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Healthy Sweet Potato Panko Tots

These tots are made with grated sweet potatoes and a crispy panko coating, baked to perfection instead of fried. A perfect side dish or snack.

Tasty Team
76% would make again

Under 30 minutes

Healthy Sweet Potato Panko Tots

Under 30 minutes


for 3 servings

  • 1 large sweet potato, peeled and grated
  • ⅓ cup panko breadcrumbs (15 g)
  • ⅓ cup parsley (10 g), minced
  • 1 tablespoon fresh rosemary, minced
  • 2 cloves garlic, minced
  • ¼ teaspoon onion powder
  • ½ teaspoon salt, divided
  • ¼ teaspoon black pepper
  • 1 egg

Nutrition Info

  • Calories 120
  • Fat 2g
  • Carbs 20g
  • Fiber 1g
  • Sugar 5g
  • Protein 3g

Estimated values based on one serving size.


  1. Preheat oven to 400°F (200°C).
  2. Grate the sweet potato with a coarse cheese grater.
  3. Transfer the grated bits to a medium bowl and season with a ¼ teaspoon of the salt. Mix the sweet potato until well incorporated.
  4. Let the sweet potato sit for 20 minutes until the salt has drawn out some of the moisture.
  5. Pour the sweet potato into a kitchen towel and twist to strain as much liquid as you can.
  6. Place the grated sweet potato back into a bowl and mix with the breadcrumbs, parsley, garlic, onion powder, remaining ¼ teaspoon of salt, pepper, and egg, and mix until well combined.
  7. From the mixutre into 15 even sized tots and transfer to a parchment lined baking sheet.
  8. Bake for 20-24 minutes, flipping each halfway through..
  9. Serve with your choice of dipping sauce.
  10. Enjoy!
  11. Cook smarter, not harder. Use our AI chef Botatouille on the Tasty app. Download now.
Healthy Sweet Potato Panko Tots