Healthy Baked Cauliflower Sweet Potato Tater Tots: A Wholesome & Delicious Snack
Step into a world where your childhood cravings meet adult nutrition! These Cauliflower Sweet Potato Tater Tots redefine classic comfort food, offering all the nostalgic flavor you remember, but without any of the processed ingredients. Forget the deep fryer; these tots are perfectly baked, resulting in a crispy exterior and a tender, flavorful interior. If you’ve ever found yourself longing for the familiar crunch of tater tots but wishing for a healthier alternative, then this recipe is your answer. Prepare to be amazed by how incredibly delicious and satisfying these wholesome, homemade tots truly are.
This post has been updated from the original posted September 25, 2017.
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Football season, or any gathering for that matter, calls for an exceptional spread of delicious food, and these cauliflower and sweet potato tater tots, especially when dipped in homemade ketchup, are an absolute essential. They stand proudly alongside other fantastic crowd-pleasers like hearty lentil chili, fluffy vegan cornbread, savory baked samosas, customizable flatbread pizza, and delightful spiced nuts. The list of game day favorites is long, but homemade cauli tots are always at the top for good reason!
Why You’ll Love These Healthy Cauliflower Sweet Potato Tots
These aren’t just any tater tots; they’re a revelation! Here’s why these healthy baked tots are about to become your new favorite snack:
- Fun & Engaging: Tater tots are inherently playful and always a hit! Their bite-sized nature makes them perfect for snacking, especially when entertaining.
- Irresistibly Tasty: The combination of earthy cauliflower and sweet potato, seasoned just right, creates a flavor profile that’s both comforting and exciting. You won’t miss the traditional fried version!
- Dietary-Friendly: Proudly gluten-free, dairy-free, and vegetarian, these tots can easily be made vegan with a simple flax egg substitution. This makes them suitable for a wide range of dietary needs and preferences.
- Baked, Not Fried: By baking instead of frying, we drastically cut down on unhealthy fats and calories, making these a truly guilt-free indulgence. You get that desired crispiness without the grease.
- Loaded with Nostalgia: They capture the essence and shape of the beloved tater tots from your childhood, evoking happy memories with every bite.
- Packed with Healthy Ingredients: Made with real, whole foods like cauliflower and sweet potato, these tots provide essential vitamins, minerals, and fiber, turning a snack into a nutrient-rich treat.
- No Refined Oils or Sugars: We opt for wholesome alternatives, ensuring a clean and healthy snack free from unnecessary additives often found in store-bought versions.
- Surprisingly Easy to Make from Scratch: Don’t be intimidated by homemade; this recipe is straightforward and rewarding, proving that making healthy snacks can be simple.
- Perfect Finger Food for Parties: Their convenient size and delicious taste make them an ideal appetizer or side dish for any social gathering, from casual get-togethers to festive celebrations.
- Complemented by a Yummy Dipping Sauce: A delicious homemade ketchup recipe is included, elevating the flavor even further and providing a fresh, zesty counterpart to the savory tots.
I recently attended a party where frozen tater tots were served, straight from the bag and into the oven. Everyone devoured them, and it sparked an idea: I could create a much healthier, more flavorful version. A quick glance at the ingredient list of conventional tater tots confirms that they are definitely due for a wholesome makeover!
Ingredients and Substitutions for Wholesome Tots
Crafting these delicious tots requires just a few simple, everyday ingredients. Here’s what you’ll need and some helpful substitution tips:
- Sweet Potato: This is one of the stars of our tots, offering natural sweetness and a creamy texture when baked. Sweet potatoes are rich in beta-carotene, fiber, and vitamins. Choose a firm, medium-sized sweet potato for the best results.
- Cauliflower Rice: I prefer using convenient frozen cauli-rice, which saves prep time and ensures consistent texture. However, fresh cauliflower works beautifully too; simply pulse florets in a food processor until they resemble rice. Cauliflower is low in calories but high in vitamins C and K.
- Onion: Finely diced onion adds a subtle savory depth and aromatic flavor to the tots. Yellow or white onion works well. You can also experiment with a pinch of garlic powder for an extra flavor boost.
- Eggs: Large eggs act as a crucial binding agent, holding the tots together. To make this recipe completely vegan, you can easily substitute with flax eggs (1 tablespoon ground flaxseed meal mixed with 3 tablespoons water per egg, let sit for 5 minutes until gelled).
- Corn Meal (Super Fine): Super fine corn meal provides structure and helps achieve that desirable crispy exterior. If you don’t have super fine, regular fine corn meal is acceptable. For a gluten-free alternative, you can also use a gluten-free all-purpose flour blend, oat flour, or almond flour, though the texture might vary slightly.
- Salt and Pepper: Essential for seasoning! Coarse sea salt and ground white pepper enhance all the flavors in the tots. Feel free to adjust quantities to your taste, or add other spices like smoked paprika or a hint of cayenne for a kick.
- Olive Oil Spray: Used to lightly coat the baking sheet and the tots themselves, ensuring they crisp up beautifully in the oven without needing to be submerged in oil. You can also brush with a small amount of olive oil if you don’t have spray.
How to Make Healthy Baked Cauliflower Sweet Potato Tots
Making these wholesome tots from scratch is simpler than you might think. Follow these steps for crispy, flavorful results:
Step 1: Prepare the Oven and Sweet Potato. Preheat your oven to 400°F (200°C). Line a large, rimmed baking sheet with unbleached parchment paper. This prevents sticking and makes cleanup a breeze. Prick the sweet potato several times with a fork to allow steam to escape during baking. Place it on the prepared baking sheet and bake for approximately 50 minutes, or until it’s tender when pierced with a fork but not overly mushy. This ensures the sweet potato is cooked through and easy to mash.
Step 2: Increase Oven Temperature. Once the sweet potato is baked, increase the oven temperature to 450°F (230°C). This higher temperature is crucial for getting those tots perfectly golden and crispy.
Step 3: Combine Ingredients. Allow the baked sweet potato to cool slightly until it’s comfortable to handle. Scoop out the soft flesh into a large mixing bowl. Use a fork to thoroughly mash the sweet potato until it’s smooth. Add the thawed cauliflower rice, finely diced onion, eggs, super fine corn meal, salt, and pepper to the bowl. Mix everything together until all ingredients are well incorporated and you have a cohesive, slightly sticky mixture.
Step 4: Form and Arrange the Tots. Lightly spray the parchment-lined baking sheet with olive oil. Using your hands, scoop out small portions of the mixture and form them into classic tater tot-like cylinders. Aim for consistent size for even baking. Arrange the formed tots in rows on the prepared baking sheet, leaving a little space between each one to ensure even cooking and crispiness. Lightly spray the tops of the formed tots with olive oil spray.
Step 5: Bake to Golden Perfection. Place the baking sheet in the preheated 450°F (230°C) oven and bake for 20 minutes. After 20 minutes, carefully flip each cauliflower tot over with a spatula. Spray the newly exposed tops with another light mist of olive oil spray. Return them to the oven and bake for an additional 10-15 minutes, or until they are beautifully golden brown and crispy on all sides. Serve immediately with your favorite dipping sauce!
Homemade Dipping Sauce for Cauliflower Sweet Potato Tots
What’s a delicious tater tot without a fantastic dipping sauce? While store-bought ketchup might be tempting, making your own takes these tots to another level. Our homemade ketchup is free from high-fructose corn syrup and artificial ingredients, allowing the natural flavors to shine through.
To make this simple and healthy dipping sauce, whisk together a 6-oz can of tomato paste, 3 tablespoons of pure maple syrup (for natural sweetness), 2 tablespoons of apple cider vinegar (for tang), 2 teaspoons of whole grain mustard (for depth), and initially 2 tablespoons of water. Gradually add more water, 1 tablespoon at a time, until you reach your desired consistency for dipping. Taste for seasoning, adding a pinch more salt and pepper as needed. For those who enjoy a little heat, a tiny sprinkle of cayenne pepper adds a wonderful kick. This homemade sauce is not only delicious but also incredibly fresh and wholesome.
Tips for Perfectly Crispy Cauliflower Sweet Potato Tots
Achieving that ideal crispy exterior while maintaining a tender interior is key to delicious tater tots. Here are a few tips to ensure your baked cauli tots come out perfect every time:
- Don’t Overcrowd the Pan: Give your tots space! Arrange them in a single layer on the baking sheet, ensuring there’s a small gap between each one. This allows hot air to circulate freely around each tot, promoting even cooking and crispiness. If the pan is too crowded, the tots will steam instead of crisp. Use two baking sheets if necessary.
- Parchment Paper is Your Friend: Always use parchment paper. It prevents sticking, makes flipping easier, and ensures your tots develop a beautiful golden crust without leaving bits behind.
- Flip Halfway Through: Don’t skip the flipping step! Turning the tots over halfway through the baking time ensures both sides get direct heat, leading to uniform crispiness and a lovely golden color all around.
- Generous Olive Oil Spray: A light, even coating of olive oil spray on both sides of the tots (before the first bake and after flipping) is essential for that crispy texture. It helps create a barrier that holds moisture in while letting the outside brown.
- High Oven Temperature: The higher oven temperature (450°F / 230°C) is crucial for achieving that “fried” texture without actual frying. It quickly crisps the exterior before the interior overcooks.
- Cool the Sweet Potato: Ensure your baked sweet potato is cool enough to handle, but also cool enough that it doesn’t make the mixture too warm. A slightly cool mixture is easier to handle and form into tots.
Storage and Reheating Instructions
These cauliflower sweet potato tots are best enjoyed fresh out of the oven, but if you have leftovers, don’t worry! Here’s how to store and reheat them to maintain their deliciousness:
- Storage: Allow the cooked tots to cool completely before transferring them to an airtight container. Store them in the refrigerator for up to 3-4 days.
- Freezing (Unbaked): If you want to prepare them ahead of time, you can freeze the formed, unbaked tots. Arrange them in a single layer on a parchment-lined baking sheet and freeze until solid (about 1-2 hours). Once frozen, transfer them to a freezer-safe bag or container. They can be stored in the freezer for up to 2-3 months. When ready to bake, place them directly on a prepared baking sheet (no need to thaw) and add an extra 5-10 minutes to the baking time, flipping halfway.
- Reheating: To reheat leftover baked tots, preheat your oven to 400°F (200°C) or use an air fryer. Spread the tots in a single layer on a baking sheet (or in the air fryer basket). Bake or air fry for 8-12 minutes, or until they are heated through and have re-crisped. Avoid the microwave, as it will make them soft and mushy.
Variations and Serving Suggestions
While these cauliflower sweet potato tots are fantastic as is, feel free to get creative with variations and how you serve them:
- Spice It Up: Add a pinch of smoked paprika, chili powder, or a dash of your favorite seasoning blend (like taco seasoning or a touch of curry powder) to the mixture for an extra flavor dimension.
- Herbaceous Twist: Freshly chopped herbs like parsley, chives, or cilantro can brighten the flavor profile. Mix them into the tot mixture before forming.
- Cheesy Goodness: For a non-vegan option, a sprinkle of grated Parmesan cheese or a mild cheddar mixed into the batter would add a lovely savory, cheesy note. For a vegan cheesy flavor, nutritional yeast is an excellent addition.
- Add More Veggies: Finely grated zucchini (squeezed dry) or carrots could be incorporated into the mixture for an even greater nutrient boost, adding subtle sweetness and color.
- Alternative Dipping Sauces: Beyond the homemade ketchup, consider a creamy avocado ranch, a spicy sriracha mayo (vegan or regular), a zesty lemon-tahini sauce, or even a simple dollop of hummus.
- Main Dish Component: These tots aren’t just for snacking! Serve them as a wholesome side dish with veggie burgers, grilled plant-based chicken, or alongside a fresh salad for a complete meal.
More Healthy Game Day Snacks You’ll Love
Looking for more wholesome yet delicious options to round out your game day spread or party platter? We’ve got you covered with these fantastic recipes that are just as satisfying and healthy as our cauliflower sweet potato tots:
- Vegan Artichoke Crab Cake Recipe
- Crispy Roasted Black Beans with Taco Seasoning
- Easy Vegan White Bean Dip with Garlic and Herbs
- 4-ingredient Homemade Guacamole Recipe
📖 Recipe
Cauliflower Tater Tots
Debra Klein
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Equipment
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Large Rimmed Baking Sheet
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Unbleached Parchment Paper
Ingredients
- 1 sweet potato
- 1 12-oz frozen cauliflower rice
- ½ cup diced onion small dice
- 2 large eggs
- ¾ cup super fine corn meal
- 1 teaspoon coarse sea salt
- ½ teaspoon ground white pepper
- olive oil spray
Ketchup Dipping Sauce
- 1 6-oz can tomato paste
- 3 tablespoon maple syrup
- 2 tablespoon apple cider vinegar
- 2 tablespoon water
- 2 teaspoon whole grain mustard
- ¼ teaspoon coarse sea salt
- ⅛ teaspoon cayenne pepper optional
Instructions
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Bake the sweet potato: preheat oven to 400°F (200°C), prick potato with tines of fork in a few spots. Place on parchment lined baking sheet and bake for 45-50 minutes. A fork will easily go into baked potato, but avoid overcooking and having mush.
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Turn oven up to 450°F (230°C). Spray parchment paper with olive oil spray.
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When potato is cool enough to handle, scoop out flesh into large bowl. Mash with fork and then add cauli-rice, corn meal, small dice onion, eggs and seasoning. Mix well.
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Use your hands to form mixture into cylinders that resemble tater tots. Place in rows on prepared baking sheet. Spray tops with olive oil.
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Bake for 20 minutes. Flip. Bake for another 15 minutes, until golden.
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While tots are baking, make the ketchup. Whisk together tomato paste, maple syrup, apple cider vinegar, mustard, salt and pepper. Thin with 1-2 tablespoons water until desired dipping sauce consistency is achieved.
Notes
Nutrition
Note
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.
Frequently Asked Questions (FAQ)
- Can I make these cauliflower sweet potato tots vegan?
Yes! To make them vegan, simply substitute the two large eggs with two flax eggs. For each flax egg, mix 1 tablespoon of ground flaxseed meal with 3 tablespoons of water and let it sit for about 5 minutes until it forms a gel-like consistency. - Are these tots gluten-free?
Absolutely! This recipe uses corn meal, which is naturally gluten-free. Just ensure any other ingredients you use (like seasonings) are also certified gluten-free if you have strict dietary requirements. - Can I air fry these tater tots?
Yes, air frying is a fantastic option for even crispier tots! Preheat your air fryer to 375°F (190°C). Spray the tots lightly with olive oil and arrange them in a single layer in the air fryer basket (do not overcrowd). Cook for 15-20 minutes, shaking the basket halfway through, until golden brown and crispy. - How do I ensure my tots are not mushy?
The key is to avoid overcooking the sweet potato initially (you want it tender, not mushy) and to bake the tots at a high temperature, ensuring enough space between them on the baking sheet for air circulation. Flipping them halfway through also helps achieve a firm, crispy texture. - Can I add other vegetables to the mix?
Certainly! Finely grated zucchini (squeezed thoroughly to remove excess moisture), carrots, or even a small amount of finely chopped bell pepper can be added for extra nutrition and flavor.
We hope you enjoy these incredibly healthy and delicious Cauliflower Sweet Potato Tater Tots. They are a true testament to how satisfying wholesome eating can be!