Looking for a nutritious twist on traditional tater tots? These Baked Butternut Squash Tots are a perfect way to enjoy the flavors of fall while sneaking in some extra veggies. Crispy on the outside and tender on the inside, these tots are packed with the natural sweetness of butternut squash, balanced with savory onion and sage. They’re a great snack for kids and adults alike and can be served as a fun appetizer or a healthy side dish. Serve them with your favorite dipping sauces like ketchup, ranch, or mustard for a tasty treat everyone will love.
Ingredients
- 1 (3-pound) butternut squash, peeled and cut into 1-inch cubes
- 2 tablespoons olive oil
- ½ cup minced onions
- ⅓ cup finely ground breadcrumbs
- 1 large egg
- 1 tablespoon minced fresh sage
- Salt and pepper, to taste
Instructions
- Preheat the oven: Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil and lightly grease it with cooking spray.
- Roast the squash: Place the cubed butternut squash on the prepared baking sheet. Drizzle the squash with olive oil and toss to coat. Sprinkle with salt and pepper to taste. Roast in the preheated oven for about 15 minutes, or until the squash is fork-tender but still holds its shape.
- Puree the squash: Transfer the roasted butternut squash to a food processor. Pulse just until the squash is roughly pureed—be careful not to over-process, as the mixture should remain firm enough to shape into tots. Measure out 3 packed cups of the squash puree and transfer it to a large mixing bowl.
- Combine ingredients: Add the minced onions, breadcrumbs, egg, sage, and a pinch of salt and pepper to the squash puree. Stir the mixture until everything is well combined.
- Form the tots: Reduce the oven temperature to 350°F (175°C). Using your hands, scoop out 1 to 2 tablespoons of the squash mixture and shape it into tot-sized cylinders. Place the tots on the prepared baking sheet, spacing them about ½ inch apart.
- Bake the tots: Bake the tots in the oven for 20 minutes. Then, carefully flip each tot and bake for an additional 20 to 25 minutes, or until golden and crispy on the outside.
- Serve: Remove the baked butternut squash tots from the oven and serve them hot with your favorite dipping sauces like ketchup, mustard, ranch, or even a homemade yogurt dip.
Cooking Tips
- Add a bit of spice: For an extra kick, try adding a pinch of cayenne pepper or smoked paprika to the mixture before shaping the tots.
- Breadcrumb substitutes: If you’re gluten-free, you can substitute the breadcrumbs with gluten-free breadcrumbs, almond flour, or crushed gluten-free crackers.
- Forming the tots: If the mixture feels too loose or sticky to shape into tots, try refrigerating it for 10-15 minutes before forming the tots. This will help the mixture firm up.
- Don’t over-process: When pureeing the squash, avoid making it too smooth. Leaving some texture in the puree will help the tots hold their shape and give them a more satisfying bite.
- Serve them warm: These tots are best enjoyed straight from the oven when they’re hot and crispy.
Nutritional Benefits
- Butternut squash: A great source of vitamins A and C, butternut squash is packed with antioxidants that promote eye health and boost the immune system. It’s also high in fiber, which supports digestion and helps keep you feeling full longer.
- Olive oil: A heart-healthy fat, olive oil contains monounsaturated fats and antioxidants that can help reduce inflammation.
- Onions: Rich in vitamin C and antioxidants, onions add a savory flavor to the tots and provide digestive and immune benefits.
- Sage: Known for its anti-inflammatory properties, sage adds a touch of earthy flavor while also being a good source of vitamin K.
Why You’ll Love This Recipe
- Nutritious and Kid-Friendly: These tots offer a great way to sneak more vegetables into your meals, making them a perfect option for picky eaters.
- Crispy and Flavorful: Baked to perfection, the tots are crispy on the outside and tender on the inside, with a savory flavor thanks to the onions and sage.
- Versatile: Serve them as a snack, appetizer, or side dish with your favorite dipping sauces. You can even make them ahead of time and reheat when needed.
- Fall Favorite: Butternut squash is a fall staple, and this recipe is a fantastic way to enjoy it in a new, creative form.
Dietary Information
- Vegetarian: This recipe is fully vegetarian, making it a great meat-free snack or side dish.
- Gluten-Free Option: Substitute the breadcrumbs with gluten-free options to make this recipe gluten-free.
- Low-Calorie: Butternut squash is low in calories but high in nutrients, making these tots a healthier alternative to traditional potato tots.
- Dairy-Free: The recipe contains no dairy products, making it suitable for those with dairy allergies or lactose intolerance.
Why This Recipe Works
Baked Butternut Squash Tots work because they bring together the natural sweetness of roasted squash with savory elements like onions and sage. The use of breadcrumbs and egg helps bind the mixture, giving the tots their crispy exterior while maintaining a soft, flavorful interior. Baking the tots instead of frying keeps them healthier while still providing that satisfying crunch.
Conclusion
These Baked Butternut Squash Tots are an easy and delicious way to enjoy the flavors of butternut squash. Crispy, flavorful, and packed with nutrients, they’re a healthier alternative to traditional tater tots. Whether served as a snack, appetizer, or side dish, these tots are guaranteed to become a family favorite. Pair them with your favorite dipping sauce for an irresistible bite every time!
PrintBaked Butternut Squash Tots: A Healthier, Tasty Snack
- Total Time: 1hr 20mins
Description
Looking for a nutritious twist on traditional tater tots? These Baked Butternut Squash Tots are a perfect way to enjoy the flavors of fall while sneaking in some extra veggies. Crispy on the outside and tender on the inside, these tots are packed with the natural sweetness of butternut squash, balanced with savory onion and sage. They’re a great snack for kids and adults alike and can be served as a fun appetizer or a healthy side dish. Serve them with your favorite dipping sauces like ketchup, ranch, or mustard for a tasty treat everyone will love.
Ingredients
- 1 (3-pound) butternut squash, peeled and cut into 1-inch cubes
- 2 tablespoons olive oil
- 1/2 cup minced onions
- 1/3 cup finely ground breadcrumbs
- 1 large egg
- 1 tablespoon minced fresh sage
- Salt and pepper, to taste
Instructions
- Preheat the oven: Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil and lightly grease it with cooking spray.
- Roast the squash: Place the cubed butternut squash on the prepared baking sheet. Drizzle the squash with olive oil and toss to coat. Sprinkle with salt and pepper to taste. Roast in the preheated oven for about 15 minutes, or until the squash is fork-tender but still holds its shape.
- Puree the squash: Transfer the roasted butternut squash to a food processor. Pulse just until the squash is roughly pureed—be careful not to over-process, as the mixture should remain firm enough to shape into tots. Measure out 3 packed cups of the squash puree and transfer it to a large mixing bowl.
- Combine ingredients: Add the minced onions, breadcrumbs, egg, sage, and a pinch of salt and pepper to the squash puree. Stir the mixture until everything is well combined.
- Form the tots: Reduce the oven temperature to 350°F (175°C). Using your hands, scoop out 1 to 2 tablespoons of the squash mixture and shape it into tot-sized cylinders. Place the tots on the prepared baking sheet, spacing them about ½ inch apart.
- Bake the tots: Bake the tots in the oven for 20 minutes. Then, carefully flip each tot and bake for an additional 20 to 25 minutes, or until golden and crispy on the outside.
- Serve: Remove the baked butternut squash tots from the oven and serve them hot with your favorite dipping sauces like ketchup, mustard, ranch, or even a homemade yogurt dip.
- Prep Time: 2omins
- Cook Time: 1hr