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Sweet Potato Tots

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What can I say about tater tots? I mean who doesn’t love tater tots?? We have a restaurant here in NC called Bad Daddy’s and they have some epic tater tots. When I go out with my girlfriend Steph I have to steal a few of hers to get my fix! I wanted to create sweet potato tots, a healthier version!

Sweet Potato Tots with Philly Cheese Steaks

Sweet potato tots are pretty much the perfect complement to most of the comfort food I crave during the winter. Chili, veggie burgers, tomato soup, Philly cheese steaks, guacamole, chicken fingers, fish sticks, chocolate peanut butter banana bread. Well maybe not the last one but you get my point.

Sweet Potato Tots are the perfect side for Two Bean Chili

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Sweet Potato Tots the perfect side for Mexican Black Bean Lentil Burgers

Well I’ve been craving tater tots like crazy recently and Dave and I have been on a serious sweet potato binge so it was only appropriate to combine these two food cravings. Born from necessity and now a coveted recipe; I seriously love when my food cravings lead to glorious recipes!!

So there are some time saving tips because I don’t know about you, but waiting for potatoes to do their thing in the oven requires a special kind of patience I just don’t have some days. So I decided to use the microwave (gasp ok judge me if you must) but you could easily use a steam basket on the stove as well to get these potatoes almost all the way cooked before forming them into tots.

Sweet Potato Tots are protein packed

And since it seems I don’t do anything without a little added protein I used pea protein to bind these tots! You could easily use oat flour to keep this gluten free, but I’d start with only 1 tablespoon and check the consistency before adding a second tablespoon. I’ve seen a ton of tater tot recipes that use egg whites or cheese to bind the tater tots but I used flax eggs to keep these vegan and increase the fiber.pea protein

These tater tots are baked in the oven and get super crispy. Not too shabby if you ask me. There are so many fun ways to change these up with spices and herbs so feel free to go crazy. 🙂 The recipe below can easily be doubled or tripled. This recipe is for 1 sweet potato which will serve 2 adults as a side dish (or 1 if you are me).

Sweet Potato Tots with organic ketchup

Sweet Potato Tots on a plate with ketchup
4.5 from 2 votes
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Sweet Potato Tots

Healthy, crunchy sweet potato tots are the perfect compliment to your favorite comfort food. Vegan and gluten free, these tater tots will disappear quickly, so be sure to make extra!
Course Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2
Calories 173 kcal
Author Bites of Wellness

Ingredients

  • 1 large sweet potato washed, peeled and grated
  • 2 flax eggs 2 tbs. ground flax with 6 tbs. water, allow to sit 5 minutes before adding to potatoes
  • 2 tablespoons finely chopped onion red or white
  • 2 tbs. pea protein can use oat flour but start with 1 tbs.
  • 1/2 tsp. salt
  • cracks of black pepper

Instructions

  1. Preheat oven to 375F
  2. Wash and peel the sweet potato.
  3. Make flax eggs by combining the ground flax with water. Allow to sit to set up.
  4. Grate sweet potato with hand grater or food processor attachment into a glass bowl.
  5. Microwave for 3 minutes on high
  6. Finely chop the onion, measure out 2 tablespoons.
  7. Add flax egg, salt, pepper and 2 tbs. unflavored pea protein to the sweet potato and onion mixture.
  8. Mix to combine. Let sit 2-3 minutes.
  9. Spray cookie sheet with coconut oil or nonstick spray.
  10. Form small tots by scooping out a tablespoon of the sweet potato mixture and pressing it into a "tot" with your hands.
  11. Once all the tater tots have been formed, place in oven for 15 minutes.
  12. Serve with ketchup, sriracha or your favorite dipping sauce!
Nutrition Facts
Sweet Potato Tots
Amount Per Serving
Calories 173 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 681mg 28%
Potassium 300mg 9%
Total Carbohydrates 17g 6%
Dietary Fiber 4g 16%
Sugars 3g
Protein 14g 28%
Vitamin A 184.4%
Vitamin C 2.8%
Calcium 5.5%
Iron 22.9%
* Percent Daily Values are based on a 2000 calorie diet.

What about you?

  • Tater tots or fries?
  • What do you like to dip your tater tots/fries in?
  • Best comfort food to eat tater tots on the side of?
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Comments

  5. I love sweet potatoes and these sound delicious. I’d like to make them but I don’t have flax. I ‘ll have to look for that. I”m on a weight loss journey so I need to do this. Thanks! Glad I found you on Fridays Unfolded. Pinned and Followed (jody53)

    Reply

  10. um, how did I miss this recipe!? I probably need to make these tonight…or maybe tomorrow. I only have vanilla protein powder, so I might need to get some oats for making flour. Or just have vanilla sweet potato tots!? Either way, making these babies this week!!

    Reply

    • Meredith, oh I hope he enjoys these 🙂 It might be fun to have him help you form the “tots” as well since there is no egg in them. Enjoy!!

      Reply

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Bites of Wellness Samantha Rowland
Bites Of Wellness strives to provide the skills, knowledge and tools to help you achieve a successful, balanced and healthy lifestyle.

 

I’m Samantha. Personal trainer, nutrition coach and fitness chef. I specialize in women’s health and well-being and my passion is to help you transform your lifestyle through easy recipes, proven courses, and lots of nutrition and fitness advice.

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