4.9 from 99 votes
Quinoa Tater Tots
Quinoa Tater Tots combine cooked quinoa, diced onion, mushrooms, chives, and flour to create small patties with a mild spice from optional red pepper flakes. Chilled before frying, they develop a golden brown, crisp exterior while maintaining a tender interior. Their plant-based milk and lemon juice add moisture and subtle acidity, giving a balanced flavor that works well as a snack or sandwich filler.
Prep Time
25 mins
Cook Time
15 mins
Total Time
40 mins
Servings:
6
servings
Calories:
288 kcal
Course:
Breakfast, Appetizer, Snacks, Lunch, Dinner
Cuisine:
American
Ingredients
- 2 cups quinoa cooked
- 1 small yellow onion finely diced
- 5 pieces button mushrooms finely diced
- ¼ cup chives minced
- ¾ cup all-purpose flour
- ¼ teaspoon red pepper flakes optional
- 1 teaspoon salt
- 3 tablespoons plant-based milk unsweetened, plain milk
- 1 tablespoon lemon juice
- cooking oil
Instructions
- In a large bowl, mix together the quinoa, onion, mushrooms, chives, flour, red pepper flakes, and salt. Mix until well-combined and thick.
- Add the lemon juice and non-dairy milk and mix thoroughly.
- Roll into small 1-inch balls, slightly flatten, and put on a plate put in the refrigerator for 15 minutes.
- Heat the oil in a pan on medium heat and cook the tots until golden brown on both sides, about 5 minutes a side
Cup of Yum
Notes
- Shape quinoa tots as small patties to use in sliders or sandwiches.
- Use gluten-free flour to make the recipe gluten-free.
- For oil-free cooking, use a non-stick pan or bake/air fry at 400°F until golden and crisp, ensuring even spacing for crispiness.
- Enhance flavor by mixing vegan cheese or nutritional yeast into the batter before chilling.
Nutrition Information
Calories
288kcal
(14%)
Carbohydrates
52g
(17%)
Protein
12g
(24%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
1g
(5%)
Sodium
399mg
(17%)
Potassium
558mg
(12%)
Fiber
5g
(20%)
Sugar
2g
(4%)
Vitamin A
135IU
(3%)
Vitamin C
5mg
(6%)
Calcium
46mg
(5%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6 servings
Amount Per Serving
Calories 288
% Daily Value*
| Calories | 288kcal | 14% |
| Carbohydrates | 52g | 17% |
| Protein | 12g | 24% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 399mg | 17% |
| Potassium | 558mg | 12% |
| Fiber | 5g | 20% |
| Sugar | 2g | 4% |
| Vitamin A | 135IU | 3% |
| Vitamin C | 5mg | 6% |
| Calcium | 46mg | 5% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.