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. They're so addictive while also being so nutritious!

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 (same with my sweet potato gnocchi)! 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 or this delicious honey mustard sauce.

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
- Kid Approved Vegan Carrot Soup
- Instant Pot Vegan Mashed Potatoes
- 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: 15 minutes
- 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 cooked sweet potato, skin removed, mashed (made from one medium sweet potato - see notes for how to cook)
- 1 ¼ teaspoon fine salt
- optional but recommended: 1 tablespoon pure maple syrup
- 3 tablespoons avocado oil for pan frying
Instructions
- Mix all ingredients in a large mixing bowl until well combined. Use your hands or a retractable cookie scoop to form the mixture into approximately 25 tots.
- Heat avocado oil in a 12-inch cast iron skillet over medium heat. Cook the tots in two batches for about 5 minutes per side, or until golden brown and crispy. I like to sprinkle with additional salt while they cool.
- Enjoy immediately with ketchup, vegan honey mustard, hummus or easy tahini sauce.
- Let any leftovers cool completely, then store in an airtight container in the refrigerator for up to 1 week. Reheat on the stovetop or in the oven for best results.
- To freeze, place uncooked tots on a parchment-lined baking sheet in a single layer (not touching) and freeze until solid. Then transfer to a freezer-safe container or bag. When ready to enjoy, thaw in the refrigerator for 24 hours and reheat on the stovetop or in the oven until warmed through and crispy. See notes for more tips.
Equipment
Buy Now → Notes
Boost the protein: For added plant-based protein, you can swap ¼ cup of the oat flour for chickpea flour. Use ½ cup oat flour + ¼ cup chickpea flour instead of ¾ cup oat flour.
Add texture + nutrients: For extra texture, protein, and healthy fats, stir in ½ cup of my homemade grain-free panko breadcrumbs before forming into tots. Then proceed with the recipe as directed.
How to cook your sweet potato - Instant Pot Method: Place one or more whole sweet potatoes on the steamer rack inside your Instant Pot. Add 1 cup of water, seal the lid, and set to manual high pressure for 30 minutes. Make sure the valve is set to Sealing. When the cook time is done, manually release the steam. Use tongs to transfer the potatoes to a cutting board, slice in half lengthwise, and once cool, peel the skin off with your hands (it should slide right off).
How to cook your sweet potato - Oven Method: Place sweet potato (skin on) in a cast iron skillet, pierce with a fork a couple of times, and bake at 425°F directly on the middle oven rack. Bake for 45-60 minutes depending on the size of your sweet potato, until tender with a toasty, thin skin. Let cool before handling, then slice in half and split the flesh to peel.
Note: Prep time assumes the quinoa and sweet potatoes have already been cooked and cooled.
- Prep Time: 5
- Cook Time: 10 minutes
- Category: Side Dish
- Method: Stovetop or Oven


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
M A says
These were incredible! We all loved them, including my picky 3 year old toddler!! We tried them with Sriracha, ketchup, and garden ranch dips and they tasted amazing with all three. Thanks for a great recipe!
Elaine Gordon says
Thank you so much, Marianna! I'm so happy to hear you and your entire crew loved them! What a win! Love your fun dipping sauces! It's all about the dips! I hope you continue to enjoy these. Another fun one my kids love is this easy recipe that has similar vibes: https://www.eatingbyelaine.com/grillable-quinoa-black-bean-veggie-burger/ - LMK if you get a chance to give this one a try. You could even mold them into tot form if your kids prefer them that way! Best, Elaine