Want healthy meals your kids will love?

Sweet Potato Tots Recipe

Sweet Potato Tots. More vitamins than tater tots! https://www.superhealthykids.com/sweet-potato-tots/

I can’t help but think about tater tots when I think about lunch at my elementary school.  I never ate them at home, but remembering eating them at school is so nostalgic for me.   Our Sweet Potato Tots Recipe is definitely a made-over much healthier version of a regular fried tater tot. Our tots are crunchy, slightly sweet and packed full of vitamins, minerals and fiber.

Sweet Potato Tots Recipe. More vitamins than tater tots- SWEET POTATO TOTS!

Start by peeling

sweet potato

cooking spray

Sweet Potato Tots Recipe. More vitamins than tater tots- SWEET POTATO TOTS!

While they are baking, whip up this delicious Tangy Apricot dipping sauce.

Sweet Potato Tots Recipe. More vitamins than tater tots- SWEET POTATO TOTS!

And scarf.  Hopefully your children can have memories of these tots for years to come.

Print Recipe Pin Recipe
3.1 from 11 votes

Sweet Potato Tots

Prep Time15 minutes
Cook Time30 minutes
Course: Side Dish
Cuisine: American
Servings: 4 servings
Calories: 309kcal




  • Preheat oven to 375 degrees.
  • Boil sweet potatoes in salted water in a pot for 10-15 minutes or until you can stick a fork in the center.
  • Drain and cool.
  • Grate the potatoes into a bowl.
  • Place the flours, panko and cinnamon in a bowl and stir to combine.
  • In a small bowl, add egg and whisk.
  • Take a small amount of the potato mixture and shape into a tot.
  • Roll the tot in whisked egg, then the flour/panko mixture.
  • Place onto a sprayed baking sheet and coat evenly with cooking spray.
  • Bake for 15 minutes or until golden.
  • Mix sauce ingredients together until blended; chill for an hour.
  • Allow tots to cool before serving.


Calories: 309kcal | Carbohydrates: 64g | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 49mg | Sodium: 183mg | Fiber: 4g | Sugar: 21g
Keyword : bake, dairy free, kid friendly, sweet potatoes, tater tots, vegetarian


Sweet Potato Tots Recipe. More vitamins than tater tots- SWEET POTATO TOTS!

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

Leave a Comment:
Did you make this recipe? Leave a review!

Your email address will not be published. Required fields are marked *

Recipe Rating


You could definitely try it, but when they thaw they might release water and make them a bit soggy. You could probably remedy this by baking longer. If you try it, let us know how they turn out!

Hello, I was wanting to try these for my family I was wondering if you have the nutritional facts? How long will these last

These look great, but not very “time friendly” Plus, using two pans and a baking sheet for a side dish seems so intense!!

PS, I’m still totally trying it.

I have tried this recipe twice now. The first time I forgot about my sweet potato and it we ended up having mashed sweet potatoes instead. The second time was not a train wreck and turned out pretty darn good!
I had to improvise with what I had; only one lonely end piece of bread and ground flax seeds for the panko. I also didn’t really feel like forming a bunch of tiny tater tots in my hands and used a small spring-loaded scoop. The other adjustment I made is I mixed the beaten egg into the sweet potatoes and skipped the dipping in eggs step altogether.
In the end my husband didn’t even try them (not a sweet potato fan) and my son ate about a dozen of them. Thank you for the wonderful recipe, even though I didn’t follow it 🙂

You could probably just use the steam bag sweet potatoes and peel the skin off when they cool to save time and dishes!

This sounds delicious and I can’t wait to try it! I didn’t notice a link to the tangy apricot sauce recipe or instructions on how to make it. Can you please post it? Thanks! 🙂

This sounds so good. I’d really like to try the sauce too. Can you post that recipe or a link? Thanks.