Sweet Potato and Carrot “Tots”
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These sweet potato & carrot “tots” are a healthier alternative to tater tots, and a great way to sneak orange-colored vegetables into your kids meals which are high in vitamin C and beta-carotene. An easy sweet potato recipe your kids will love!
Sweet Potato and Carrot “Tots”
I tested these a few times and finally got them just right. I found sauteing the vegetables a few minutes before forming them into tots made them easier to work with, and I think also improved the texture. These taste great on their own, but if your kids like to dip their potatoes in ketchup, it’s also great on the side.
Sweet Potato and Carrot “Tots”
Ingredients
- Olive oil spray
- 1 large, 1/2 pound sweet potato, peeled
- 1 large, 1/4 pound carrot, peeled
- 1 large egg, lightly beaten
- ½ cup plus 2 tablespoons whole wheat panko breadcrumbs
- ¼ cup grated mozzarella cheese
- 1 teaspoon kosher salt
- Freshly ground black pepper, to taste
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- ¼ teaspoon smoked paprika
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Instructions
- Preheat oven to 375 degrees and lightly spray a sheet pan with olive oil. Set aside.
- Cut sweet potato and carrot into 3 or 4 large chunks. Place them in a food processor fitted with a metal blade and process until finely chopped into rice-size pieces.
- Heat a large skillet over medium heat, spray the pan with oil and add the chopped vegetables. Cook, stirring for 5 minutes, until softened. Transfer to a large bowl with the egg, panko, mozzarella, onion powder, garlic powder, smoked paprika, salt and pepper and stir with a spatula to ensure it is evenly combined.
- With your hands, gently form sweet potato-carrot mixture into small rectangular pieces, pressing and rolling them firmly together about 1 tablespoon each. Evenly space them on prepared sheet pan, spray with olive oil and bake for 10 minutes. Remove from oven, using your hands or small spatula, flip each over, put them back in the oven and bake for 10-12 more minutes, or until brown and crisp. Makes 30 tots.
Nutrition
Serving: 5tots, Calories: 98kcal, Carbohydrates: 16g, Protein: 4g, Fat: 2g, Cholesterol: 33.5mg, Sodium: 255mg, Fiber: 2g, Sugar: 1.5g
WW Points Plus: 3
Keywords: easy sweet potato recipe, healthy tater tots, how to make tater tots, kid friendly sweet potato recipe, make your own tator tots, sweet potato recipes, sweet potato tots, veggie tots
Gluten Free
Under 30 Minutes
Freezer Meals
Paleo
Slow Cooker Recipes
Low Carb
Dairy Free
Pressure Cooker Recipes
Whole 30 Recipes
Keto Recipes
Air Fryer Recipes
Meal Prep Recipes
I just made these! They are delicious and super easy. I used my new air fryer instead of popping them in the oven. I am freezing the rest for another meal. Yum!
We loved these, but think I would just make 6 patties next time, much easier all around!
I didn’t use the egg I used 1 tablespoon flaxseed 3 tablespoons water. I also did not use the paprika. The recipe turned out great.
Delicious! I made these into disks instead of logs because that was easier to shape. I also grated the veggies instead of food processing and then I used kitchen sheers and cut through the bowl several times so there weren’t any long stringy bits. They taste amazing! Definitely making again. They did require about 16 minutes after the first flip to get nice and crispy.
Another ask about preparing these in the air fryer. TIA!
Can you air fry these?
I’m super calorie conscious and would love to have these, but 20 calories is so high for just one! I was wondering if there are components I could leave out or switch – like using just egg whites instead of a whole egg, or leaving out the cheese (lactose intolerant here)?
How big of a different would either of those have on the recipe?
egg white would work and lower them
Has anyone tried this with regular potatoes to make cheesy tator tots?
I’m currently obsessed with these! Very easy to make and I use for several meals throughout the week
I never know what to do with my shredded carrots after making a carrot juice in my slow juicer. This is the perfect dinner ! The only thing i changed was that i put small holes with a fork into my sweet potato, wrapped it in aluminium and let it bake in the oven for 40min. After that u simply peel of the skin and mush it. I’m definitelly gonna do this recipe again and again ! Thank you !!!
PS.: which dips/ sauces do you recommend to it? i tried a cheesy tzaziki and it was great 😀 !
Yum! These are addictive. Mine were a little crumbly, I think I needed a tad more egg. But delicious and really pretty easy! With the stores having lots of varied colors of carrots, I might try making these tri-colored for fun XD
Just made these! I added a fair amount of extra red pepper for more spice (which i highly recommend if you like that sort of thing) but they all fell apart when I tried to flip them! Going to be doing more a hash brown thing rather than a tot thing
Gina – is there any way to make these and the veggie tots gluten free?
I think gluten-free crumbs would be ok.
I used gluten free crunbs and it works perfectly :d !
can you put a video on how to make these