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  • Brittany Sparks

Veggie Tater Tots with Cauliflower & Sweet Potato

These veggie tater tots are delicious, fun to eat, and packed with nutrition! This is a perfect kid and adult friendly side dish to please everyone at the table.

I came up with this recipe when I was transitioning my son to finger foods. This is a perfect kid food. However, my husband and I both love them too. We often cook a batch of these to serve as a Sunday football snack and it is always a big hit!

This recipe is loaded with nutrients and antioxidants! Just one serving provides around 6,000 IU of Vitamin A, thanks to the sweet potato, carrot and parsley. They also provide a beautiful golden color from the antioxidant, beta carotene. The cauliflower helps to keep these veggie tots moist and low in calories. Just 2 cups of cauliflower provides around 50 calories. Cauliflower is also rich in phytochemicals particularly isothiocyanates and indoles and Vitamins C and B. Steaming the cauliflower in this recipe will help to retain these vitamins.

I usually shape these into oval shapes but they can also be rolled into balls and used as a veggie meatball. Be sure to spray your aluminum foil or parchment paper with cooking spray or else it will be hard to remove them from the sheet pans.

So next time you want a healthy snack or are thinking of how to get your kids to eat more vegetables, give this recipe a try. I bet you will love them! You can enjoy them by themselves or serve along with some low sodium/salt free ketchup. I particularly think they are best without a sauce.


Veggie Tater Tots with Cauliflower & Sweet Potato

Author: Brittany Sparks

Makes: 48 Veggie Tater Tots

Prep Time 20 min

Cook Time 15 min

Total Time 35 min


  • 2 Cups Steamed Cauliflower, Chopped Finely

  • 1 Medium Sweet Potato, peeled and cubed (200 gm or 1 cup)

  • 1 Small (~5" long) Carrot, Shredded

  • 1 Cup Shredded Low Fat Cheddar Cheese

  • 1/4 Cup Parsley, Chopped

  • 3/4 Cup Oat Flour (You can process ¾ cup Oats in a food processor or grinder if you do not have oat flour on hand)

  • 2 Large Eggs, Beaten

  • 1/2 Tsp Salt

  • 1/4 Tsp Pepper

  • 2 Tbsp Milk

  • 2 Tbsp Shallot, Finely Minced


  1. Preheat the oven to 400 degrees.

  2. Peel and cut the sweet potato into 1 inch cubes. Place the potato and cauliflower florets into a steamer basket and steam for 10-12 minutes or until tender.

  3. Once cooled mash the sweet potato with a fork and add to a large bowl. Chop the cauliflower finely and add to the bowl.

  4. Now add the cheese, parsley, carrot, flour, eggs, shallots, 2 Tbsp of milk, salt and pepper. Stir until combined. If batter seems really dry add an additional tablespoon of milk.

  5. Line two baking sheets with aluminum foil or parchment paper. Spray with cooking spray.

  6. Form the veggie tots into 1 inch ovals or round balls and place on the baking sheet leaving 1 inch of space in between one another.

  7. Spray the top of the tots with cooking spray and place in the oven.

  8. Bake for 14 minutes, turning once halfway through for even browning.

  9. Serve and enjoy!I like them by themselves but they are also good with a salt free ketchup.

Nutrition Facts

Per Serving: 6 veggie tots

Calories 107, Total Fat 2.8 g, Saturated Fat 1 g, Monounsaturated Fat 0.9 g, Polyunsaturated Fat 0.5 g, Sodium 239 mg, Total Carbohydrate 13 g, Dietary Fiber 2.4 g, Protein 7 g, Potassium 300 mg, Phosphorous 160 mg

*Good source of Vitamin A, Potassium and Calcium.


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