Sweet potato tots

By Matthew Kadey from his book, Rocket Fuel

Republished with permission from  Rocket Fuel  by Matt Kadey, RD. Learn more at  velopress.com/rocketfuel . Photo Credit: Aaron Colussi

Republished with permission from Rocket Fuel by Matt Kadey, RD. Learn more at velopress.com/rocketfuel. Photo Credit: Aaron Colussi



Tender on the inside with a nutty crisp on the outside, these energy bombs flip a switch that tells your body to mover harder, faster, and longer. So grab a bunch and get out there. The secret ingredient is coconut flour, which works its magic to absorb some of the excess moisture from the mashed potato so the tots will firm up and better keep their shape during transport. To make these even more crave-worthy, mix a couple of tablespoons of molasses into the potato mash.


Servings: 12

Cook time / prep time

25 minutes / 40 minutes


• 1½ pounds sweet potatoes (about 2 medium-sized), peeled and cubed
• ¼ cup coconut flour
• ½ teaspoon cinnamon
• ¼ teaspoon salt
• ¾ cup finely chopped pecans
• 2 tablespoons coconut sugar or brown sugar


Steam or boil sweet potatoes until fork tender. Place cooked sweet potato in a bowl and mash until smooth. Stir in coconut flour, cinnamon, and salt. In a separate small bowl, stir together pecans and sugar.

Preheat oven to 375°F and line a baking sheet with parchment paper or a silicone baking mat. Scoop out sweet potato mixture by the tablespoon and roll between hands into a cylindrical shape. Roll in pecan mixture and place on baking sheet. Chop more pecans if needed. You should have about 24 tots. 

Bake for 40 minutes, flipping halfway, or until golden on the outside. They will firm up further upon cooling. Tots can be kept in the refrigerator for up to 5 days. If you want to enjoy them warm as a snack, simply microwave tots for about 30 seconds.