Fitness / March 14, 2024

Sweet Potato Tater Tots

This simple and sweet treat will up your snack game

Any millennials out there? You know all about tater tots. Growing up, I bet you suffered through at least a few school hot lunches. I know I did. No, they weren’t all bad, but why did they serve tater tots with everything? I remember our lunch lady even piling them on our plates on pizza day. Who eats tater tots with pizza? I guess I did. I’m not anti-tater tots or anything. In fact, my own kids love them. But I get bored with them. That’s where these sweet potato tater tots come in. If you and your family are looking to revitalize this bland, starchy snack, then I think you’re in for a treat.

First and foremost, these aren’t your standard tots. For one thing, I use sweet potatoes, so there’s way more flavor going on here. While there’s a touch of salt and crunch to these tots, they’re much much sweeter, but not overly so—there’s no added sugar. The sweetness of the potatoes is the perfect contrast to the savory spices and sharp parmesan cheese. But if sweetness isn’t your thing, check out my easy cauliflower tater tots.

Are Sweet Potato Tater Tots Healthy?

These sweet potato tater tots are a much healthier alternative to deep-fried versions that are devoid of any substantial nutrients. Typically, tots are made with russet potatoes, which don’t retain much of their nutritional value after the skin is removed—and all that deep frying doesn’t help either. In contrast, sweet potatoes are a powerhouse, loaded with vitamin A, vitamin C, potassium, and fiber. As starches go, you can’t get much healthier than a sweet potato.

This recipe also uses very little oil and is oven-baked. If you’re looking for a healthy appetizer, this is it. Alternatively, you could swap the sweet potatoes for carrots. While the flavor and texture would be different, I think it’s just as nutritious and tasty.

Blending breadcrumbs for that crucial crunch

In my recipe, breadcrumbs take center stage. Unlike more starchy potatoes, sweet potatoes are dense, so the breadcrumbs create a much-needed contrasting crunch. To achieve this crunch, I like using a blend of regular breadcrumbs and panko breadcrumbs. You see, the regular breadcrumbs are finer and latch nicely to the sweet potato mixture, creating a sort of shell. Meanwhile, the panko breadcrumbs provide the crunch we all crave from our tots. Whatever you do, don’t skimp on any of these ingredients. The texture they create is what makes these sweet potato tater tots taste so good!

INGREDIENTS

4 medium sweet potatoes about 2 pounds, peeled and cut into cubes
1/2 teaspoon sea salt plus more to taste
1/4 teaspoon freshly ground black pepper
3/4 cup grated Parmesan cheese preferably freshly grated
1 teaspoon garlic powder
1/4 teaspoon cayenne pepper optional
1 teaspoon dried oregano
1/2 cup regular breadcrumbs
1 cup panko breadcrumbs for added crunch
Olive oil spray for coating

INSTRUCTIONS

Heat

Preheat the oven to 425 degrees F. Ready two trays with parchment or oil spray. Steam sweet potato cubes until tender, about 10-15 minutes.

Mix

Mash tender sweet potatoes in a large bowl, then season with salt, pepper, Parmesan, garlic powder, cayenne pepper (if used), and oregano. Prepare a separate dish with breadcrumbs for coating.

Shape & Coat

Shape potato mixture into tots, roll in breadcrumbs, and place on trays. Lightly spray the tops with olive oil.

Cook

Bake in the oven for 10 minutes, flip, then bake for an additional 10-15 minutes until golden brown.

Serve

Enjoy with your favorite dip.!

Devour!

FAQs & Tips

How to Make Ahead and Store?

After making the tots, store them in an airtight container. They’ll last at least 5 days in the fridge and three months in the freezer. If you decide to make these ahead of time, I recommend reheating them in your oven or air fryer. Just spray a little cooking spray on them so that they crisp up nicely.

Could I deep fry these Sweet potato Tater Tots?

Yes! If you feel like splurging, you could definitely deep fry these tots instead. The ingredients shouldn’t need to be changed.

Why do I need to peel the sweet potatoes first?

Unlike russet potatoes, sweet potatoes have fibrous skins that don’t work well for tots. This is fine for other baked dishes, but tater tots require a consistent texture. Otherwise, the breadcrumbs won’t stick, and you’ll lose that much-desired crunch you need for a good tot.

Do I need parchment paper to make these tots?

You do not. Just be sure to grease your pan before you put the tots into the oven so they don’t stick.

Could I swap the sweet potatoes for Russet potatoes?

You could, but it’s worth noting that the flavor and texture will change. For starters, you’ll need to add more seasoning since russet potatoes have much milder flavor. Also, russet potatoes are more starchy, so you’ll have to add some additional moisture. Start with a tablespoon of broth or water and go from there.

Serving Suggestions

Tots are the perfect gameday or party appetizer. They go well with BBQ sauce and honey mustard dips. Speaking of honey mustard, my crunchy almond-crusted chicken bites and honey mustard dip make for a delicious pairing with these sweet potato tater tots. Or, if you’d like something more savory, this buffalo chicken dip with cauliflower is a tasty contrast.

Sweet Potato Tater Tots

This simple and sweet treat will up your snack game

Course Appetizer

Cuisine American

Prep Time 40

Cook Time 40

Total Time 1 20

Servings

Calories 260kcal

Author FoodFaithFitness

Ingredients

4 medium sweet potatoes about 2 pounds, peeled and cut into cubes
1/2 teaspoon sea salt plus more to taste
1/4 teaspoon freshly ground black pepper
3/4 cup grated Parmesan cheese preferably freshly grated
1 teaspoon garlic powder
1/4 teaspoon cayenne pepper optional
1 teaspoon dried oregano
1/2 cup regular breadcrumbs
1 cup panko breadcrumbs for added crunch
Olive oil spray for coating

Instructions

Begin by preheating your oven to 425 degrees F. Prepare two baking sheets by lining them with parchment paper or lightly coating them with olive oil spray (it helps prevent sticking).
Steam the sweet potato cubes until tender, about 10-15 minutes. You can do this by placing them in a steaming basket over boiling water or using a microwave-safe bowl with a bit of water, covered, and microwaved on high for 5-7 minutes.
Once the sweet potatoes are tender, transfer them to a large bowl and mash them with a fork or potato masher until smooth. Season the mashed sweet potatoes with sea salt, black pepper, Parmesan cheese, garlic powder, cayenne pepper (if using), and oregano. Mix well.
In a separate shallow dish, combine the regular breadcrumbs and panko breadcrumbs. This will be your coating mixture.
Using a tablespoon or a small cookie scoop, shape the sweet potato mixture into small cylinders resembling traditional tater tots. Roll each tot in the breadcrumb mixture, then place them on the prepared baking sheets. You need to leave a bit of space between each tot.
Make sure to lightly spray the tops of the tater tots with olive oil spray. This is what makes them crispy!
Bake in the preheated oven for 10 minutes, then carefully flip each tot and continue baking for another 10-15 minutes, or until they are golden brown.
Serve with your favorite dip or on their own. DEVOUR!