Skip to Content

Baked Veggie Tater Tots

Share this post:

If your kiddos are more inclined to eat foods in tater tot shaped form, then try making these Veggie Tater Tots! They're baked, not fried, and loaded with several veggies. These veggie tots happen to be vegan and gluten-free too, great for those with special dietary needs.

Veggie Brussels sprouts tots on a plate
Jump to:

Brussels sprouts tater tots

Most kids are not huge fans of Brussels sprouts, so what's the best way to get a few Brussels sprouts into their diet?? Hide them in their favorite foods! This veggie tots recipe uses 10 oz of Brussels sprouts, along with hidden bell pepper.

Kids often prefer to eat small tot-shaped foods, so making veggie tater tots is a great way to sneak some veggies into your kids and serve up a healthy snack or side dish.

Hand dipping veggie tots into ketchup

While I admit that this recipe does require quite a bit of hands-on time and several steps, it makes a LOT of veggie tots. These tots freeze well and reheat well, so it makes a great meal prep recipe where you can spend an hour making these tots and then have healthy food in the freezer for your kiddos whenever someone is getting hungry!

Related recipes: Hidden Vegetable Recipes for Toddlers

Baked veggie tots

This recipe for veggie tots is baked, not fried, which is great for a healthy tater tot option. If you're trying you get your toddler to gain weight, you can choose to fry these in a pan in a healthy oil, such as olive oil or avocado oil. 

If you're looking for an easier snack idea that is fried, not baked, try these mashed potato nuggets! They're a great way to use up leftover mashed potatoes.

Ingredients to make veggie tater tots

Ingredients

  • 3 medium potatoes
  • 10 oz brussels sprouts
  • 2 garlic cloves (or use ½ teaspoon garlic powder)
  • 2 green onions (or ½ small onion), finely minced
  • 1 small red bell pepper (or any color - use yellow if you want to "hide" the vegetables more), seeds removed and chopped really small
  • 1 teaspoon smoked sweet paprika (one of my favorite seasonings!!)
  • 1 tablespoon olive oil
  • Salt and pepper, to taste (start with 1 teaspoon salt to taste)

Try this kid-friendly recipe: Taco Pinwheels

Equipment

For this recipe, you'll need:

Related recipe: Tuna Nuggets

Instructions

This recipe has a few steps, but it's quite simple. In summary, you'll cook and mash the potatoes, sauté the veggies, then combine everything together, form tots, and bake. Make sure to read the recipe through before getting started to know what you'll be doing.

Step 1: Cook the potatoes your preferred way: boil or microwave until a fork inserted in the middle goes through easily.

To microwave, do not peel at first! Poke holes with a fork or a knife, and microwave for 5-6 minutes. Test with a fork, and cook for another 1-2 minutes at a time, if needed. Make sure to use oven mitts when taking the potatoes out from the microwave, they will be HOT. Once cooled, peel the skin off the potatoes.

To boil, peel and chop the potatoes into large cubes. Boil for about 10 minutes, or until the potatoes are fully cooked.

Step 2: While the potatoes are cooking, prep and chop the veggies: Grate the Brussels sprouts on the large side of the grater. Remove the seeds and pith from the bell pepper and finely chop it. Dice the green onions (or onion). Mince or grate the garlic on the micro plane size of the box grater.

Grating Brussels sprouts on a box grater

Step 3: Heat a skillet over medium-low heat and add the olive oil. Sauté the chopped green onions, minced garlic, and chopped bell pepper for about 5 minutes, or until they're softened.

Sauteing veggies in a pan

Step 4: Add the grated Brussels sprouts and sauté for a couple of minutes just to soften the Brussels sprouts.

Step 5: Once the potatoes are cooled enough to touch safety, transfer the peeled potatoes to a LARGE bowl. Mash them with a potato masher. 

Step 6: Stir in the sautéed veggies, smoked paprika, and salt and pepper. Mix well and give it a taste (remember, there are no raw ingredients in here so it's OK to taste) and adjust the flavor with salt, pepper, and/or garlic powder.

Mixing veggie tater tot mixture in a bowl

Step 7: Preheat oven to 350F. Line a large baking sheet with parchment paper and spray or brush with olive oil.

Step 8: Use your hands to form tots from the potato mixture. Place them on the baking sheet lined with parchment paper.

Forming veggie tots and placing them on a baking sheet

Step 9: Bake for 20 minutes, carefully flip each tot, then bake for another 10-15 minutes, or until the edges are golden.

More kid-friendly side dishes: Air Fryer Garlic Parmesan Fries

Time-saving tips

You can prepare the potato + veggie mixture in advance and keep it refrigerated in a sealed container until ready to make the tots and bake. 

You can use instant mashed potatoes (prepare according to package instructions), but I really prefer the result with home-mashed potatoes that are just a little dryer and almost a little lumpy. It makes a better texture for these tots. 

If you want, you can use thawed frozen hash brown mix instead of the potatoes - you'll need about 3 cups.

Freezing and reheating veggie tots

These tots freeze well once they're baked. To freeze, allow the tots to cool completely to room temperature. Freeze individually on a large plate or cutting board lined with parchment paper or wax paper. Once frozen, they can be transferred to a freezer-safe bag or storage container. Keep frozen for up to 1-2 months for best flavor and to prevent freezer burn.

To reheat refrigerated or frozen tots, pop them in a preheated (350F) oven for a few minutes (3-5 minutes for refrigerated tots, 10-12 for frozen tots). To reheat in an air fryer, cook refrigerated tots for 1-2 minutes, and frozen tots for 7-8 minutes (time will vary depending on your air fryer model).

Related recipe: Kid-Friendly Air Fryer Recipes

If you enjoyed this recipe, let me know with a comment and a star rating below. And don't forget to share it on Facebook and save it on Pinterest for later!

Yield: 40 tots

Baked Veggie Tater Tots

Veggie Brussels sprouts tots on a plate

These veggie tots are made with Brussels sprouts and tater tots—a great way to sneak in some hidden veggies! These tots are vegan and gluten-free and are baked, not fried. Make sure to read the whole recipe before getting started, and read the notes below for helpful cooking tips.

Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour

Ingredients

  • 3 medium potatoes, cooked and peeled (see notes for tips)
  • 10 oz brussels sprouts
  • 2 garlic cloves (or use ½ teaspoon garlic powder)
  • 2 scallions (or ½ small onion), diced
  • 1 small red bell pepper, seeds removed and chopped really small
  • 1 teaspoon smoked sweet paprika (one of my favorite seasonings!!)
  • 1 tablespoon olive oil
  • Salt and pepper, to taste (start with 1 teaspoon salt)

Instructions

  1. Mash the cooked, peeled potatoes in a large bowl.
  2. Grate the Brussels sprouts on the large side of a box grater.
  3. Prep the rest of the veggies: Remove the seeds and pith from the bell pepper and finely chop it. Finely mince the shallots (or onion). Mince or grate the garlic on the micro plane size of the box grater.
  4. Heat a skillet over medium-low heat and add the olive oil. Sauté the chopped shallots, minced garlic, and chopped bell pepper for about 5 minutes, or until they're softened, stirring frequently.
  5. Add the grated Brussels sprouts and sauté for a couple of minutes just to soften the Brussels sprouts.
  6. Add the sautéed veggies, smoked paprika, and salt and pepper to the mashed potatoes. Mix well and give it a taste (there are no raw ingredients in here so it's OK to taste) and adjust the flavor with salt, pepper, and/or garlic powder.
  7. Preheat oven to 350F. Line a large baking sheet with parchment paper and spray or brush with olive oil.
  8. Use your hands to form tots from the potato mixture. Place them on the baking sheet lined with parchment paper.
  9. Bake for 20 minutes, carefully flip each tot, then bake for another 10-15 minutes, or until the edges are golden.

Notes

  • Use a yellow bell pepper if you want it hidden from picky eaters.
  • How to cook the potatoes: In the microwave: do not peel the potatoes! Poke holes with a fork or a knife, and microwave for 5-6 minutes. Test with a fork, and cook for another 1-2 minutes at a time, if needed. Make sure to use oven mitts when taking the potatoes out from the microwave, they will be HOT. Once cooled, peel the skin off the potatoes. Boiling: peel and chop the potatoes into large cubes. Boil for about 10 minutes, or until the potatoes are fully cooked.
  • Time saving tips: 1) You can prepare the potato + veggie mixture in advance and keep it refrigerated in a sealed container until ready to make the tots and bake. 2) You can use instant mashed potatoes (prepare according to package instructions), but I really prefer the result with home-mashed potatoes. 3) You can use thawed frozen hash brown mix instead of the potatoes - you'll need about 3 cups.
  • To freeze, allow the tots to cool completely to room temperature. Freeze individually on a large plate or cutting board lined with parchment paper or wax paper. Once frozen, they can be transferred to a freezer-safe bag or storage container. Keep frozen for up to 1-2 months for best flavor and to prevent freezer burn.
  • To reheat refrigerated or frozen tots, pop them in a preheated (350F) oven for a few minutes (3-5 minutes for refrigerated tots, 10-12 for frozen tots). To reheat in an air fryer, cook refrigerated tots for 1-2 minutes, and frozen tots for 7-8 minutes (time will vary depending on your air fryer model).

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

Nutrition Information:

Yield:

40

Serving Size:

1

Amount Per Serving: Calories: 20Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 56mgCarbohydrates: 4gFiber: 1gSugar: 0gProtein: 1g

The nutritional information provided is just an estimate and will vary based on the actual ingredients you use. If you are tracking nutrition for yourself or your child, check with a nutritionist, dietitian, or pediatrician about whether this recipe is right for you or your child.

Did you make this recipe?

Please leave a comment below and share your photo on Instagram - please tag @highchairchronicles , I love seeing your creations!

Share this post:

This site uses Akismet to reduce spam. Learn how your comment data is processed.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Skip to Recipe