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Baked Sweet Potato Tots

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Baked sweet potato tots are a delicious and healthier alternative to traditional potato tots. Here’s a simple recipe for you to try.

Baked sweet potato tots offer several health benefits compared to traditional potato tots, especially when prepared with minimal added fats and wholesome ingredients. Here are some of the benefits:

  • Nutrient-Rich: Sweet potatoes are a rich source of vitamins and minerals, including vitamin A, vitamin C, potassium, and fiber. These nutrients contribute to overall health and well-being.
  • Lower in Calories and Fat: Baking, rather than frying, reduces the overall calorie and fat content of the tots. Sweet potatoes naturally have a sweet flavor, allowing you to use less added fat for flavoring.
  • High in Fiber: Sweet potatoes are an excellent source of dietary fiber. Fiber is beneficial for digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can aid in weight management.
  • Antioxidant Properties: Sweet potatoes contain antioxidants, such as beta-carotene, which can help protect your cells from damage caused by free radicals. Antioxidants play a role in reducing inflammation and supporting overall health.
  • Blood Sugar Regulation: The fiber content in sweet potatoes, along with their complex carbohydrates, contributes to stable blood sugar levels. This can be particularly beneficial for those with diabetes or those looking to manage their blood sugar.
  • Gluten-Free Option: Sweet potatoes are naturally gluten-free, making baked sweet potato tots a suitable option for individuals with gluten sensitivities or those following a gluten-free diet.
  • Versatility in Seasonings: Baked sweet potato tots can be customized with various herbs and spices to add flavor without the need for excessive salt or unhealthy seasonings. This allows for a tasty and nutritious snack or side dish.
  • Supports Eye Health: The high levels of beta-carotene in sweet potatoes are converted into vitamin A in the body, which is essential for maintaining healthy eyes and vision.
  • Heart Health: The potassium content in sweet potatoes contributes to heart health by helping regulate blood pressure and reducing the risk of stroke.

The choice between baked and fried sweet potato tots often comes down to personal preference and health considerations. Here’s a comparison of the two preparation methods:


  • Lower in Calories and Fat: Baking requires less added fat compared to frying, resulting in lower overall calorie and fat content.
  • Retains Nutrients: Baking preserves more of the natural nutrients found in sweet potatoes compared to frying, which can lead to nutrient loss.
  • Easier Cleanup: Baking is generally a cleaner and simpler process than frying, as it doesn’t involve hot oil and splatters.
  • Crunchy Texture: Baking can still produce a satisfyingly crunchy texture, especially if the tots are flipped halfway through the baking time.

Slightly Different Texture: Baked sweet potato tots may have a slightly different texture compared to their fried counterparts. While they can be crispy, they might not achieve the same level of crispiness as fried tots.


  • Crispier Texture: Frying tends to create a crispier exterior, providing a more traditional tot texture.
  • Faster Cooking Time: Frying is generally quicker than baking, so if you’re short on time, this method may be more convenient.
  • Higher in Calories and Fat: Frying involves submerging the tots in oil, which adds more calories and fat to the final product.
  • Potential Nutrient Loss: High temperatures during frying can lead to nutrient loss, particularly in sensitive vitamins like vitamin C.
  • Messier Process: Frying can be messier and require more cleanup due to hot oil and potential splattering.
  • Less Health-Conscious: Frying is often associated with less health-conscious cooking methods due to the higher fat content and potential formation of unhealthy compounds at high temperatures.


  • Health Goals: If you’re looking for a healthier option with lower fat and calories, baked sweet potato tots are the better choice.
  • Texture Preference: If you prefer a crispier texture and don’t mind the higher fat content, fried sweet potato tots might be more to your liking.
  • Convenience: Baking is generally more convenient and less labor-intensive than frying.

Brown Sugar Ketchup

Baked Sweet Potato Tots

Baked Sweet Potato Tots

Yield: 6 servings
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Baked sweet potato tots are a delicious and healthier alternative to traditional potato tots. Here's a simple recipe for you to try.


  • 2 medium-sized sweet potatoes, peeled and grated
  • 1/4 cup breadcrumbs (you can use regular or panko breadcrumbs)
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon paprika
  • Salt and pepper to taste
  • Cooking spray or olive oil for greasing
  • Cilantro, minced, for garnish
  • Brown Sugar Ketchup,for dipping (optional)


    1. Preheat your oven to 400°F (200°C).
    2. Use a clean kitchen towel or paper towels to squeeze out any excess moisture from the grated sweet potatoes.
    3. In a large bowl, combine the grated sweet potatoes, breadcrumbs, Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper. Mix well until the ingredients are evenly distributed.
    4. Take small portions of the mixture and shape them into tots or small cylinders. You can use your hands to form them, ensuring they hold together well.
    5. Line a baking sheet with parchment paper or lightly grease it with cooking spray or olive oil. Arrange the sweet potato tots on the baking sheet, leaving space between each tot.
    6. Bake in the preheated oven for about 20-25 minutes or until the tots are golden brown and crispy, turning them halfway through the baking time to ensure even cooking.
    7. Once baked, remove the sweet potato tots from the oven and let them cool slightly before serving.
    8. Sprinkle with chopped cilantro and serve with Brown Sugar Ketchup, if desired.

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