These Healthy Butternut Squash Tots are a tasty twist on a favorite snack! Made with roasted butternut squash, they are crispy on the outside and soft inside. Perfect for kids and adults alike!
I love making these tots because they’re a great way to sneak in veggies! Pair them with your favorite dip for a fun snack that makes me feel like a kid again. Yum! 🍠
Key Ingredients & Substitutions
Butternut Squash: This is the star of the dish! Its natural sweetness makes it perfect for tots. If you can’t find butternut squash, sweet potatoes are a great alternative, offering a similar sweet flavor.
Almond Flour: I like almond flour for its nuttiness and health benefits, but you can use regular whole wheat flour for a heartier texture. If gluten-free is your goal, try using oat flour or a gluten-free flour blend.
Parmesan Cheese: This adds a nice hint of umami. If you’re dairy-free, nutritional yeast is a delightful substitute that gives you that cheesy flavor without the dairy. Just adjust the amount to your taste!
Egg: The egg helps bind everything together. If you want a vegan option, try using a flaxseed meal mixed with water (1 tbsp flaxseed meal + 2.5 tbsp water) as a binder!
How Do I Get My Tots Extra Crispy?
To achieve that perfect golden, crispy exterior, make sure to follow these key steps:
- Roast Well: Properly roast the butternut squash until it’s very tender—this creates a smoother mash and a better texture.
- Don’t Overcrowd the Pan: When frying, leave space between the tots. This allows hot air to circulate, giving each tot a nice crispy coating.
- Use Enough Oil: A little oil in the pan helps achieve that crispiness. Just a tablespoon or two is enough!
- Pat Dry: If the mixture feels too wet, make sure to squeeze out any excess moisture before forming the tots.
Enjoy making these delicious and healthy tots – they are a great snack for any occasion!
Healthy Butternut Squash Tots
Ingredients You’ll Need:
For the Tots:
- 1 medium butternut squash (about 2-3 pounds), peeled, seeded, and cut into chunks
- 1/2 cup finely ground almond flour or whole wheat flour
- 1/4 cup grated Parmesan cheese (optional for extra flavor)
- 1 large egg, beaten
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon smoked paprika or regular paprika
- Salt and black pepper to taste
- 1-2 tablespoons olive oil or avocado oil (for pan frying)
- Fresh parsley, finely chopped (for garnish)
How Much Time Will You Need?
This delicious recipe takes about 15 minutes for prep and 30 minutes for cooking, totaling around 45 minutes. That’s all you need to create these tasty, healthy tots!
Step-by-Step Instructions:
1. Cook the Butternut Squash:
Preheat your oven to 400°F (200°C). Spread the butternut squash chunks in a single layer on a baking sheet lined with parchment paper. Roast for about 25-30 minutes, or until the squash is tender and easily mashed with a fork.
2. Mash the Squash:
Once the squash is cooked, take it out of the oven and let it cool for a few minutes. Then, transfer the squash to a large bowl and mash it well using a fork or potato masher until it’s smooth. Allow it to cool to room temperature before proceeding.
3. Mix Ingredients:
Add the beaten egg, almond flour (or whole wheat flour), Parmesan cheese (if using), garlic powder, onion powder, paprika, salt, and pepper to the mashed squash. Stir everything together until it’s well combined. Make sure the mixture is thick enough to hold its shape; if it’s too loose, add a little more flour.
4. Shape the Tots:
Using your hands, take small portions of the mixture and shape them into small log-shaped tots, about 1 to 1.5 inches long. Place them on a plate or baking sheet as you go.
5. Cook the Tots:
Heat olive oil or avocado oil in a large non-stick skillet over medium heat. Once the oil is hot, add the tots in batches, being careful not to overcrowd the skillet. Cook each side for about 3-4 minutes until they are golden brown and crispy.
6. Drain and Serve:
Once cooked, remove the tots from the skillet and place them on a paper towel-lined plate to absorb any excess oil.
7. Garnish and Enjoy:
Sprinkle finely chopped fresh parsley over the warm tots for a lovely pop of color and flavor! Serve these delicious butternut squash tots with your favorite dips like ranch, spicy aioli, or a tangy tomato-based sauce.
These Healthy Butternut Squash Tots are perfect as a snack or a side dish, featuring a crispy outside and a soft, sweet inside. Enjoy your tasty creation!
Can I Use Other Types of Squash?
Yes, you can substitute butternut squash with other types like sweet potatoes or even pumpkin! Just ensure they are cooked until tender before mashing.
Can I Make These Tots Vegan?
Absolutely! To make these tots vegan, simply replace the egg with a flaxseed egg (1 tablespoon of flaxseed meal mixed with 2.5 tablespoons of water) and omit the Parmesan cheese or use nutritional yeast for flavor.
How Do I Store Leftovers?
Store any leftover tots in an airtight container in the fridge for up to 3 days. To reheat, you can warm them in the oven at 350°F (175°C) for about 10-15 minutes to maintain their crispiness.
Can I Bake These Instead of Frying?
Yes! For a healthier option, you can bake the tots. Preheat your oven to 425°F (220°C), place the tots on a baking sheet lined with parchment paper, and lightly brush them with oil. Bake for about 20-25 minutes, flipping halfway through, until golden and crispy.