Healthy Vegetarian Appetizers

These healthy vegetarian appetizers are perfect to serve as a replacement for fattening finger foods, are on the side for those guests that watch their weight. Despite the healthy ingredients all three of these vegetarian appetizers are tasty and filling, and meat eaters will even enjoy them.

Jalapeno Poppers

This variation of the classic jalapeno boats reduces the fat content considerably, making them only around 30 calories each. While the classic version uses real cheddar and full fat cream cheese, these vegetarian appetizers use lower fat, healthier ingredients.

1 package vegetarian sausage (textured soy protein such as Lightlife)
2 Tbsp. olive oil
8 oz. fat free cream cheese, room temperature
1 cup shredded soy cheddar flavored cheese
24 jalapeno pepper, halved and seeded

Saute the vegetarian sausage crumble in the olive oil. Break it up while mixing and make sure it is lightly browned, about 7 or 8 minutes. Allow to cool. Meanwhile, mix the cream cheese and shredded soy cheese in a bowl and preheat the oven to 425 degrees. Add the vegetarian crumble to the cheese mixture. Spoon a tablespoon of the mixture into each jalapeno half and place on a baking sheet, filling side up. Bake in the oven for about 20 minutes or until the tops are lightly browned.

Mini Vegetarian Quiches

Traditional quiches have a butter laden crust and use whole eggs. This vegetarian mini quiche uses vegetable fillers, soy cheese and egg whites to significantly reduce the calories. Egg substitute can be used for the eggs for an even lower calorie result. Use a muffin tin to create the perfect vegetarian finger food.

2 whole eggs
4 egg whites
2 tbsp. nonfat Greek yogurt
1 cup of salsa
3 oz. shredded soy cheese plus 1 oz. for topping
1 cup of broccoli florets, chopped fine
1 cup of spinach, chopped fine
½ tsp. salt
½ tsp. pepper

Spray the muffin tin with non-stick spray and preheat the oven to 350 degrees. Mix the eggs, egg whites and yogurt in a bowl until well blended. Add the cheese, salsa, broccoli, spinach, salt and pepper. Spoon the egg mixture into the muffin cups, evenly distributing across all cups. Sprinkle the tops with the remaining cheese and bake 20 minutes or until the quiches are fully set.

Spicy Cheesy "Sausage" Balls

These delicious "sausage" balls are the perfect vegetarian appetizer. Cheesy and filling, each vegetarian sausage ball satisfies without the calories or excess fat. Be sure to use heart healthy olive oil for frying to increase the health benefits.

1 package vegetarian sausage (textured soy protein such as Lightlife)
2 cups soy cheese
1 cup flour, seasoned with ½ tsp. each of salt, black pepper, paprika and cayenne pepper
2 tbsp. hot sauce
Olive oil for frying, at least ¼ cup
1/2 cup light ranch dressing

In a bowl, mix the sausage, cheese, and hot sauce until well combined. Roll into small balls, approximately 20. Coat in flour. After the oil has been heated in a frying pan, drop the balls in and brown on all sides. Serve with a toothpick and light ranch dressing as a dip.