Ingredients
Equipment
Method
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Peel and dice sweet potatoes into roughly 1-inch cubes. Steam or boil until fork-tender, about 10–15 minutes. Drain thoroughly and let cool slightly — excess moisture makes the tots fall apart.
- In a mixing bowl, mash the sweet potatoes until mostly smooth but not completely puréed — a few small lumps add texture. Add bread crumbs, shredded cheese, egg, and garlic or onion powder if using. Mix until well combined.
- Scoop 1 tablespoon of the mixture and shape it into a small tot using your hands. Place on the prepared baking sheet. Repeat with remaining mixture — you should get about 24 tots.
- Lightly spray or brush the tops of the tots with olive oil. Bake for 20–22 minutes, flipping halfway through, until golden on the outside and slightly crisp. For air fryer: cook at 350°F for 10–12 minutes, shaking the basket halfway.
- Let the tots cool for a few minutes before serving — the inside will be hot. Serve plain, with yogurt dip, or alongside fruit for a balanced snack.
Nutrition
Notes
Nutrition per serving (4 tots): Approximately 90 calories, 4g protein, 14g carbohydrates, 12g net carbs, 2g fiber, 3g sugar, 3g fat. Values vary depending on cheese and bread crumb type.
Drain the sweet potatoes well. This is the single most important step. Waterlogged sweet potato makes the mixture too soft to shape. After draining, let the cubes sit in the colander for 2–3 minutes, then pat dry with a clean towel if needed.
Let toddlers help shape the tots. The mixture is sticky enough that small hands can form rough shapes without the tots falling apart. Use a small cookie scoop for more uniform sizing, or let them go free-form — toddlers tend to eat food they helped make.
Freezer storage: Freeze baked tots in a single layer on a tray until solid, then transfer to a freezer bag. Keeps for up to 3 months. Reheat directly from frozen in the oven at 375°F for 12–15 minutes or in an air fryer at 350°F for 8–10 minutes.
Refrigerator storage: Store cooked tots in an airtight container in the fridge for up to 5 days. Reheat in the oven or air fryer rather than the microwave for the best texture.
Variation — dairy-free: Swap cheddar for nutritional yeast (2 tablespoons) and use a flax egg (1 tablespoon ground flaxseed + 3 tablespoons water, rested 5 minutes) instead of the chicken egg.
