. Just remember to opt for this snack when you don’t mind getting your fingers a little messy. 

Makes: 5 

Serving Size: 1 cup each 

• 1 tbsp. naturally brewed soy sauce 
• 1 tbsp. turbinado sugar 
• 2 tsp. brown rice vinegar 
• 2 tsp. toasted sesame oil 
• 1 large garlic clove, minced 
• ¾ tsp. wasabi powder, or to taste 
• ¼ tsp. sea salt, or to taste 
• 1½ pounds green beans, trimmed 
• ¾ cup Creamy Cucumber Dipping Sauce  

1. Stir together the soy sauce, sugar, vinegar, oil, garlic, wasabi powder, and salt in a small bowl. Set aside. 

2. Heat a large stick resistant skillet or wok over high heat. Add the green beans and 3 tbsp. water, cover, and cook, stirring once, until the green beans are nearly crisp-tender, about 3 minutes. 

3. Add the soy sauce mixture and stir-fry until the sauce coats the beans and the beans are slightly charred, about 3 minutes. Serve beans on a platter with the dipping sauce on the side.
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These extra-sweet and slightly savory Cuban delights made with a banana relative are traditionally fried—sometimes even sugar coated and fried in lard. You’ll still get all their flavorful goodness without all the calorie excess by simply roasting in the oven until they’re caramelized. Sometimes the best things come in simple preparations. Savor their pleasures as is—or pair them with black bean, rice, or roasted chicken dishes. 

Makes: 4 

Serving Size: about 10 pieces each 

• 2 large very ripe yellow plantains (well spotted to nearly blackened), unpeeled 
• ¼ tsp. + 1/8 tsp. fleur de sel, or to taste 
• ½ lime, cut into 4 wedges  

1. Preheat the oven to 450°F. 

2. Cut the ends off of each plantain and peel. Cut each plantain on the diagonal into about 20 slices, about 1/3 inch thick. Arrange in a single layer on a parchment paper–lined large baking sheet. Spray the top of each plantain slice with cooking spray (preferably homemade, page xix). Sprinkle with 1/8 tsp. of the fleur de sel, making sure a few granules are sprinkled onto each slice. 

3. Bake for 12 minutes, flip the plantain slices over using a spatula, spray the tops with cooking spray, and sprinkle with another 1/8 tsp. of the fleur de sel. Bake until tender and deep golden brown, about 15 minutes. 

4. Transfer to a serving platter, sprinkle with the remaining 1/8 tsp. fleur de sel, and serve with the lime wedges.
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You’re never too old to enjoy dunking nuggets into something saucy. Since these crispy coins start with zucchini and never see the deep fryer, you’ll never need to feel guilty about eating an appetizing plateful of them. 

Makes: 8 

Serving Size: 5 nuggets with 1/8 cup marinara each 

• 1¼ cups low-fat buttermilk 
• 2 large garlic cloves, minced 
• 1 tsp. finely chopped fresh oregano or ½ tsp. crushed dried oregano 
• 1 tsp. sea salt, or to taste 
• ½ tsp. freshly ground black pepper, or to taste 
• 1¼ cups stone-ground whole-wheat flour 
• 2 large eggs 
• ¼ tsp. ground cayenne, or to taste 
• 1¾ cups whole-wheat panko breadcrumbs 
• 2 medium zucchini, each cut into 20 coins 
• ½ tsp. garlic powder, or to taste 
• 1 cup Fresh Marinara or other marinara sauce, warm  

1. Stir together the buttermilk, minced garlic, oregano, ½ tsp. of the salt, and the black pepper in a medium bowl. In a second bowl, add the flour. In a third bowl, whisk the eggs with 2 tbsp. cold water, the cayenne, and ¼ tsp. of the salt. In a fourth bowl, add the panko. 

2. Preheat the oven to 450°F. 

3. Dip each zucchini coin into the buttermilk, then the flour, the egg mixture, and the panko, gently shaking off excess between each. (Note: You’ll likely only use up to half each of the buttermilk mixture and flour, but it’s helpful to use the amount suggested to allow for proper coating of the squash. Also, try to keep one hand as the “dry” one and one as the “wet” hand during the breading process.) 

4. Place the coated zucchini cubes onto two large baking sheets. Coat with cooking spray (preferably homemade, page xix). Sprinkle with the garlic powder and remaining ¼ tsp. salt. Bake until the squash is cooked through and the coating is crisp and golden, about 22 minutes, rotating trays about halfway through baking. Adjust seasoning. 

5. Serve the nuggets on a platter while warm with the marinara sauce on the side.
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Dips and spreads not only provide an opportunity to boost veggie intake; they can also help you boost your fruit servings. Here a Boursin-like goat cheese spread is a lovely companion to figs and makes for an elegant hors d’oeuvre—or even dessert. 

Makes: 12 

Serving Size: 2 stuffed fig halves each 

• ¾ cup Herbed Goat Cheese Spread, chilled 
• 12 fresh or lightly grilled medium Black Mission or Calimyrna figs, stems removed and halved lengthwise, at room temperature 
• 24 tiny sprig leaf tops of fresh thyme (optional) 

1. Add the cheese spread to a pastry bag fitted with a star tip and pipe ½ tbsp. onto the cut surface of each fig. Alternatively, smear the cheese spread onto each using a butter knife. 

2. Arrange the stuffed figs on a platter. Garnish with the thyme, if using.

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These are a crispier and healthier take on Buffalo wings since they’re baked till crisp and made from fresh summery squash. Don’t forget the flavorful dipping sauce; it makes these fun and hearty veggie “wings” extra special when served as an appetizer. 

Makes: 5 

Serving Size: 4 “wings” and 3 tbsp. sauce each 

• 2 medium yellow squash 
• 1¼ cups low-fat buttermilk 
• 1 tsp. sea salt, or to taste 
• ½ tsp. hot pepper sauce, or to taste 
• ½ tsp. freshly ground black pepper, or to taste 
• 1¼ cups stone-ground whole-wheat flour 
• 2 large eggs 
• 1¾ cups whole-wheat panko breadcrumbs 
• ½ tsp. garlic powder, or to taste 
• ¼ tsp. ground cayenne, or to taste 
• 1 recipe Rosemary Ranch-Style Dipping Sauce or 1 cup other dip  

1. Cut the squash into 10 strips each, about 4 inches long, 2 inches wide, and ½ inch thick. (Reserve any remaining squash for another purpose.) 

2. Preheat the oven to 450°F. 

3. Add the buttermilk, ½ tsp. of the salt, the hot pepper sauce, and black pepper to a medium bowl. In a second medium bowl, add the flour. In a third medium bowl, whisk the eggs with 2 tbsp. cold water and ¼ tsp. of the salt. In a fourth bowl, add the panko. 

4. Dip each squash strip into the buttermilk, then the flour, the egg mixture, and the panko, gently shaking off excess between each. (Note: You’ll likely only use up to half each of the buttermilk mixture and flour, but it’s helpful to use the amount suggested to allow for proper coating of the squash. Also, try to keep one hand as the “dry” one and one as the “wet” hand during the breading process.) 

5. Place the coated yellow squash strips onto two large baking sheets. Coat with cooking spray (preferably homemade, page xix). Sprinkle with the garlic powder, cayenne, and remaining ¼ tsp. salt. Bake until the squash is cooked through and the coating is crisp and golden, about 22 minutes, rotating trays about halfway through baking. Adjust seasoning. Drizzle with additional hot pepper sauce, if desired. 

6. Serve the “wings” on a platter with the dipping sauce on the side.

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These vivid potato pancakes are fried and can still fit into your eating plan. Just remember to thoroughly enjoy one of these generous appetizer bites, not a plateful. The rich hue of the purple potatoes makes the pancakes seem special, but if you can’t find them, these pancakes are still delicious with gold or red potatoes. 

Makes: 14 

Serving Size: 1 pancake each 

• 4 large purple potatoes or 2 pounds purple baby creamer potatoes, unpeeled and scrubbed 
• 1 large sweet onion, peeled 
• 3 large eggs, lightly beaten 
• 4 scallions, white and green parts, very thinly sliced 
• ½ cup whole-wheat pastry flour 
• ¼ cup finely chopped fresh flat-leaf parsley 
• 1¼ tsp. sea salt, or to taste 
• ½ tsp. freshly ground black pepper, or to taste 
• ½ tsp. finely chopped fresh rosemary or ¼ tsp. crushed dried rosemary 
• 1/8 tsp. ground cayenne, or to taste 
• ¼ cup unrefined peanut or grapeseed oil 
• 2/3 cup fat-free or low-fat plain Greek yogurt  

1. Quarter the potatoes if large and add to a food processor. Cover and pulse to coarsely grate. Transfer to a large clean kitchen towel. (Note: The purple potatoes can stain.) Quarter the onion, coarsely grate, and transfer to the towel with the potatoes. Squeeze the mixture well in the towel over the sink to remove excess liquid. 

2. Transfer the mixture to a large bowl and add the eggs, scallions, flour, parsley, salt, pepper, rosemary, and cayenne and stir gently to combine. 

3. Form the potato mixture into 14 packed balls, about ¼ rounded cup each. Heat 2 tbsp. of the oil in a large nonstick skillet over medium heat. Place 7 of the balls into the pan and gently flatten into about 2½-inch disks. Cook, gently flipping only once, until well browned on both sides, about 9 minutes on the first side and 6 minutes on the second side. Transfer to paper towels to drain. If desired, keep the first batch of potato pancakes warm in a 200°F oven. Cook remaining pancakes with the remaining oil. Adjust seasoning. 

4. Serve warm topped with a dollop of the yogurt. Garnish with additional sliced scallion or tiny fresh rosemary sprigs, if desired.