Craving comfort food doesn’t mean you have to eat greasy, fried, and unhealthy foods. Crispy on the outside, yet so soft on the inside, what could be better than family-pleasing sweet potato tater tots?
Ingredients
Tater Tots
- 3 large sweet potatoes, baked and mashed (about 3 cups)
- ⅓ cup nutritional yeast
- ½ cup + 3 tablespoons cassava root flour
- ¼ teaspoon sea salt
- ¼ teaspoon crushed black pepper
- 2 tablespoons tapioca flour
- ½ teaspoon onion powder
- ¼ teaspoon garlic powder
- ½ teaspoon ground smoked paprika
- ¼ cup avocado oil
Clean Ketchup
- 1 (6-ounce) can tomato paste
- 2 tablespoons coconut aminos
- 1 tablespoon apple cider vinegar
- ½ teaspoon ground allspice
- ¼ teaspoon chipotle chili powder
- ⅛ teaspoon sea salt
Preparation
- Preheat the oven to 400 degrees. On a parchment-lined baking sheet, place washed sweet potatoes and bake for 40 minutes or until completely soft on the inside. Flip potatoes halfway through baking time. Remove from the oven and let cool for about 20 minutes.
- While the potatoes are baking, make the ketchup by adding the tomato paste into a small bowl. Add the remaining ingredients and stir well to combine. Store in an airtight container in the fridge until ready to use.
- Once the potatoes are cooled, remove skin and mash in a large mixing bowl using a hand potato masher, potato ricer, food mill, cheese grater, or an electric hand mixer. Potatoes should be completely smooth with no lumps or bits. Add cassava flour, salt, and pepper and mix until fully combined. Set aside.
- In a small bowl, combine the nutritional yeast, tapioca flour, garlic powder, onion powder, and smoked paprika and stir well. Set aside.
- Use a tablespoon to scoop out the sweet potato mixture. Form a tater tot using your fingers, place on a baking sheet lined with parchment paper topped with half of the amount of the avocado oil. Then sprinkle each tot with the tapioca flour mixture and top with the remaining avocado oil.
- Place in the oven and bake for 30 minutes, or until golden brown. Flip tater tots halfway through baking time to ensure both sides get a little crunchy.
- Remove from the oven and serve with ketchup.
Store-bought tater tots, which most of us grew up on, contain white potatoes, inflammatory oils, corn/wheat flour, tons of sodium, and endless other ingredients you can’t recognize or pronounce. This recipe uses sweet potato, cassava flour, spices, and nutritional yeast for a cheesy nutty flavor without the extra salt from dairy.
From hunger-controlling fiber, numerous vitamins and minerals, and antioxidants to cancer-fighting properties, sweet potatoes offer an abundance of nutrients as well as a rich sweetness with no guilt.
Preheat the oven to 400 degrees. On a parchment-lined baking sheet, place washed sweet potatoes and bake for 40 minutes or until completely soft on the inside. Flip potatoes halfway through baking time. Remove from the oven and let cool for about 20 minutes.
Preheat the oven to 400 degrees. On a parchment-lined baking sheet, place washed sweet potatoes and bake for 40 minutes or until completely soft on the inside. Flip potatoes halfway through baking time. Remove from the oven and let cool for about 20 minutes.
Once the potatoes are cooled, remove skin and mash in a large mixing bowl using a hand potato masher, potato ricer, food mill, cheese grater, or an electric hand mixer.
Potatoes should be completely smooth with no lumps or bits. Add nutritional yeast, cassava flour, salt, and pepper and mix until fully combined. Set aside.
In a small bowl, combine the tapioca flour, garlic powder, onion powder, and smoked paprika and stir well. Set aside.
Use a tablespoon to scoop out the sweet potato mixture. Form a tater tot using your fingers, place on a baking sheet lined with parchment paper topped with half of the amount of the avocado oil.
Then sprinkle each tot with the tapioca flour mixture and top with the remaining avocado oil.
Place in the oven and bake for 30 minutes, or until golden brown. Flip tater tots halfway through baking time to ensure both sides get a little crunchy.
Remove from the oven and serve with ketchup.
Nutritional analysis (per serving, 5 tots per serving): calories 292, total fat 7.1g, saturated fat 0.9g, cholesterol 0, fiber 7g, protein 5.7g, carbohydrate 53g, sodium 157mg, sugars 9.6g
Nutritional analysis (per serving, ketchup): calories 29.5, fat 0.2g, saturated fat 0g, cholesterol 0, fiber 1.2g, protein 1.2g, carbohydrate 2.7g, sodium 204mg, sugars 4g
