Description
Delicious and healthy Sweet Potato Tots with Carrot are a perfect bite-sized snack or side dish. These crispy baked or air-fried tots combine the natural sweetness of sweet potatoes and carrots with a savory blend of spices and parmesan cheese. Easy to prepare and kid-approved, they make a nutritious alternative to traditional potato tots.
Ingredients
Scale
Vegetables
- 2 medium sweet potatoes (about 1 lb)
- 2 medium carrots
Binding and Seasoning
- 1 egg
- 1/2 cup breadcrumbs (plus extra for coating for added texture)
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- 1/2 tsp salt (adjust as desired)
- 1/4 tsp freshly ground black pepper
- 1/4 cup parmesan cheese (optional)
- Olive oil or avocado oil (for brushing or coating hands)
Instructions
- Cook the Vegetables: Begin by boiling or steaming the sweet potatoes and carrots until they are tender and easily pierced with a fork. Steaming is preferred to retain nutrients.
- Preheat Cooking Device: If baking, preheat your oven to 400°F and line a baking sheet with parchment paper. If air frying, wait to preheat the air fryer to 380°F just before cooking.
- Mash and Mix: Once the vegetables are soft, mash them together in a large bowl. Add breadcrumbs, egg, parmesan cheese, garlic powder, paprika, ground black pepper, and salt. Mix well to form a sticky batter.
- Shape the Tots: Using your hands (lightly coated with oil to prevent sticking) or a small cookie scoop, shape the mixture into bite-sized tots or cylindrical shapes. For extra crispiness, roll the shaped tots in additional breadcrumbs.
- Cook the Tots: For baking, place the tots on the prepared baking sheet, brush lightly with olive or avocado oil, and bake for 20-25 minutes, flipping halfway through until golden and crispy. For air frying, cook at 380°F for 10-15 minutes, shaking the basket halfway through.
- Cool and Serve: Allow the tots to cool slightly before serving. They pair wonderfully with ketchup or your favorite dipping sauce.
Notes
- You can substitute breadcrumbs with gluten-free alternatives if needed.
- Add nutritional boosters such as ground flaxseeds, chia seeds, or hemp seeds to increase nutrient content.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or air fryer to retain crispiness.
- Adjust seasoning to taste, adding more or less salt and spices as preferred.
Nutrition
- Serving Size: 2 tots
- Calories: 90
- Sugar: 3g
- Sodium: 180mg
- Fat: 3.5g
- Saturated Fat: 1g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 13g
- Fiber: 2g
- Protein: 3g
- Cholesterol: 30mg
