Get ready to make everyone at your table happy with these Vegan Sweet Potato Quinoa Tots. They are gluten-free, nut-free and refined sugar-free. With just a couple ingredients, these simple and flavorful tots are going to become a fast favorite.
This is an EASY weeknight option. They're a perfect appetizer, finger food, or side dish. I make them with pantry ingredients I always have on hand, and they can be made ahead of time as part of meal prep or even frozen. They're truly so versatile!
They have plant-based protein from the quinoa, whole grains from the oats, and of course, veggies from the sweet potatoes! I love to eat these Vegan Sweet Potato & Quinoa Tots. They're so addictive while also being so nutritious!
Making Tots in the Oven
I tested these tots in the oven, and while it works, they just taste better cooked on the stove top with a little bit of oil! It also takes less time to cook them in a cast-iron skillet and they get a delicious crunch that is so enjoyable.
Allergy-Friendly Vegan Sweet Potato Quinoa Tots
These crispy, delicious tots are egg-free, soy-free, gluten-free, dairy-free, and nut-free. Everyone at your table can enjoy this dish!
Kid-Friendly Sweet Potato Tots
These tots are a favorite for all three of my kiddos! They're flavorful finger food perfect for dipping and soft enough for toddlers to enjoy. What more could kids want?! Since little ones love dunking, serve them with ketchup, honey mustard sauce, hummus, or tahini (although I personally love these with a cilantro lime sauce or roasted garlic dip). Check out this post for more healthy snacking tips for kids and toddlers!
Health Benefits of Sweet Potatoes
Sweet potatoes are one of my favorite vegetables to incorporate into recipes whenever possible. Their vibrant orange color lets you know you are getting all that immune-boosting vitamin A (also helpful for vision and bone health). You’re also getting dietary fiber, potassium, and they’re high in vitamin C. Sweet potatoes are convenient and versatile and somehow serve as both a comfort food and health food all at once.
Sweet potatoes have similar calorie content to russet potatoes but with more fiber. One medium sweet potato offers almost 700% of your daily recommend intake of vitamin A, while russets offer none, and sweet potatoes offer almost double the amount of vitamin C compared to russets (source).
All About Quinoa
Quinoa is one of my go-to foods! It's perfect for meal prepping because it is light and absorbs flavor so well. It's so good in baked into foods (like these tota!) and I love it as a side to almost any entree. It is easy to prepare and offers such amazing health benefits.
It is loaded with fiber (one serving has over five grams) and is considered a complete protein with all nine essential amino acids. This makes it a great source of plant-based protein for vegans. In fact, it has more protein than any other grain. Quinoa is a good source of folate, magnesium, iron, phosphorus and many phytochemicals. It also offers important minerals such as calcium, potassium, copper and zinc.
For a complete guide on quinoa, see my post on Quinoa Benefits for Vegans (+ Recipes).
What to Serve With Sweet Potato Tots
Let's make a meal of it! Here are a couple favorites that would pair really well with my tot recipe...
- The Best Vegan Mac & Cheese
- Vegan Cream of Asparagus Soup
- Crispy Maple Roasted Brussels Sprouts
- Kid Approved Vegan Carrot Soup
- Instant Pot Vegan Mashed Potatoes
- Maple Roasted Butternut Squash
- Easy One-Pot Pasta
@eatingbyelaine A kid-friendly lunch/dinner idea that the adults love too ❤️ SWEET POTATO QUINOA TOTS #kidfriendlyrecipe #kidapprovedmeals #kidlunchideas #sweetpotatotots #quinoarecipe #fingerfood #easylunch ♬ Thing of Beauty - Danger Twins
Vegan Sweet Potato Quinoa Tots
- Total Time: 12 minute
- Yield: 25 1x
- Diet: Vegan
Description
Get ready to make everyone at your table happy with these Vegan Sweet Potato Quinoa Tots. They are gluten-free, nut-free and refined sugar-free. With just a couple ingredients, these simple and flavorful tots are going to become a fast favorite.
Ingredients
- 1 cup cooked quinoa (made in Instant Pot or on stovetop)
- ¾ cup oat flour (see notes for chickpea flour option)
- 1 cup sweet potato, mashed (made from one medium sweet potato in the Instant Pot or oven with the skin removed - see notes for how)
- 1 ¼ teaspoon fine salt
- ¼ teaspoon ground black pepper
Instructions
- Mix together all ingredients in a mixing bowl until well combined. Use your hands to form into 25 tots.
- Cook in a skillet on the stovetop in 1-2 tablespoons of extra virgin olive oil for 5 minutes per side. Or, bake in the oven at 400 degrees Fahrenheit for 10 minutes, flip and then bake for 10 minutes more.
- Enjoy immediately dipped in ketchup, my homemade sour cream, my homemade vegan honey mustard sauce or my easy tahini sauce.
- Store leftovers in an airtight container in your refrigerator for up to 1 week. Reheat in the oven or on the stovetop for best results.
- This recipe can be made in advance and stored in the freezer for up to 2 months. To freeze, place the tots on a baking sheet lined with parchment paper (not touching one another). Once frozen solid you can transfer the tots to a freezer-safe storage container or bag where they are touching. To thaw, place the tots in the refrigerator for 24 hours prior to reheating for best results. Reheat on the stovetop or the oven for best results.
Notes
For added protein instead of ¾ cup of oat flour use ½ cup oat flour and ¼ cup of chickpea flour.
For added texture and plant-based protein (and healthy fats) you can add ½ cup of my homemade grain-free panko breadcrumbs. Just mix them in before forming into tots and proceed with the recipe as directed.
I sometimes add 1 tablespoon maple syrup, 1 teaspoon dijon mustard and ½ teaspoon garlic powder for added flavor.
I cooked my sweet potato in my Instant Pot pressure cooker. To do this, place one or more sweet potatoes on the steamer rack in the pot. Add 1 cup of water. Cook on manual high pressure for 25 minutes (no need to peel the potato first). Make sure the valve is on sealed not venting. When it is done cooking, manually release the steam. Use tongs to transfer the potato(es) to a cutting board and slice in half lengthwise. Once cooled you can remove the skin with your hands by peeling it back. It should come right off without much effort.
If you do not have a pressure cooker, you can also bake your potato whole in the oven. Here is how I recommend baking a sweet potato in the oven: Place a baking sheet lined with aluminum foil on the bottom rack of your oven. Preheat your oven to 425 degrees Fahrenheit. Pierce the sweet potato with a fork on one side then place directly on the middle rack (not on a baking sheet and not wrapped in foil). Bake for 45 minutes or until tender and the skin is thin and toasty. Baking time will vary based on the diameter of your sweet potato. You may need up to 60 minutes for a large sweet potato. The bottom baking sheet will catch any drippings for an easy cleanup. Remove from oven and pierce with a knife to ensure it is fully cooked. Allow the potatoes to cool for 5-10 minutes for easier handling. Slice the potatoes in half and split the flesh down the center.
Prep time assumes quinoa and sweet potatoes have been cooked in advance.
- Prep Time: 5
- Cook Time: 10-15
- Category: Side Dish
- Method: Stovetop or Oven
Keywords: quinoa sweet potato veggie tots
Sara says
THESE ARE THE MOST INSANE THING YOULL EVER MAKE OMG IM MAKING THESE FOR EVERY MEAL!!
Elaine Gordon says
Haha! You leave the best comments, Sara! I love it! Thank you SO much for the review! I really appreciate it and I'm so so happy you love them too! You can definitely add more seasoning - I kept them simple for the kids here.
Tanya Lucy Apekian says
Have you ever tried to make them in air fryer? I was wondering if it would be good?
Elaine Gordon says
I have not but another reader did and loved it actually!
Harika Tandra says
Hi,
Did you try these with millet ? Wondering if cooked millet instead of quinoa will have the same effect.
Elaine Gordon says
Hi, Harika! I have not tried that but I bet it would work just fine! Please let me know how it goes for you 🙂 Best, Elaine
Alivia says
Although they sounded delicious, I wasn’t expecting to like them this much!! My husband, who is somewhat picky, even loves them! Seriously impressed!
Elaine Gordon says
hank you so much, Alivia! I'm so happy to hear that you and your husband both enjoyed them so much more than expected! 🙂 Best, Elaine
Kristin Gaughan says
These are so delicious and so easy to make! Great for kids to help too, my 6 year old loved mixing it up and forming all the tots. Will definitely be making these again soon!
Elaine Gordon says
Thank you so much, Crush! I'm so happy to hear you all had a chance to make these and enjoyed them so much! XO
Momma Cookin Good Eats says
These are the absolute BEST! After finding this recipe, my kiddo requested them on repeat! I think I made them four times in two weeks?! I love to sneak them as well 🙂 Super healthy, delicious, and easy to make--these tots are a huge win! As my tot noted, 'dip them in a bit of maple syrup!'
Elaine Gordon says
Thank you so much! I'm so happy to hear you and your family have been enjoying this one. We made a batch tonight actually. I've actually been adding maple syrup to the batch with dijon mustard and garlic powder and a bit more salt and loving it. I am going to update the recipe notes with that :). Best, Elaine
Kiara B says
I made these yesterday for lunch. I used purple sweet potatoes and I cooked them in the air fryer. I always eat the entire batch in one sitting. They’re so filling and delicious. It kept me full for hours!
Kaitlyn says
Elaine, these are delicious! I've made them atleast 5 times now and every time they are amazing! I've baked them each time (but one of these days I will try them in the skillet!) I added some extra spices (paprika and garlic powder) and they are amazing! Such a nice little side dish 🙂
Elaine Gordon says
Thank you so much, Kaitlyn! I'm so happy to hear you enjoyed them baked! You definitely need to try pan frying because it is a completely different texture and I think so much better! LMK if you give that a try. Best, Elaine
Maureen Mulvaney says
This recipe is perfect- quick, easy and the result is the most delicious tots you’ll ever taste! Love that they’re protein packed, rich with Vit A and everyone in my family loves them. I enjoy them with curry ketchup. Elaine, you make magic- thanks for all your yummy, healthy recipes!
Elaine Gordon says
Wow thank you so much, Maureen! What a wonderful message to receive! I really appreciate it so much. So happy these tots are a hit with the whole fam. Your curry ketchup sounds so fun! I'll have to try that! Best, Elaine
Julia says
Ok I just made these for the first time and holy moly they’re delicious!! These are going into my meal prep rotation for weekday lunches!
Elaine Gordon says
Thank you so much, Julia! I really appreciate that! I'm so happy to hear you enjoyed them so much and that they will be part of your meal prep rotation for easy lunches during the week! Best, Elaine