Cook the Story

Cooking Healthy Appetizer Recipes For Spring

It’s March Canapé Madness over here at Cook the Story. My canapés this month are all healthy appetizer recipes perfect for the almost warm air of spring. Today’s healthy appetizer is for Asian Salad on Crispy Wontons. To get all the healthy canapé recipes that I’ve posted so far this month, click here.

Asian Salad on Crispy Wontons, one of the healthy appetizer recipes on Cook the Story for March Canapé Madness from

My parents had the kids over for a sleepover on Sunday. I’d planned to spend the afternoon in front of the computer writing. First I opened all the windows and let in the crispy spring air. Immediately my mind changed and I had to get out and enjoy the day. I headed for my favorite place in the world:

The grocery store!

I have always loved grocery shopping. But lately I find myself stumbling around the store whispering (or yelling):

“It’s o.k. sweetie. Where’s your soother? Here have a cookie. Shhhhh. No, don’t grab that! Hands off the shelf. No, I didn’t bring the ipad. Please, just stop touching all the vegetables! Don’t drop that on the bread! Oh no! Now it’s all squished!”

Hardly enjoyable.

So when I get the chance to go it alone, I do.

The Hubs had requested a big pot of Chili Con Carne for dinner. Since it was going to be LOADED with actual ground beef (“none of that ground turkey or trying to fool me with mashed beans. I want actual carne this time, please”) I decided to pick up the ingredients for a healthy appetizer recipe I’ve been working on.

These vegetarian appetizers do have some vegetables in them and so involve a bit of chopping. And the ingredient list is a tad long. But trust me, it’s a simple chop, measure, mix kind of recipe that comes together quickly.

The Asian Salad on these healthy canapés is full of sweet, spicy, acidic, salty Asian flavor. They were so flavorful and tasty, in fact, that The Hubs asked for seconds. And I swear, there was no carne in sight!

I loved using baked wonton wrappers as the base for these healthy canapés. They bubbled up as soon as the heat hit and then quickly crisped to a golden egg-noodle-hue. I was amazed at both how quickly it happened and how good they were (and how healthy too!).

In the end I didn’t get any writing done on Sunday. But after the grocery store trip I found a new flower that had blossomed in the yard,  I finished developing this recipe and then I had a pleasantly cool, crisp and tasty photo shoot. What a stunning almost Spring day.

Asian Salad on Crispy Wontons, one of the healthy appetizer recipes on Cook the Story for March Canapé Madness from

O.K., on with today’s healthy canapé recipe! (Oh wait, make sure that you don’t miss out on any of the healthy appetizer recipes that I have coming your way this month. Get it all by Liking Cook the Story on Facebook or enter your email address below to subscribe and get my recipes sent to your email inbox).


5.0 from 1 reviews
Asian Salad on Crispy Wontons: A Healthy Appetizer Recipe
Prep time
Cook time
Total time
The Asian salad on these canapés is so bright and flavorful that you don't even begin to miss the meat and cheese that is so often an appetizer staple.
Recipe type: Appetizer
Serves: 4
  • 12 wonton wrappers
  • oil baking spray or a small amount of cooking oil
  • salt
  • ½ of a red bell pepper, finely chopped
  • 4 inches of cucumber, finely chopped
  • ½ cup drained and then chopped water chestnuts
  • ⅓ cup chopped cilantro
  • the greens from 2 spring onions, chopped
  • ½ tsp to 1 tsp (to taste) of seeded and deveined minced jalapeno pepper
  • ½ tsp soy sauce
  • ½ tsp fresh lime juice
  • ¼ tsp sesame oil
  • 2 tbsp hoisin sauce
  1. Preheat the oven to 350º. Spray an 11x17" pan with oil baking spray (or wet some kitchen towel with oil and lightly coat the pan). Place the wonton wrappers in a single non-overlapping layer. Spray the tops of the wrappers with oil baking spray (or use a pastry brush to lightly coat them in oil). Sprinkle each wrapper with a tiny pinch of salt.
  2. Put the pan into the preheated oven and bake until they're crisp and as golden as egg noodles, 5-8 minutes. Allow the wrappers to cool on the pan.*
  3. Combine the bell pepper, cucumber, water chestnuts, cilantro, spring onion and jalapeno pepper in a medium-sized bowl. Add the soy sauce, lime juice and sesame oil. Stir to combine. Taste and add a pinch of salt and a bit more lime juice if you'd like.
  4. Flip the wontons crisps over onto a serving plate (I flip them because the side that was down while cooking seems to be slightly concave and therefore a tiny bit easier to fill than the convex tops). Brush the top of each wonton cracker with a bit of hoisin sauce and then top each with about 2 tablespoons of the Asian salad mixture.
*Once baked, the wonton wrappers don't store super-well. But you can make them up to 8 hours ahead of time. Cool them down and then store them in an airtight container until you're ready to top them.

Some more healthy appetizer recipes from the blogosphere:

Smoked Salmon Tartare from Taste Food

Avocado and Goat Cheese Crostini with Slow-Roast Balsamic Tomatoes from The Passionate Cook

Shrimp, Cucumber and Curry Cream Cheese Canapés from The Cooking Canuck

10 Responses to “Cooking Healthy Appetizer Recipes For Spring”
  1. Emanuelle says:

    Looks delicious!!

  2. BigFATcook says:

    This looks so light and healthy… amazing.. also love the photos
    BigFATcook recently posted: Mickey Mouse Favors

  3. Paula says:

    Love the look of this appetizer. Using wonton wrappers was a great idea!
    Paula recently posted: Family Day Cookies

  4. pestcarepro says:

    What a great way to use the wonton wrapper…love these appetizers :)

    pestcarepro ecently posted: kiểm soát chuột

  5. Dipti Joshi says:

    Very creative and innovative idea for an appetizer. I am thinking of serving this salad on deep fried crispy ‘Puri’.
    Dipti Joshi recently posted: Quick Tomato Sambhar

  6. Juliana says:

    What a great way to use the wonton wrapper…love these appetizers :)

  7. katie says:

    These look fabulous! I can’t wait to give this recipe a try (and that flower… wowzas is it pretty)!
    katie recently posted: Reuben Panini

  8. What a great idea for an appetizer!!! Very creative! Do you have a fruit dessert version also? I’m thinking of trying a dessert version of this because I have some wrappers and some fruit to use up! I’ll link back here as my inspiration! Thanks! Great post!
    Lillian @ My Recipe Journey recently posted: Chocolate Cobbler!

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