A healthy twist on a nostalgic comfort food many of us grew up on, Sweet Potato Tots are a delicious finger food to add to your life! Loaded with vitamin A, vitamin C, manganese and fiber from the sweet potato and chocked full of protein, iron and manganese from the quinoa, these beauties are also egg-free, gluten free, dairy-free, nut-free and perfect for hungry little hands!Jump to Recipe
A Note from Taesha:
I first stumbled upon Kayla’s brilliant kitchen creations on Instagram . Creating recipes that were loaded with nutrient dense ingredients and aimed at empowering parents to raise little ones into healthy balanced eaters, Kayla instantly felt like a lady who spoke the same language as me…..and was on a similar mission! So when Kayla offered to create this truly amazing recipe for the TNN community, I was beyond dazzled! Enjoy, friends. Go give her a follow. And be as inspired as I always am by her ideas.
Ah, quinoa: the only grain that makes you feel good even if you can’t pronounce it. Known for being a complete protein, naturally gluten-free and probably the messiest food you can hand to a toddler. It’s a staple food in my mostly meat-free home, but has been my arch nemesis when it comes to kitchen clean up, until now.
Hi, Im Kayla; mother of two, art therapist and nutrition nerd. I am the woman behind The Family Food Project, my creative place to make food that my family loves while debunking the common misconception that children will not eat vegetables. Since my oldest was a year old (she is now 4), I have been documenting her meals and sharing tips along the way to inspire others to not only eat their veggies, but to love them too. I am thrilled to contribute this recipe to The Natural Nurturer community and hope that you give it a try.
As I stated above, the quinoa conundrum had been on my mind for some time. I created a quinoa cake recipe that seemed to be the solution but required an egg to stick it all together. When I came up with this recipe, my goal was to find a way to create a portable, lunchbox-friendly recipe without the use of an egg. Using the nutrient-dense and notoriously sticky sweet potato was the key to it’s success.
The other key player here is flax meal, which is simply ground flax seeds. Flax seeds are rich in omega 3 fatty acids and antioxidants. What makes them fun to cook with is their ability to absorb liquid, creating a gelatinized (or egg-like) texture. I like to store mine in the fridge as they can spoil quickly and grind them right before I use them as they oxidize once ground. Also, fun fact: they are pretty indigestible if left whole, so they must be ground to be absorbed by the body. Told you: nutrition nerd, but I digress.
Simply put, this recipe checks all the boxes for nostalgic, kid-friendly and nutrient-packed goodness. It comes together easily with leftovers too. It is naturally gluten-free, vegan and made with just a handful of simple ingredients. May their bellies be full and your floor be clean.
Suggested adaptations for making sweet potato tots
1. Make them into a patties! If you prefer, you can skip the tot shape and makes these into patties for an easy mini veggie burger!
2. No rice flour? No problem! Sub the rice flour in this recipe with gluten free flour!
Other sweet potato recipes you are going to love
- Sweet Potato Peanut Butter Muffins
- Sweet Potato & Salmon Poppers
- Super Duper Easy Sweet Potatoes in the Slow Cooker
Sweet Potato Tots
Potato Tots are a delicious finger food to add to your life! Loaded
with vitamin, vitamin C, manganese and fiber from the sweet potato and
chocked full of protein, iron and manganese from the quinoa, these
beauties are also egg-free, gluten free, dairy-free, nut-free and perfect for
hungry little hands!
- 1 cup cooked quinoa
- 1/2 cup cooked and mashed sweet potato or yam
- 1/2 tsp sea salt
- 2 tbsp ground flax
- 5 tbsp brown rice flour divided (Or you can sub with gluten free flour)
- coconut or avocado oil for cooking
- Thoroughly mix quinoa, sweet potato/yam, ground flax and sea salt in a bowl.
- Add in approximately 2 tablespoons of brown rice flour until mixture is sticky and able to be formed.
- Form mixture into little balls and squeeze them gently into a tot shape.
- Roll each tot in a bowl with the remaining brown rice flour to coat the outside.
- Using your favorite pan, heat the coconut/avocado oil over medium heat. Once the oil is hot, add the tots.
- Roll the tots around as needed until all sides turn a golden brown color.
- Enjoy with some natural ketchup or your favorite tot dipping sauce!
The nutritional information is provided as an estimate only and may vary based on the product type, servings and other factors. If you are following a diet, please consult with a professional nutritionist or your doctor. Stay healthy!