These Healthy Butternut Squash Tots are crispy, tasty, and oh-so-fun to eat! Made with roasted squash and a sprinkle of spices, they are a yummy twist on traditional tater tots.
Kids and adults will both enjoy these! I love dipping them in ketchup or ranch. Plus, they’re a sneaky way to get some veggies in! 😄
Key Ingredients & Substitutions
Butternut Squash: This is the star of the dish! Its natural sweetness and creamy texture make perfect tots. If you can’t find butternut squash, you can also use sweet potatoes or pumpkin as an alternative.
Egg: The egg helps bind the ingredients together. If you’re vegan or allergic, try using a flax egg (1 tablespoon ground flaxseed mixed with 2.5 tablespoons of water) instead.
Flour: Whole wheat flour adds some nutrition, but oat flour is a great gluten-free option. You can also use almond flour for a nutty flavor and added healthy fats.
Parmesan Cheese: It adds flavor, but you can skip it or use nutritional yeast for a dairy-free option. It still gives that cheesy taste without the cheese!
What’s the Best Way to Prepare the Butternut Squash?
Getting your butternut squash ready is key to making these tots taste great. Here’s how to do it:
- First, peel and cube the squash into uniform pieces. This helps it cook evenly.
- Next, steam or boil the squash until tender, which should take about 10-15 minutes. Drain any extra water to avoid sogginess.
- Finally, mash it up! Make sure to leave it slightly chunky for better texture in the tots.
These steps ensure the squash is fully cooked and easy to mix with other ingredients, helping you create delicious tots every time!
Healthy Butternut Squash Tots
Ingredients You’ll Need:
For the Tots:
- 3 cups peeled and cubed butternut squash (about 1 small squash)
- 1 large egg
- 2 tablespoons whole wheat flour or oat flour
- 1/3 cup grated Parmesan cheese (optional, or use nutritional yeast for vegan)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon paprika or smoked paprika
- 1/2 teaspoon dried thyme or Italian seasoning
- Salt and freshly ground black pepper, to taste
- Olive oil spray or 1-2 tablespoons olive oil for cooking
How Much Time Will You Need?
The total time for this recipe is about 40 minutes. This includes about 10-15 minutes for prepping the butternut squash, plus 20-25 minutes for baking the tots. They’re quick and easy to make, making them a perfect snack or side dish!
Step-by-Step Instructions:
1. Preheat the Oven:
Start by preheating your oven to 425°F (220°C). While it’s heating up, line a baking sheet with parchment paper or a silicone baking mat to prevent sticking. This will make cleanup a breeze!
2. Cook the Butternut Squash:
Take your cubed butternut squash and steam it or boil it until it is very tender. This should take about 10-15 minutes. Be sure to drain it well afterward to get rid of excess moisture.
3. Mash the Squash:
Once your squash is cooked and drained, mash it using a fork or potato masher until it’s mostly smooth but still has a bit of texture. This will help give your tots a nice consistency.
4. Mix All the Ingredients:
Transfer the mashed squash to a mixing bowl and let it cool slightly. Then, add the egg, flour, Parmesan cheese (if using), garlic powder, onion powder, paprika, thyme, salt, and pepper. Mix everything well until the mixture is fully combined.
5. Shape the Tots:
Now it’s time to shape your mixture into small tots, about 1.5 inches long. Place each tot on the prepared baking sheet, making sure they are spaced apart to allow for even cooking.
6. Bake the Tots:
Lightly spray or brush the tots with olive oil to help them crisp up in the oven. Bake for 20-25 minutes, flipping them halfway through for even browning, until they are golden and crispy on the outside.
7. Cool and Serve:
Once baked, remove the tots from the oven and let them cool slightly before serving. They are delicious on their own or with your favorite dipping sauces like ketchup or a tangy ranch dip!
Enjoy your healthy and delicious butternut squash tots! They’re sure to be a hit!
Can I Use Frozen Butternut Squash?
Absolutely! If you’re using frozen butternut squash, just make sure to thaw it completely and drain any excess moisture before mashing. This will help maintain the texture of your tots.
What Can I Substitute for the Egg?
If you need an egg substitute, you can use a flax egg (1 tablespoon ground flaxseed mixed with 2.5 tablespoons of water) or 1/4 cup of unsweetened applesauce. Both options will help bind the ingredients together.
How Do I Store Leftover Tots?
Store any leftover butternut squash tots in an airtight container in the fridge for up to 3 days. To reheat, pop them back in the oven at 375°F (190°C) for about 10-15 minutes for a crispy texture.
Can I Make These Tots Ahead of Time?
Yes! You can prepare the mixture and shape the tots, then refrigerate them (covered) for up to a day before baking. Just remember to allow them to come to room temperature before baking for even cooking!