This recipe is unbelievable.
I’m serious. It’s one of those recipes where you read the ingredients, roll your eyes, and say, “There is absolutely no way this recipe will turn out.”
Then you try it anyway, because curiosity gets the better of you.
Such was the case when I came across a recipe for no-potato tater tots in the book Superfood Kitchen. Logical reasoning told me it just wasn’t possible that the ingredients listed on the page could yield something even remotely similar to a tater tot…
Logical reasoning was wrong.
Crispy on the outside, soft on the inside…
And difficult to stop eating!
These “superfood” taters are high in protein, EFAs, and fiber. And in this recipe, no deep-fryer is necessary to achieve that perfect crispy-soft texture.
Healthy Tater Tots
(Reprinted with permission)
- 3/4 cup cooked white beans (such as Great Northern)
- 2 tbsp flaxseeds (golden for most-authentic appearance)
- 2 tbsp ground flaxmeal
- 1 cup cooked quinoa (K note: I cooked my quinoa with 1/8 tsp salt)
- 1 tbsp white miso
- 2 tbsp brown rice flour
- 1/4 cup finely-diced onion
- oil or oil spray for the pan
Using a fork, mash the white beans in a large bowl. (If using unsalted beans, you can add a little extra miso or salt to compensate.) Mix in the remaining ingredients, except for oil. A handful of dough at a time, form 1 inch thick long logs on a chopping board. Carefully cut logs into ½ thick slices to make the tots. Warm a skillet over low heat, and pour in a little olive oil (a tablespoon or two) to coat the pan. (K note: I did these in two batches and used about 1 tbsp olive oil per batch. I did also fry a few separately in oil spray to make sure it would work, as I knew people would ask about that option!) Place tots inside the pan, and cook for several minutes until browned. Use a spatula to flip tots over to brown other side evenly. Serve homemade tater tots immediately with ketchup if desired, or freeze for later use. Serves 3-5.
Click to: View Tater Tots Nutrition Facts
Although I’ve never been completely sold on the extent of superfoods’ health benefits, I found myself bookmarking page after page of Superfood Kitchen by Julie Morris simply because the recipes sound delicious. Quinoa Spaghetti with Cashew Cream Sauce and Chard? Hearty Kale and Black Eyed Pea Stew? Superfood Sangria? Yes please! Along with the recipes, Ms. Morris has included a catalogue of superfood ingredients, detailing the benefits of and uses for each. It’s inspired me to expand my own culinary horizons, and I recommend this book for anyone looking to break out of a cooking rut and experience a whole array of new flavors.
Do you include any superfoods in your diet?
I don’t go out of my way to eat something just because it’s a superfood, but my diet is accidentally filled with superfoods: blueberries, almonds, sweet potatoes, spinach, coconut, chocolate… chocolate, chocolate, chocolate. Chocolate. And no, it is not a typo that I have chocolate listed five times.
Link of the Day:
……………… Black Bean Brownies
Beans are a superfood too. Bring on the brownies!
Any ideas on subs for the brown rice flour? I have so many flours, GF and not, and just don’t want to make a special trip out for that if I could use some other flour (or starch? corn, potato, arrowroot, I got ’em all….)
I ran out of brown rice flour and plan to use a little garbanzo bean flour and a little millet flour. I’ve used millet flour as a replacement in another recipe and it worked well. These look great. I will make them tomorrow.
My superfoods? Peanut butter and oats, both of which I put in my tribute to peanut butter day recipe today. Pop one of those babies in the microwave for 15 seconds and then eat it warm and gooey with almond milk…drool 🙂
This sounds delicious! I love Tater tots. Would is be ok if I substituted all purpose flour for the brown rice flour and brown rice for the quinoa (im trying to use what i have in stock i know it wont be as healthy)
thanks 🙂
Sorry, I really can’t say because I’ve not tried it.
I wanted to correct a typo. You put “chocolate” as a super food 5 times. I’m sure you meant to add it at least five times more. 🙂
I love your blog very much. I wish I had a metabolism like yours because I want to eat your baked oatmeal for breakfast and dessert every day, but I get fat when I do that.
Oh wow, you are right. It is a typo! Thanks for pointing it out.
*Feels embarrassed*
🙂
Hey Katie I totally love your blog. I’ve been following you for years and I got to say I love your savory posts! You inspired me to start my own healthy food blog, it’s no where as good as yours, but I just wanted to let you know how much of an inspiration you are to me.
Thank you so much, Emilia. And good luck with your new blog! I will be sure to check it out :).
Tater Tots? Can’t say I have ever come across them. I think they look tasty though, as in once you start you wouldn’t be able to stop.
Suppose you will be knocking them up tonight then bud? They look nice for the type of weather we are having lol
These are obviously super-healthy and also look easy to make! I’m assuming I could substitute the brown rice flour with another gluten-free option?
Forgot to add…I love adding superfoods to my meals, especially for my 22month old son. I always have quinoa, flax seed, coconut oil, kale (to name a few!) stocked in the fridge or pantry! I want my son to get started early on these superfoods! 😉
The Tater Tots Look Awesome! I have a random question about Eggy Breakfast Bread though. Can it be frozen and how long does it keep in the fridge? I don’t think I can eat a whole pan at once, so I want to find the best way to store the delicious leftovers.
At least 3-4 days in the fridge. I’ve not tried freezing.
Wow! So creative! These are the healthiest tater tots ever! I love it!!
This recipe is awesome! Thank you Katie. I am definitely going to try it and look into this book 🙂 I have been having a lot of fun making smoothies for breakfast with bananas and different fruits. Right now I add acai powder, chlorella, maca and hemp seeds. Antioxidant loaded breakfast is a nice way to start the day.
Hi, Katie. It’s funny how you commented that reading through the recipe it seems like it couldn’t possibly work. When I first discovered your blog, I thought the same thing about your recipes. But after I’ve tried about a dozen of them, I’m sold on your recipe development genius! Thanks for all that you do on this blog; it has changed the way I bake forever.
I tried this recipe yesterday and while they were quite tasty, they just didn’t get all that crispy. I was thinking about trying to bake them.
Crystal, I had the same thought. Let us know if you try baking before I do!! Thank you.
Just scrolling through the comments to see if anyone baked these. I did the first batch in an oil sprayed frying pan and they weren’t very crispy. My husband then said he was surprised I wasn’t baking them, of course he also had no clue that actual tater tots are deep fried, lol. I thought about it and decided to bake then second batch in the oven at 400. They came out super crispy and much more tater tot like than the batch from the frying pan. I definitely recommend baking them!!!
I scrolled through all these comments just to see if anyone had tried baking them! Thanks for answering that question 🙂
And Katie, you are a genius!
This looks great! Haven’t had tater tots in a long time and loved them. That recipe book looks great. I always thought sangria wa a superfood, but heck, if they can make it better, I’m there!
These look amazing!
Katie, I don’t have brown rice flour (you would think I would with how much flour is in my pantry!) can you suggest a substitution? I have leftover beans from white bean hummus just dying to be made into these “tater” tots!!
Just wanted to let you know I believe Heinz has high fructose corn syrup :). Use your awesome homemade ketchup instead! Or a different brand 🙂
Bossy boots!
Organic Heinz does not and has even rated #1 in some taste tests of commercial brands!