Not Your Traditional Tater Tots, Vegan and Gluten-Free

The best recipe for Not Your Traditional Tater Tots
traditional tater tots vegan gluten free best recipe

Remember those little nuggets from your childhood???  I recreated them using only the healthiest ingredients!  I left out the white starchy potatoes and substituted chickpeas and flax meal making for a super nutritious kid approved meal.  Unlike traditional tater tots, these contain a ton of fiber…no constipated kids here!

Also included in this recipe is miso paste and nutritional yeast.  If you are unfamiliar with these ingredients don’t be scared off of trying this recipe!  Both items can be found at a health food store and are easy to work with!  I talk a little about the benefits of miso here 🙂

Nutritional yeast is an inactive yeast, not to be mistaken with brewer’s yeast or baker’s yeast.  It is a great vegan/vegetarian source of vitamin B12 and protein.  In just 2 tablespoons of nutritional yeast there is 9 grams of protein, that’s more protein than in one egg!  It also contains fiber making for a happy digestive system!  Nutritional yeast has a mild cheesy flavor.  It is great dusted over popcorn or added into salad dressings. Give it a whirl!

traditional tater tots vegan gluten free best recipe

Not Your Traditional Tater Tots

The best recipe for Not Your Traditional Tater Tots
Prep Time: 5 minutes
Cook Time: 3 minutes
Total Time: 8 minutes
Course: Breakfast, Kid food, Main Meal
Cuisine: American, Gluten Free, Vegan
Servings: 6
Calories: 124kcal
Cost: $5


  • 1 cup cooked quinoa
  • 1 can chickpeas drained and rinsed
  • 1/4 cup onion minced
  • 3 tablespoons flax meal
  • 1 tablespoon miso paste
  • 2 tablespoons flour I used GF flour
  • 2 tablespoons nutritional yeast
  • 2 tablespoons olive oil plus more for frying
  • 1/2 teaspoon sea salt


  • In a food processor, blend chickpeas until a paste is formed.
  • Add in remaining ingredients (except quinoa) and blend until well mixed.
  • Remove “dough” from the food processor and add to a bowl with cooked quinoa, mix well.
  • Spoon out a handful of dough and roll into a “log” shape and slice into 1 inch pieces.
  • In a heavy frying pan or skillet heat 2 tablespoons of olive oil over medium low heat.
  • Add pieces of “tater tots” to the skillet and fry for 2-3 minutes on each side or until crispy.
  • Serve hot with organic ketchup and enjoy 🙂


I fried mine in two batches.  I added 2 tablespoons of olive oil to the skillet between batches.


Calories: 124kcal | Carbohydrates: 12g | Protein: 4g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 304mg | Potassium: 150mg | Fiber: 3g | Sugar: 1g | Vitamin A: 4IU | Vitamin C: 1mg | Calcium: 18mg | Iron: 1mg
Tried this recipe?Let us know how it was!
Cristina Cavanaugh RD LDN
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