Moms are calling them sweet potato tots!

Sweet Potato Crunchies*

Are you trying to get your family to eat more sweet potatoes?  We promise they will not be able to resist these “crunchies” also known as “sweet potato tots.”  They disappear as soon as we make them so prepare to double the recipe. They’re loaded with good stuff, especially vitamin A, fiber and iron. This recipe works well as a fun group activity, especially during the holiday season.  Moms are giving us double thumbs up for this super food creation!


4 medium sweet potatoes (12-14 ounces each)
2 cups whole grain cereal, crushed**
2 tablespoons extra-virgin olive oil
1 tablespoon honey
¼ teaspoon grated nutmeg
¼ teaspoon ground cinnamon
1/8 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
80 whole cloves (optional)
½ teaspoon Hungarian sweet paprika

** We used Cherrios for the nutrition analysis.

Messy, but yummy fun!


  1. Pierce sweet potatoes with fork in several places. Place potatoes on paper towel in microwave oven. Cook potatoes on High 12–15 minutes or until fork-tender, turning potatoes over once halfway through cooking. (Or, preheat oven to 450°F. Pierce potatoes with fork; place on oven rack and bake 45 minutes or until fork-tender.)
  2. Cool potatoes until easy to handle. When cool, peel potatoes. Into large bowl, press warm potatoes through food mill or ricer. (Or, mash potatoes with potato masher until smooth).
  3. Preheat oven to 350°F. Grease large baking sheet.
  4. Add cereal, oil, honey, nutmeg, cinnamon, salt, and pepper to potatoes and mix thoroughly. With palms of hands, shape 1 tablespoon sweet-potato mixture, at a time, into a ball; place on prepared baking sheet. Repeat until all mixture is used.
  5. Insert 2 cloves in each ball if using (for baking only); sprinkle with paprika.
  6. Bake sweet potato balls 35 minutes or until toothpick inserted in center of the balls comes out clean. Transfer to wire racks to cool. When cool, remove cloves if using.

Makes 8 servings (5 crunchies per serving).

Making & eating the “crunchies” is delicious fun!

Nutrition Facts per serving: 120 calories; 4g fat (0.5g sat fat, 3mg mono, 0.5g poly, 0g trans fat); 0g cholesterol; 21g carbohydrate (3g fiber, 5g sugar); 2g protein; 95mg sodium; 190% Daily Value (DV) vitamin A; 6% DV vitamin C; 4% DV calcium; 15% DV iron.

* Recipe is courtesy of Appetite for Life, HarperOne, Antine.

What’s your go to way of serving sweet potatoes?

– Stacey Antine, MS, RD, author, Appetite for Life, founder, HealthBarn USA, director, HealthBarn Foundation, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.


** Courtesy Appetite for Life, Stacey Antine, HarperOne, September 2012.

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