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World’s Healthiest Tater Tots!

World's healthiest tater tots. Impossible to stop eating them!

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.

tater tot World's healthiest tater tots - almost impossible to stop eating them!

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.

guilt free tater tots!

tater tot

hashbrown tater tots

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

superfood kitchen

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:

bean brownies

………………    Black Bean Brownies

Beans are a superfood too. Bring on the brownies!

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Published on January 25, 2013

Meet Katie

Chocolate Covered Katie is one of the top 25 food websites in America, and Katie has been 
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ABC's 5 O’Clock News. Her favorite food is chocolate, and she believes in eating dessert every single day!

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  1. Sunnie says

    These sound so cool, Katie! I will definitely be curious to try these – I absolutely love quinia, and I haven’t made tater tots in eons! Thanks for the recipe! 🙂

  2. Emma says

    Oh! I LOVE this book! The bananas we’d bread is absolutely amazing. And the chocolate energy bars (similar to your fudge babies) are insane.
    Also the land and sea trail mix is one of my favorites ever. Ever!
    Sacha inchi stir dry and the kabocha quinoa rissoto I could eat every week.
    Yum! I’m so glad you showcased one of her recipes – we should all be so lucky to own a copy of this book.
    Ok, I’m done 🙂

  3. Colleen ( says

    Oh Katie! It is amazing that you don’t choose your diet for health!!! I know you have said you feel better without sugar, but other than that you just seem to have a taste for nutritious!! Very cool! You’re lucky! And for others who might not say the same, trust me, foods can “grow on you” as you become used to them, and “un-used” to less healthy alternatives. You’ll be feeling great too, which is convincing to keep making healthy choices. Thank goodness people can enjoy healthy sweets with the help of your genius!! I actually had a list of superfoods that I happened to highlight in the last year: Best Bites of 2012! Enjoy! Don’t worry, chocolate is on my list too!!!!!

  4. Gi says

    Hi there Katie!
    Even if I am not an expert blogger as you are (hell, I’m not even a blogger! 😀 ) I dare to suggest you one thing: I think you should set the image of “the link of the day” to link to the actual post, instead of linking to the picture itself!
    I just thought it’d be a nice thing, seeing that we (mere internet users), are used to this kind of thing ^^
    Oh, btw, great recipe as usual! Sound like an effective way to add proteins to your intake.

  5. Irene says

    I”m new to following you, what is white miso and where can I get it? (perhaps you already have a blog post on some specialty ingredients that I have yet to discover)

    • CJ says

      Miso is fermented soy bean paste. It’s salty and has an umami flavor to it. There are many varieties, but white miso has the mildest flavor. I get mine at Whole Foods (haven’t seen it at a “regular” grocery store). You should also be able to find it in an Asian food store. Look in the refrigerated section.

  6. Colleen ( says

    We just made them! Dipped in mustard, they were delish! I didn’t have miso, so I used 1 Tbsp organic soy sauce, oh and sesame seeds in place of the flaxseeds; we only have ground flax. Can’t wait to open this cookbook, AND yours!! Have a great weekend!

  7. Nadiya says

    Wicked recipe! I’m sure that superfoods is more of a hype and a good well balanced diet is the way to go. The book looks really good though. Thanx for sharing 🙂

  8. Megan says

    I don’t eat a lot of those ingredients BUT those look awesome and I can imagine that they taste great. I also love any excuse to shovel ketchup in my mouth : )

  9. Monica says

    These look so delicious! I have everyone on hand but the miso… do you think it’s essential to have it in the recipe? Or, are there substitutes?

  10. Jessy says

    Hey katie,

    i am from germany and i really do not know what is flaxmeal and miso?? Please help me ouut i really want to try your receipt !

    • [email protected] Love says

      Flaxmeal comes from the flax seed. When ground it creates a meal. I’m pretty sure Amazon sells it, but I don’t know where else you would get it. Miso is a fermented soy product, if I’m not mistaken. You could probably get that on Amazon as well. Hope that helps! 🙂

        • Sandra says

          Hallo Jessy, weißes Miso bekommst Du entweder im Reformhaus, Naturkosthaus oder bei amazon- da hab ich meines her.
          Flaxmeal mach ich selber, einfach Leinsamen mahlen (ich hab so ne uralte Kaffeemühle, funktioniert prima) und erst nach dem Mahlen abmessen.
          LG Sandra
          PS: for all who wonder what I wrote, I just told her where to get the above mentioned in German

  11. April says

    Beans are a superfood and chocolate is a bean 😀 I don’t know how chocolate would taste on these, but these are going in my oven ASAP! Thanks Katie!

  12. jodye @ chocolate and chou fleur says

    Wow, I haven’t had tater tots since I was probably six years old, but I remember how awesome they were. White beans are such a genius base for these tots, and all that lovely fiber, and the protein from the quinoa. Add some greens and you have yourself a well rounded meal! Thanks for letting us all know about this great recipe.

  13. Lisa says

    These are super creative! And I haven’t had tater tots since I was about 5 years old. These may be too cute to pass up. Definitely different than the potato version!

  14. Cindie says

    This post has perfect timing, just had some tater tots last night and wanted to make some at home, these look great! If the tater tots are healthy I won’t feel so bad making some bourbon ketchup to dip them in.

  15. [email protected] Love says

    The tater-tots look a-MAZING!!!! I can’t believe they’re made from beans! The super foods I love to eat are blueberries, nuts, salmon, flaxseed, chia seed, olive oil, coconut (all kinds), spinach, avocado, eggs, sweet potatoes, and, of course, chocolate. 😀

  16. Danica @ It's Progression says

    ‘beans’ was the most surprising ingredient to me!
    I try to eat superfoods every day…right now my favorites are berries, avocado, spinach, almonds, pomegranates, and eggs (some count eggs as a superfood anyway) 🙂

  17. Pax says

    Hi Katie,
    If you have time, I’d like to request a healthy pudding recipe. 🙂
    I know you have tofu chocolate mousse and something with agar, but I would prefer something that could be made quickly without blending. The recipe that my family usually makes uses cornstarch and a microwave – it’s good (we normally eat it warm, yum) but *super* sugary.
    Anything would be much a appreciated; thank you! 🙂

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