tater tots

Super Sweet Potato Cauliflower Tots

Here's another great way to get the kids (and adults) to eat their veggies! Yes, indeed! Crispy on the outside, tender on the inside. These are baked (not fried) Super Sweet Potato Cauliflower Tots.

When I think of tater tots, I think of comfort food. Many people might think of tater tots as the healthier alternative to fries, however French fries can actually have LESS calories and sodium than tater tots! However, these sweet potato cauliflower tots are a veggie-packed and absolutely easy alternative to the traditional finger food. Adding cauliflower to homemade tater tots allows you to retain the same color and texture, while giving your family the extra benefits of cauliflower such as more dietary fiber, calcium, folate, and vitamins C and K, as well as less sodium and calories. Plus, baking them will cut out empty calories and excess fat. 

In addition, sweet potatoes are a powerhouse vegetable and a good source of vitamin B6, vitamin C, vitamin D, iron and magnesium.

These tots are so irresistible and definitely a favorite around here! Perfect for breakfast, lunch, dinner or snack! I know they will become your family's favorite tater tot substitute.

Bake them in a mini muffin tin or form the tots into their traditional shape by using use two spoons, your hands or a small ice cream scoop. I used a mini muffin tin and they were so delicious! 

This recipe makes about 50 tots.

Print Recipe

Sweet Potato Cauliflower Tots


  • Half large head cauliflower florets removed, steamed and then finely chopped
  • 1 cup mashed sweet potato (2 medium sized)
  • 2 tablespoons minced flat-leaf parsley
  • 1 small yellow onion minced
  • 12 cup vegan cheddar shreds or your favorite shredded cheese (I used Daiya with great success)
  • 2 tablespoons nutritional yeast
  • 34 cup gluten-free bread crumbs
  • 12 teaspoon dried dill (optional)
  • 14 teaspoon salt
  • few sprinkles freshly cracked black pepper
  • 1 tablespoon melted coconut oil for baking

Make it Like So

  1. Preheat oven to 400 F.
  2. Line a large baking sheet with parchment paper or prepare your mini muffin tin.
  3. Poke holes in the sweet potatoes with a fork and bake in a 400 degree oven for 45 minutes – 1 hour until softened. Let cool to touch and then peel sweet potatoes and add to a mixing bowl and mash. (You are not looking for a puree, but rather a rough mash.)
  4. Set cauliflower to steam for 4 minutes.
  5. Once cauliflower is steamed, let sit until cool enough to handle. Turn your knife through the florets until you have crumbly bits of cauliflower and no large chunks left. Nothing fussy, just relatively small. You can also use your food processor to shred the cauliflower into small bits.
  6. In a large bowl, combine mashed sweet potato, parsley and onion. Add the crumbled cauliflower.
  7. Add remaining ingredients to a large bowl and stir until combined.
  8. The tot mixture will look looser than it is but a small amount of pressure should get them to hold together. To form tots, use two spoons, your hands or a small ice cream scoop or you can just pop 1-2 tablespoons of the mixture into a mini muffin tin.
  9. Place on the baking sheet, drizzle with coconut oil and bake for 40 minutes. Turn over when they are 20 minutes in if you have them on a flat baking sheet.
  10. Serve warm with your favourite dipping sauce.

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