These Healthy Butternut Squash Tots are a tasty twist on the classic potato version! Made with roasted butternut squash, they are crispy on the outside and soft on the inside.
What’s great is that they’re packed with vitamins and easy to make. Just shape the mixture into small tots and pop them in the oven. You can enjoy them as a snack or a side dish any time!
Key Ingredients & Substitutions
Butternut Squash: The star of the show! It’s sweet and creamy, great for making tots. If you can’t find butternut squash, sweet potatoes are a tasty alternative that works well too.
Bread Crumbs: I use regular bread crumbs for crunch, but you can substitute with almond flour or ground oats for a healthier choice. Gluten-free bread crumbs also work perfectly!
Parmesan Cheese: This adds a nice salty flavor. If you’re dairy-free, nutritional yeast can give a similar cheesy taste without the dairy.
Egg: Acts as a binder in the recipe. For a vegan alternative, try using a flax egg (1 tablespoon ground flaxseed mixed with 2.5 tablespoons water)!
How Do You Make Sure Your Tots Are Crispy?
Getting crispy tots is all about preparation! After shaping them, make sure to give them a nice coating of olive oil. This will help them brown beautifully.
- Preheat your oven well so they start cooking immediately.
- Don’t overcrowd the baking sheet; give them space to crisp up on all sides.
- Turning them halfway through baking helps ensure even crispness.
With these tips, you’ll enjoy perfectly crispy butternut squash tots every time!
Healthy Butternut Squash Tots
Ingredients You’ll Need:
- 3 cups peeled and cubed butternut squash (about 1 medium squash)
- 1/2 cup bread crumbs (can use gluten-free if desired)
- 1/4 cup grated Parmesan cheese
- 1 large egg
- 1 garlic clove, minced
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (plus extra for garnish)
- Olive oil spray or 1-2 tablespoons olive oil for cooking
How Much Time Will You Need?
This recipe will take about 10 minutes to prepare and about 25 minutes to bake, totaling around 35 minutes from start to finish. A quick and healthy snack or side dish!
Step-by-Step Instructions:
1. Preheat the Oven:
Start by preheating your oven to 400°F (200°C). This ensures that your tots will cook evenly and get nice and crispy. Prepare a baking sheet by lining it with parchment paper or lightly greasing it with olive oil.
2. Cook the Butternut Squash:
Steam or boil the cubed butternut squash until very tender. This should take about 10-15 minutes. If you choose to boil, make sure to drain it well afterward to avoid excess moisture.
3. Mash the Squash:
In a bowl, mash the cooked butternut squash until mostly smooth. Let it cool slightly so you don’t burn your hands when mixing in the other ingredients.
4. Mix in Other Ingredients:
Add the bread crumbs, grated Parmesan cheese, egg, minced garlic, smoked paprika, salt, black pepper, and chopped parsley to the bowl with the mashed squash. Mix everything thoroughly until combined. You want the mixture to be sticky enough to hold its shape. If it feels too wet, sprinkle in a bit more bread crumbs.
5. Shape the Tots:
Take a small handful of the mixture and roll it into a tot shape (about 1.5 inches long). Repeat this process with the remaining mixture until you’ve shaped all the tots.
6. Bake the Tots:
Place the tots on your prepared baking sheet in a single layer. Lightly spray or brush each one with olive oil to help them get crispy as they bake.
7. Turn During Baking:
Bake the tots for 20-25 minutes, turning them halfway through baking. They should turn golden brown and be crispy on all sides when they are done!
8. Garnish and Serve:
After removing the tots from the oven, sprinkle them with additional chopped parsley for a fresh touch. Serve them warm with your favorite dipping sauce, like mustard or a healthy aioli, and enjoy your tasty, nutritious snack!
Enjoy your delicious, healthy butternut squash tots—a perfect nutritious snack or side!
Can I Use Frozen Butternut Squash for This Recipe?
Yes, you can use frozen butternut squash! Just make sure to thaw it completely and drain any excess moisture before mashing to ensure the tots hold their shape.
How Do I Store Leftover Tots?
Store any leftover butternut squash tots in an airtight container in the fridge for up to 3 days. You can reheat them in the oven at 350°F (175°C) for about 10-15 minutes to regain their crispiness.
Can I Make These Tots Gluten-Free?
Absolutely! Simply substitute regular bread crumbs with gluten-free bread crumbs or almond flour to keep the recipe gluten-free while maintaining the same great taste.
What Dipping Sauces Pair Well with Butternut Squash Tots?
These tots are delicious with a variety of dipping sauces! Try them with mustard, a spicy aioli, or even a honey mustard sauce for a sweet and savory combo. Enjoy experimenting!
