These sweet potato & carrot “tots” are a healthier twist on classic tater tots and a delicious way to slip extra orange vegetables into your family’s meals. Packed with vitamin A precursors and vitamin C, they make a vibrant side, snack, or appetizer that most kids (and adults) enjoy. This easy sweet potato recipe yields crispy, flavorful tots that are lightly cheesy and seasoned—perfect for dipping or serving alongside your favorite main dishes.
Sweet Potato and Carrot “Tots”
I tested this recipe several times to get the texture just right. Gently sautéing the grated vegetables for a few minutes before shaping the tots helps remove excess moisture and yields a firmer, more cohesive mixture. The small amount of mozzarella and whole wheat panko adds structure and a light savory flavor, while the egg binds everything together. Bake until golden and crisp, flipping halfway through for even browning. Serve these warm with ketchup, a yogurt-based dip, or your favorite sauce.
Recipe Details
Total time: 40 mins
Yield: 6 servings (about 30 tots). Serving size: 5 tots
Ingredients
- Olive oil spray (for the pan)
- 1 large sweet potato (about 1/2 pound), peeled
- 1 large carrot (about 1/4 pound), peeled
- 1 large egg, lightly beaten
- 1/2 cup plus 2 tablespoons whole wheat panko breadcrumbs
- 1/4 cup grated mozzarella cheese
- 1 teaspoon kosher salt
- Freshly ground black pepper, to taste
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/4 teaspoon smoked paprika
Instructions
- Preheat the oven to 375°F (190°C). Lightly spray a sheet pan with olive oil and set aside.
- Cut the sweet potato and carrot into 3–4 large chunks each. Place them in a food processor fitted with a metal blade and pulse until they are finely chopped to rice-sized pieces. If you don’t have a food processor, grate both vegetables finely by hand.
- Heat a large skillet over medium heat and lightly spray it with olive oil. Add the chopped sweet potato and carrot and cook, stirring, for about 5 minutes, until the vegetables begin to soften and excess moisture reduces.
- Transfer the cooked vegetables to a large bowl. Add the beaten egg, panko, grated mozzarella, onion powder, garlic powder, smoked paprika, salt, and pepper. Stir with a spatula until the mixture is evenly combined. If the mixture seems too wet, add an extra tablespoon of panko; if too dry, a splash of water or an additional egg white will help bind.
- Using clean hands, shape the mixture into small rectangular tots, about 1 tablespoon each, pressing and rolling firmly so they hold together. Place them evenly spaced on the prepared sheet pan. Lightly spray the tops with olive oil.
- Bake for 10 minutes, then remove the pan and carefully flip each tot using a spatula or your hands. Return to the oven and bake for another 10–12 minutes, or until both sides are golden brown and crisp. Total yield is approximately 30 tots.
- Remove from the oven and let cool for a few minutes before serving. These are best enjoyed warm and crisp.
Nutrition (per serving)
Calories: 98 kcal; Carbohydrates: 16 g; Protein: 4 g; Fat: 2 g; Cholesterol: 33.5 mg; Sodium: 255 mg; Fiber: 2 g; Sugar: 1.5 g.
Tips and Variations
- For a milder flavor, omit the smoked paprika or reduce the garlic/onion powders. For more heat, add a pinch of cayenne.
- To make these dairy-free, substitute the mozzarella with 2–3 tablespoons of nutritional yeast or omit the cheese and add a bit more panko for structure.
- If shaping is difficult because the mixture is too sticky, chill it for 10–15 minutes in the refrigerator to firm up before forming tots.
- Air-fryer option: cook at 375°F for about 10–12 minutes, shaking or flipping halfway through, until crisp and browned.
Storage and Reheating
Store cooled tots in an airtight container in the refrigerator for up to 3 days. Reheat in a 375°F oven for 8–10 minutes or in an air fryer at 350°F for 4–6 minutes to restore crispness. Freezing: arrange baked tots in a single layer on a tray to freeze, then transfer to a freezer bag; reheat from frozen in a preheated oven until hot and crisp.
Serving Suggestions
Serve these sweet potato and carrot tots as a side to grilled chicken, fish, or a veggie burger. They also work well as a snack with ketchup, ranch, yogurt dip, or an herbed aioli. Their slightly sweet, savory flavor pairs nicely with tangy or spicy dips.
