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Superfood Tater Tots


As we bid farewell to summer in Canada (we’ll be ready for you next year consistent sunshine, don’t you worry!) , let’s celebrate the routine change in seasons and turn to welcome fall with open arms.


Crisp evening strolls, picturesque falling leaves, and my favourite fruit coming into season aside, the cozy nights featured in this shift in seasons brings so many comforting food with it – so let’s explore shall we!

As a childhood favourite of mine, I just had to take a crack at making tater tots a little healthier – so after much experimentation in the kitchen – here you have it! This recipe turned out to be pretty unbelievable. Crispy on the outside, soft on the inside… all the while, boasting an impressive list of health promoting ingredients including:

• Beans
• Flaxseed
• Quinoa
• Miso

Thanks in part to these amazing ingredients, these “superfood” taters are high in protein, essential fatty acids, and fibre. And in this recipe, no deep-fryer is necessary to achieve that perfect crispy-soft texture. Don’t believe it until you’ve tried it? Well I think it’s time to get cooking then…

Highlights of making this recipe:

• Boasting a short list of ingredients, putting this recipe together doesn’t involve a major kitchen production.
• Though it will change the macro’s on this recipe, feel free to use other soft coloured beans in place of navy beans such as while kidney, soy, lima, pinto beans, or fava beans.
• Prepared tater tots store well in the refrigerator in a tightly sealed container for up to five days. They also freeze beautifully- just store in freezer-safe plastic bags (or air-tight containers) for up to three months. They can be frozen either pre or post cooking as desired.
• These tots are the perfect football season finger food to nourish your body while you indulge a little (or at least feel  like you are).
• Be it post school/ football half-time snacks, or a casual appy for a birthday celebration, tater tots are inherently fun to eat! ‘Nough said.

Happy Fall to all my foodies big and small!

Macros per 2 Tater Tots

Calories: 38
Protein: 2 g
Fat: 1 g
Carbohydrates: 7 g  
Sugar: 0 g
Fibre: 1 g

Bowls of seeds

Superfood Tater Tots

Course Breakfast, Side Dish, Starter
Servings 36 tots



  • Using a fork, mash the white beans with salt in a large bowl.
  • Mix in the remaining ingredients.
  • Using 1/4 of the dough at a time, form 1/2 inch thick x 6 3/4 inch long logs on a chopping board.
  • Carefully cut each log into nine 3/4 inch thick slices to make the tots.
  • Warm a skillet over medium-low heat and lightly coat with oil spray. Place tots inside the pan (I like to make 2 batches with half the tater tots each – so they can be enjoyed fresh off the pan).
  • Cook for several minutes until browned. Use a spatula to flip tots over to brown other side evenly.
  • Enjoy!*


*Serve homemade tater tots immediately for best texture.
Suggested serving pairing: reduced-fat sour cream! (not included in above macros)
Tried this recipe?Let us know how it was!