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Sweet Potato Tots – Vegan + Gluten free

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4.91 from 280 votes
By Carine - - 32 Comments

Sweet potato tots are the tastiest way to sneak some extra vegetables into your diet! 

Well, these cheesy sweet potato tots will quickly become one of your next favorite appetizers!

Trust me. These simple vegetable bites will seduce all your friends and even the kids! I have a huge passion for healthy finger food.

I already shared with you many of my favorite recipes: spinach ballsbaked zucchini balls, cauliflower tots with great success.

Now say hello to those cheesy sweet potato tots!

Sweet potato tots or Kumara tots for Kiwis!

Well, we don’t eat finger food every night but during the weekend I mostly serve only finger food on my table.

In the past 3 years, I developed so many healthy finger food recipes that I also have a way to turn a veggie into a fun appetizer. From Kale Pizza Crust to Spinach balls or those sweet potato tots, any vegetables found is placed on my party table, and I LOVE IT!

Baked sweet potato tots using mashed sweet potato. A great healthy snack for kids lunchbox or low calorie snack, appetizer with only 30 calorie per tot.

So more about those little sweet potato bites. Where to start?

Pretty easy, prepare mashed sweet potato first. I love to baked my sweet potatoes because they had some nutty flavor to the flesh that you don’t have when you boil them.

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Also, it keeps the mash ‘dryer’ and easier to use in this recipe. Oh! And simple tip here: always pick some holes all around your sweet potatoes because baking them releases the extra moisture.

Baked sweet potato tots using mashed sweet potato. A great healthy snack for kids lunchbox or low calorie snack, appetizer with only 30 calorie per tot.

It is also better to wait a while before you extract the sweet potato flesh from their skin because, trust me, I burnt myself many times during this process, and it hurts.

Carine from Sweetashoney

Hi! Do you need help to start Keto?

By Carine from Sweetashoney

I am always hungry and can’t wait much when I am cooking, and I burn myself very often in the kitchen.

Baked sweet potato tots using mashed sweet potato. A great healthy snack for kids lunchbox or low calorie snack, appetizer with only 30 calorie per tot.

Then it is a pretty simple recipe. All you have to do is to combine some egg yolk, cheese, herbs, and spices of your choice – I used garlic, onion, and coriander, plus some healthy bread crumbs to bind all the ingredients.

I choose to use classic gluten-free bread crumbs for this recipe. I used Bakeworks Gluten-free bread crumbs in New Zealand because I love the nourishing flour it contains like millet, buckwheat, linseed, and psyllium husk.

It is probably the best bread crumb I ever used in a long time, and I am very happy with it in any recipe I develop.Baked sweet potato tots using mashed sweet potato. A great healthy snack for kids lunchbox or low calorie snack, appetizer with only 30 calorie per tot.

I recommend simply using your hands to shape the sweet potato tots – much easier than any tools, and if it is a bit sticky, simply rub your hands with a tiny bit of vegetable oil before you start.

Look at this lovely orange color! And this is the lovely result after you bake them: some crispy and cheesy sweet potato bites.

You can clearly see the cheesy bites bursting out each sweet potato tots – that is where the crispiness comes from. The center is moist and smooth with a delicious sweet garlic flavor.
Baked sweet potato tots using mashed sweet potato. A great healthy snack for kids lunchbox or low calorie snack, appetizer with only 30 calorie per tot.You can make these ahead, of course, and froze them before or after you bake them. I personally always freeze my tots before baking and bake them frozen until hot and crispy. Enjoy this recipe, and see you soon on the blog!

More healthy bite-size recipes

You may also want to try my other finger food recipes below

xoxo Carine

Recipe Card

Sweet Potato Tots

2.7gNet Carbs
4.91 from 280 votes
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Net Carbs 2.7g
Fat 0.9g
Protein 0.9g
Calories 24kcal
Author: Carine Claudepierre
30 tots
Cheesy Baked Sweet potato tots recipe - healthy + easy + kids-friendly finger food. A moist and crispy bites food perfect as an appetizer.

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Net Carbs
4.91 from 280 votes
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  • 1 ¾ cup Mashed Sweet Potatoes about 3 medium size sweet potatoes (420 g mashed sweet potatoes)
  • 1 Egg Yolk or 1 tablespoon flaxseed in 2 tbsp water
  • ½ cup Grated Cheese I used vegan cheddar cheese
  • 1 Onion finely grated
  • 3 Garlic Cloves crushed
  • 1 cup low carb breadcrumb or breadcrumb of your choice
  • ¼ cup fresh parsley or cilantro
  • ¾ teaspoon salt (optional)
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  • Preheat oven to 200°C (390°F)
  • On a baking tray, place the sweet potatoes. Use a fork to pick holes all over the sweet potatoes.
  • Bake for 30 minutes or until a skewer easily goes through the sweet potatoes.
  • Remove from the oven and cool down for 10 minutes before handling them.
  • Carefully slice the sweet potatoes half lengthwise and use a spoon to remove the flesh. Discard the skin.
  • Place the sweet potato flesh in a large mixing bowl. Cool down until it reaches room temperature before you combine it with the other ingredients.
  • Add egg yolk, grated cheddar, grated onion, crushed garlic, breadcrumb, fresh herbs, and salt.
  • Combine with a spoon until it forms a mash that you can easily handle with your hands to shape small tots.
  • Prepare a baking tray covered with parchment paper. Set aside.
  • Use your hands to shape the sweet potato tots and place them on the tray leaving half a thumb of space between each tot.
  • Bake at 200°C (390°F) for 20 - 30 minutes or until the outside is crispy and slightly golden brown. The center will stay soft and moist.
  • Serve with extra dipping sauce like ketchup or guacamole for a healthier choice.
Note 1: feel free to use low-fat grated cheese or use vegan cheese
Note 2: This recipe makes about 30 tots. You can freeze them before baking them. The day you want to eat them, simply bake them frozen. It will take a little bit longer to bake but the taste won't change.
Note 3: can be eaten hot or cold in kids lunchboxes
Note 4: nutrition panel is for one sweet potato tot
Vegan note: since I eat vegan now I retested the recipe to be 100% cruelty-free. Replace the egg yolk with 1 flax egg soaked for 10 minutes in 2 tablespoons of water, and use vegan grated cheddar - see recipe video for more details. (update on 25/10/2017)
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Nutrition Facts
Sweet Potato Tots
Amount Per Serving (30 tots)
Calories 24 Calories from Fat 8
% Daily Value*
Fat 0.9g1%
Carbohydrates 3.1g1%
Fiber 0.4g2%
Sugar 0.6g1%
Protein 0.9g2%
Net Carbs 2.7g
* Percent Daily Values are based on a 2000 calorie diet.

Healthy Sweet potato tots

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    32 thoughts on Sweet Potato Tots – Vegan + Gluten free
    • Thank you for your lovely feedback, I am so glad your little one enjoy his sweet potato tots. My kids are big fan of those too. Enjoy the blog recipes, XOXO Carine.

  1. Hi. What’s the purpose of the flaxseed mixture? That’s not an ingredient that I normally have, so what would be a good substitution?

    • Of course! the recipe said 1 eg yolk OR flaxseed mixture – it is a egg free option for vegan followers. If you can eat eggs, you a regular egg yolk! Enjoy the tots! XOXO Carine.

  2. 5 stars
    Hi Carine,
    I have been making these tots since I found your recipe. However as i live out of town i was missing a few if the ingredients to i substituted them by deleting the egg, i also used almond meal as a substitute for the bread crumbs. I also do catering and have found them to be great i can cook them quickly in a non stick fry pan for gluten free guests, i get many complements.
    Thanks for your wonderful recipe. Faye

    • How amazing is that ! I never thought it will work without eggs and almond meal. I love it! Finally a paleo vegan option to this lovely recipe, thanks to you !!! Thanks again for testing the recipe and taking a minute to report back. So helpful 🙂 Enjoy the blog recipes. XOXO Carine.

    • Hi, I love to rewarm those in hot oven, 320F for about 10 minutes or until crispy outside. I don’t like microwave – they get some and chewy. Other option is to eat them cold or at room temperature. My 5 year old eat them cold in her lunchbox dipped in hummus. Enjoy the tots ! Thanks for making my recipes in your kitchen. XOXO Carine.

    • Hi, Brown onions are the most common type of onion and they keep longer than other varieties. If you can’t find them in store replace by white onion, a small brown onion is about 2 tablespoons chopped white onion. This recipe is using raw chopped brown onion variety. Enjoy the recipe, xoxo Carine.

      • Do you mean a shallot? That’s the only variety of onion that starts as small brown onion and would be about 2 tablespoons chopped that I can think of….

        • No, I mean brown onion. Brown onion is a variety of small onion, less strong than white onion, size of a shallot. But shallot will work too in the recipe. Enjoy, XOXO Carine.

    • No I am sorry I did not. I will probably try very soon to make those vegan without egg and cheese. I will let you know ! Carine

    • It slightly change the taste, cliantro has a stronger flavor than basil when cooked. Kids prefer basil. Enjoy the tots! xoxo Carine.

    • Hi,
      Sure you can! I would recommend to rewarm in the oven for less than 10 minutes if you freze them baked or it will dry out. Enjoy ! xoxo Carine.

    • Hi, yes absolutely. My girl is 4 years old and she is having those in her lunch box with hummus or tomato sauce to dip them in! Always a winner with her. Enjoy the recipe with your kids Karina. xoxo Carine.

    • Hi, I am sure your little boy will love them ! it is always a big hit with my 4 years old girl. Let me know how it goes 🙂 Thanks for testing my recipes and reading my blog <3 xoxo Carine.

  3. 5 stars
    Hi. Can I. Give this to my 9 months old? My son is crazy about like this type of foods. He dont like the purees of veggie or fruits. Thus recipe sounds so yummy.

    • Hi Rinkal, I am pretty sure it is safe at 9 months to eat those tots. I am not a doctor so I can’t tell you go for it! You will have to decide if it is ok or not for your baby to eat those. But to me it is a great healthy recipe for toddler and I would have given those to my 9 months little girl. Sweet potatoes are great for babies and if your baby is not allergic to eggs, cheese or breadcrumb I am sure this is an healthy choice. Let me know if you decide to try this ! It is very yummy and my 4 years old little girl loves them in her lunchbox. I will try those on my son when he is older – only 6 weeks for now ! Enjoy the blog and thanks for reading me ! xoxo, Carine.

    • Hi, Sorry for missing the Fahrenheit conversion. 200C is 392 F. Enjoy the sweet potato tots recipe. They are super simple and delicious. You’ll love them I am sure! Thanks for reading my blog and testing recipes. I hope you’ll try more of them and enjoy it. xoxo. Carine.

      • 5 stars
        We don’t have 392 degrees here in the USA..I think it would be 400 for us. Not sure if the time would be shortened or not. I think I’ll keep an eye on them when it’s 20 min to see how long they take. I can’t wait to try these. Thanks for the recipe!!

        • Sure 400F will work well ! It is only 8F difference so you should see a big difference in baking time – maybe check them 1-2 minutes before the recommended time and they will turn out great. My oven is a Celsius oven so I converted my temperature into F using an online converter. That is why there is no rounding 🙂 I hope you enjoy the recipe. Have a lovely day. XOXO Carine.

  4. 5 stars
    Hi! I have these in the oven and they smell amazing!! I have cooked the whole batch as I wasn’t sure how to freeze them? How do you freeze them uncooked, do they stick together?

    • Hi Charlie, I hope you enjoy the sweet potato tots recipe ! I agree they smell amazing. I remember eating them as I pictured them for the blog, irresistible ! I usually freeze those before baking on a plate covered with parchment paper. Freeze for 2 hours or until hard enough to transfer them into a zip plastic bag. As they are half frozen they won’t stick together in the bag and you can make a huge bag for later. Don’t defrost them before baking. Simply lay those on a cookie tray covered with parchement paper or a little oil. Bake until crispy outside and hot inside. I hope this help ! See you soon on the blog, Carine!

  5. 5 stars
    These look so good! I can’t wait to try them. Thank you for sharing your recipes. I have made your parsnip pizza crust a few times and absolutely love it! I think I will try these sweet potato tots this week.

    • Hi Terrapin, thank you SO much for following my blog and simple recipes! I love to read your comments. Parsnip crust is so good! you must try the sweet potato tots you will love it too! delicious! let me know what you think if you try them! see you soon on the blog! xoxo Carine.


The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.

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