Tasty Sweet Tots

Number of Servings: 6 (149 g)
Active Time: 10 min.
Total Time: 25 min.
Tasty Sweet Tots

Tater tots are beloved by kids…and many grown-ups, let’s be honest. This version combines yams with beans and uses baking to produce a more nutritious variation that’s more flavorful than the regular potato version.

Tip: Yams and sweet potatoes are not quite the same, but if you can’t find yams, sweet potatoes are a suitable substitute.


  • 1½ lbs. yams
  • ¾ cups low-sodium canned garbanzo beans, not drained
  • 2 Tbsp. vegetable oil
  • ½ tsp. salt
  • ¼ tsp. white pepper
  • ½ tsp. onion powder
  • ½ tsp. cinnamon


  1. Preheat oven to 400ºF.
  2. Pierce yams with a fork and roast until tender (45-50 minutes). Let rest until cool enough to handle (10-15 minutes). Cut in half, push flesh from skins, and shred with a fork.
  3. Purée garbanzo beans in their liquid until smooth.
  4. Gently combine all ingredients.
  5. Spray a sheet pan with non-stick spray. Spoon mixture onto the pans in 1″ balls.
  6. Bake until golden brown (10-12 minutes).

Nutrition Facts

6 servings per container

Serving Size 149 g

Amount per serving
Calories 165
% Daily Value*
Total Fat 5g 6%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Cholesterol 0mg 0%
Sodium 295mg 13%
Total Carbohydrate 27g 10%
Dietary Fiber 5g 18%
Total Sugars 6g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 17g
Protein 3g
Vitamin D 0mcg 0%
Calcium 47.8mg 4%
Iron 1.1mg 6%
Potassium 430mg 10%
Vitamin A 804.7mcg 90%
Vitamin C 2.8mg 4%
Vitamin E 0.7mg 6%
Vitamin K 11.1mcg 10%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 8%
Niacin 1.5mg 15%
Vitamin B6 0.4mg 25%
Folate 20.1mcg 5%
Vitamin B12 0mcg 0%
Biotin 0mcg 0%
Chloride 0mg 0%
Pantothenate 1mg 20%
Phosphorus 78.3mg 6%
Iodine 0mcg 0%
Magnesium 36.9mg 8%
Zinc 0.6mg 10%
Selenium 1.3mcg 2%
Copper 0.2mg 20%
Manganese 0.6mg 25%
Chromium 0mcg 0%
Molybdenum 5.7mcg 15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Yams, Low Sodium Garbanzo Beans (prepared Chick Peas, Water, Sea Salt), Soybean Oil, Salt, Cinnamon, Onion Powder, White Pepper.

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