4.9 from 99 votes
Quinoa Tater Tots
These Quinoa Tater Tots taste like the classic finger food we all love but are healthier and use way better ingredients! They are crunchy on the outside, with tender bits of quinoa, mushrooms, and chives on the inside.
Prep Time
25 mins
Cook Time
25 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
- Oil for cooking
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
- Skip the usual shape and make these quinoa tater tots into small patties to use for sliders or sandwiches.
- Make it gluten-free by using a gluten-free flour brand.
- Make it oil-free by using a non-stick pan to fry them. You can also bake, or air fry them at 400 degrees F until they turn golden brown. Place the tots evenly spaced in the pan or basket so that the air can circulate around them and crisp them up nicely.
- To add more savory goodness, add vegan cheese or nutritional yeast to the mix before chilling them.
Nutrition Information
Calories
288kcal
(14%)
Carbohydrates
52g
(17%)
Protein
12g
(24%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
Monounsaturated Fat
1g
Sodium
399mg
(17%)
Potassium
558mg
(16%)
Fiber
5g
(20%)
Sugar
2g
(4%)
Vitamin A
135IU
(3%)
Vitamin C
5mg
(6%)
Calcium
46mg
(5%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6servings
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.