These sweet potato tots are the perfect tasty nutrient-packed meal or snack for both little ones and adults! Eat them by themselves or pair them with your favourite sides. They also make a great healthy lunch box option or finger food for toddlers and baby-led weaning! {vegan}
This post may contain affiliate links which means that I may make a small commission at no extra cost to you. I only promote products that I love and feel will benefit my readers.
Who knew that tater tots could not only be super fun to eat, but a nutritious option too! This sweet potato tots recipe is loaded with vitamin A, C, potassium and fibre and and is so tasty, especially when paired with a dip!
The shape and size of these homemade tater tots are great for little hands and the texture is perfect for little ones who might not yet have any teeth. But they aren’t just limited to little ones –adults and older children can enjoy them too!
Cooked sweet potato is combined with some lentils for additional protein and iron and seasoned with spices for an extra burst of flavour. They’re then rolled into tots, baked in the oven until lightly golden on the outside and soft and fluffy on the inside.
The end result is one easy, tasty and healthy little bite!
For more fun and tasty little bites, be sure to try my Sweet Potato Quinoa Cakes and Sweet Potato Muffins too!
Table of Contents
Why we love this recipe
- Picky eater approved: The sweet potato lentil combo is so perfect (especially for picky eaters) because you don’t even notice the lentils when they’re mashed together with the sweet potatoes, but they add that extra boost of protein, iron and fibre!
- Great for meal prep: Make up a big batch of these for easy meal prep. They keep well in the fridge and are freezer-friendly.
- Versatile: These tots are perfect for the whole family! From baby-led weaning, to a tasty appetizer or side dish for a main meal. You can serve them up at any time!
- Quick and easy: Because these tater tots are individually portioned, they make a great quick option that you can easily pop out of the fridge or freezer with minimal fuss.
Ingredient Notes
- Sweet potato: Cook and mash the sweet potato before mixing it in with the other ingredients. You can boil, roast or microwave the sweet potato before forming into tots.
- Lentils: Red split lentils are best to use in this recipe as they cook quickly and have a nice soft texture that blends in well with the sweet potato. Green lentils will have a firmer texture and won’t mash together as well.
- Broth: Used to cook the lentils and infuse some extra flavour. You can use vegetable or chicken broth. If in a pinch, you can also use water to cook the lentils.
- Seasonings: Paprika, onion powder, garlic powder and optional salt. Feel free to add other spices if desired.
- Breadcrumbs: Panko breadcrumbs help to absorb excess moisture and firm up the mixture, making it easier to form the mixture into tots. You can use gluten-free breadcrumbs or almond flour if you have a gluten intolerance.
- Oil: Oil is sprayed or brushed over the sweet potato tots to help the outside get lightly browned and crispy. Olive oil, canola or vegetable oil will all work well.
Step by Step Instructions
- Step 1: Preheat oven to 400 degrees F. Pierce sweet potato with a fork and bake in oven for about 45-50 min. Alternatively you can microwave for approximately 6-10 mins, until soft to the touch. Allow the sweet potato to cool slightly. Remove skin from sweet potato and place in medium-sized bowl and mash until smooth.
- Step 2: While the sweet potato is cooking, add the lentils to a saucepan, cover with the broth, and bring to a boil. Once boiling, reduce heat to low, cover and simmer until all liquid is almost absorbed (about 15 minutes). Turn off heat, cover with a lid and leave for 10 min.
- Step 3: Add the cooked lentils to the bowl with the sweet potato, along with the paprika, onion powder, garlic powder, panko bread crumbs and salt (optional) and combine mixture with hands or a spoon.
- Step 4: Form mixture into approximately 18 small croquettes that are about 2-inches long and 1-inch thick and place on a baking tray lined with parchment paper or a silicone baking mat. Spray or brush the oil over the top of each tater tot.
- Step 5: Bake in the oven at 400 degrees F for approximately 15-20 minutes, flipping halfway through. They should be slightly crispy on the outside and lightly golden.
Recipe Tips
- You may notice when you’re forming the mixture into tater tots, the sweet potato mixture is pretty soft. Don’t worry — they will firm up as they’re cooking and cooling. The end result should be slightly firm and golden on the outside and soft and fluffy on the inside.
- If you find that the mixture is too moist to form into tots, you may wish to add some additional bread crumbs to the mixture.
- For babies, I recommend leaving out the salt to limit sodium consumption, but for older children and adults, you can add a little bit of salt into the spice mixture, if desired. I tried them with and without salt and thought they tasted good both times, but it’s totally up to you!
- To prevent them from sticking to the pan, I suggest baking the tater tots on a parchment paper-lined baking sheet or a silicone baking sheet. I use these tools all the time and they can make the clean up process SO much easier. There’s enough cleaning up to do with kids in the house!
Recipe FAQs
You can store these tots for up to four days in the fridge, or better yet, if you don’t feel you can eat them within that time frame, you can place them in a ziplock bag or air-tight container separated with parchment paper and store them in the freezer. They should be good in the freezer for up to three months.
Oven method: To reheat, simply place in the oven at 350 degrees F for about 10-15 minutes or until heated through.
Microwave method: Pop them in the microwave for about a minute or until warmed through.
Traditional tater tots are made of grated or mashed potatoes and are deep fried to be served as a crispy side or appetizer.
These sweet potato tots are a great healthy alternative to the traditional recipe. They contain higher levels of vitamins, minerals, fibre, iron and protein and are oven baked rather than being deep fried to minimize saturated and trans fats.
Lentils are a great source of protein, fibre and iron. When looking for options to feed babies, it’s especially important to keep in mind that babies need to consume sufficient iron after 6 months of age since their iron stores start to become depleted at this time.
There are different forms of iron — both animal and plant-based. Because lentils are plant-based, the iron is not quite as readily absorbed, but by pairing them with the sweet potato, which is a source of vitamin C, it helps to enhance the absorption of this mineral. That’s why these two foods together are a winning combination!
You can certainly use a different type of lentils if desired, but the biggest different will be with the texture. Red split lentils turn quite mushy after cooking so you don’t even notice that they’re mixed in with the sweet potato. Canned and cooked green lentils tend to be a bit firmer so they might not break down as much when incorporated in with the sweet potato. All options will work, it’s just a matter of the texture you prefer. Canned lentils also tend to be higher in sodium so keep that in mind if watching sodium intake.
I haven’t personally tried it myself so I can’t speak to the results, but if you try it out, be sure to leave a comment and let me know how it goes!
Serving Suggestions
There are a number of ways to serve up these tater tots. Eat them either warm or at room temperature and further enhance the flavour (and fun!) by pairing them with a dip like any of the following:
- Tzatziki
- Roasted Garlic Dip
- Avocado Creme
- BBQ Sauce
- Ranch
- Ketchup
- Hot sauce
For adults, to add to the taste and presentation, you can also sprinkle with some chopped parsley or cilantro!
Recipe Variations
- Other seasonings: Try a bit of cayenne to add a spicy kick.
- Fresh herbs: Try adding finely chopped fresh parsley or cilantro to the mix.
- Make them gluten-free: Use almond flour or gluten-free bread crumbs instead of panko.
More similar recipes
- Loaded Cauliflower Tots
- Broccoli Cheddar Tots
- Broccoli Cheddar Quinoa Bites
- Spinach Zucchini Frittata Fingers
- Baked Sweet Potato Fries with Cinnamon and Paprika
Did you make this recipe? Scroll down to leave a rating and review!
Baby-Led Weaning Sweet Potato Tater Tots
Ingredients
- 1 cup cooked and mashed sweet potato (about one 8-oz medium-sized sweet potato)
- 1/2 cup red split lentils uncooked
- 1 cup no salt-added vegetable broth can also use chicken broth
- 1/2 each tsp paprika onion powder and garlic powder
- 1/3 cup panko bread crumbs (can also sub in gluten-free bread crumbs or almond flour)
- 1-2 tsp olive oil
- 1/2 tsp salt (optional)
Optional add-ins:
Instructions
- Preheat oven to 400 degrees F. Pierce sweet potato with a fork and bake in oven for about 45-50 min. Alternatively you can microwave for approx 6-10 mins, until soft to the touch. Allow the sweet potato to cool slightly. Remove skin from sweet potato and place in medium-sized bowl and mash until smooth.
- While the sweet potato is cooking, add the lentils to a saucepan, cover with the broth, and bring to a boil. Once boiling, reduce heat to low, cover and simmer until all liquid is almost absorbed (about 15 minutes). Turn off heat, cover with a lid and leave for 10 min.
- Add the cooked lentils to the bowl with the sweet potato, along with the paprika, onion powder, garlic powder, panko bread crumbs and salt (optional) and combine mixture with hands or a spoon.
- Form mixture into approximately 18 small croquettes that are about 2-inches long and 1-inch thick and place on a baking tray lined with parchment paper or a silicone baking mat. Spray or brush the oil over the top of each tater tot.
- Bake in the oven at 400 degrees F for approximately 15-20 minutes, flipping halfway through. They should be slightly crispy on the outside and lightly golden.
Notes
- You may notice when you’re forming the mixture into tater tots, the sweet potato mixture is pretty soft. Don’t worry — they will firm up as they’re cooking and cooling. The end result should be slightly firm and golden on the outside and soft and fluffy on the inside.
- If you find that the mixture is too moist to form into tots, you may wish to add some additional bread crumbs to the mixture.
- For babies, I recommend leaving out the salt to limit sodium consumption, but for older children and adults, you can add a little bit of salt into the spice mixture, if desired. I tried them with and without salt and thought they tasted good both times, but it’s totally up to you!
- To prevent them from sticking to the pan, I suggest baking the tater tots on a parchment paper-lined baking sheet or a silicone baking sheet.
Nutrition
This recipe was originally posted in July 2018 and was updated in September 2021 to include more helpful tips and photos.
Looking for more healthy Baby-Led Weaning recipes, tips and meal ideas?
Get a copy of Healthy Baby Foodie!
This post may contain affiliate links which means that I may make a small commission at no extra cost to you. I only promote products that I love and feel will benefit my readers :)
I cant wait to try these! I feel like they would work really well in an air fryer.
I haven’t tried these in an air fryer, but I’m sure they’d turn out great! Let me know how it goes if you try it out!
Guys, thanks For sharing this great recipe. My family loved it. I am definitely sharing this recipe and this website with my friends. Hope they also love it. Thank you again for sharing such a great recipe.
My pleasure! So happy you and your family enjoyed it…and thanks for sharing the love!
I added a bit of panko bread crumbs for a little extra texture. They held together great!
Thanks for the tip Emma! I bet the panko was delicious! Will have to try that next time!
Hi, can I use lentils from a can?
I haven’t tried it myself, but I think it would work out okay! You may need to mash them a little more so that they reach the consistency of the cooked red split lentils. You may also wish to add some bread crumbs to the mixture to help everything bind together. Keep me posted on how it turns out if you try it with the canned lentils!
I made these at about 1tbsp size and they don’t look anything like this…cooked for 25 min they’re much drier looking and certainly less pretty. I did spray with olive oil before they went in the oven, so I’m guessing they just overcooked? That said, they still taste really good and have a nice crunch to them. I think my toddler will like these and I’ll make again with some cooking adjustments!
That’s so strange! It is possible that they were overcooked. Maybe try adding a bit more sweet potato to them next time to see if that helps to prevent them from being too dry. Also try decreasing the cooking time a bit to see if that does the trick. Hope that helps!
I made these into patties and they ended up falling completely apart. They taste great and I think my LO still be able to pick them up but definitely very challenging to freeze at this point. Is there a trick to helping them bind? Maybe I made my patties too thin?
I’m sorry that they fell apart! I think the trick is rolling the mixture between your hands to make them in the shape of a veggie tot rather than a patty, so about 2 inches long and 1 inch thick. That’s how I made them and had no issues with them falling apart. The sweet potato and lentils should also be very well cooked. If it’s too firm, it won’t bind together as well. Hope that helps for next time!
Thank you. I will definitely try that. Despite them falling apart they were still a big hit! I plan on making them again :)
So glad they were a hit! Hopefully they work out better next time!
If freezing how do you reheat?
You can either place them in the oven at 350 degrees F for about 10 minutes or until warmed through or pop them in the microwave for about a minute. Hope that helps!
Can I use regular lentils instead of red split lentils? Thanks!
I haven’t tried it, but I’m sure it would be okay! Hope it works out for you!
Do these freeze well?
Yes, they freeze really well! Usually I freeze about half the batch every time I make them and I’ve never had any issues. Hope you enjoy them!
Hi!
Thanks for Sharing this awesome receipe ! I was wondering the temperature of the oven at the last step please?
(Ps: excuse my english i’m french)
Thank you
Hi Caroline, it’s my pleasure! For the last step, the oven should be at 400 degrees F. I apologize, I should’ve made that more clear. Hope that helps!
Does it make a difference in flavor if you make it in the microwave instead of the oven (the sweet potato)?? I am super excited to make these for my little guy, I think I am going to add some sauteed onions!
You can definitely cook the sweet potato in the microwave instead of the oven. You just want it to be soft enough to combine with the lentils and to form into the taters. Love the idea of adding sautéed onions! Hope your little guy enjoys them!