As I was chatting with a friend about healthy snacks for kids, I stumbled upon a mini crisis—keep their attention while sneaking in veggies! Enter my Healthy Butternut Squash Tots Recipe, which transforms a humble vegetable into a crunchy, golden delight that both kids and adults adore. These crispy little gems not only deliver a delightful texture contrast between their crunchy exterior and soft, sweet interior, but they also boast the benefits of being kid-friendly, gluten-free, and packed with nutrients. When you’re tired of fast food and looking for a simple, wholesome treat, these tots are your answer. Ready to elevate your snack game and impress your family? Let’s dive into this delicious recipe that promises to be a crowd-pleaser!
Why are you going to love these tots?
Healthier Option: These crispy butternut squash tots are not just tasty but also packed with nutrients. Say goodbye to fried snacks and hello to a wholesome treat!
Effortless Preparation: Quick to whip up, these tots are perfect for busy weekdays, making snack time hassle-free and enjoyable.
Kid-Friendly Appeal: Even picky eaters will adore these munchies! Sneaking in veggies has never been this fun or satisfying.
Versatile Flavor: Customize your tots with spices or dips, much like our Healthy Pumpkin Spice treats for added excitement!
Baked or Fried: Whether you choose to bake for a healthier option or fry for indulgent crispiness, the choice is yours!
Perfect for a snack or a side, these tots are sure to be a family favorite, just like our popular Thanksgiving Turkey recipe. Dive into this delightful experience today!
Healthy Butternut Squash Tots Ingredients
For the Tots
• Butternut Squash – Provides natural sweetness and a soft texture; you can substitute it with sweet potatoes for a similar flavor.
• Almond Flour – Adds nuttiness and health benefits; use regular whole wheat flour for a heartier texture, or switch to oat flour for a gluten-free option.
• Parmesan Cheese – Offers umami flavor; if you’re looking for a dairy-free alternative, nutritional yeast is a perfect substitute.
• Egg – Binds the mixture together; for a vegan option, replace it with 1 tablespoon of flaxseed meal mixed with 2.5 tablespoons water.
• Seasonings (Garlic Powder, Onion Powder, Paprika, Salt, Pepper) – Enhance flavor, so feel free to adjust these according to your taste.
Optional Cooking Method
• Oil for Frying – Ensures a crispy texture; for a healthier version, opt for a light brush of oil when baking.
• Fresh Parsley – Adds a pop of color and freshness as a garnish; it’s a lovely touch before serving.
Enjoy preparing these Healthy Butternut Squash Tots and elevate your snacking experience!
Step‑by‑Step Instructions for Healthy Butternut Squash Tots Recipe
Step 1: Preheat the Oven
Begin by preheating your oven to 400°F (200°C). This ensures that by the time you prepare your butternut squash, the oven is perfectly hot for roasting. While the oven heats, gather a baking sheet and line it with parchment paper, which will prevent the squash from sticking and make cleanup a breeze.
Step 2: Roast the Squash
Spread the butternut squash chunks in a single layer on the prepared baking sheet. Roast them in the preheated oven for about 25–30 minutes. You’ll know they’re done when they are fork-tender and slightly caramelized on the edges, releasing a lovely, sweet aroma that fills your kitchen with warmth.
Step 3: Mash the Squash
Once the roasted squash has cooled slightly, transfer it to a mixing bowl. Using a fork or a potato masher, mash the squash until smooth and creamy. This step is crucial for the texture of your Healthy Butternut Squash Tots, so ensure there are no large lumps remaining for an even consistency.
Step 4: Combine Ingredients
Now, mix in a beaten egg, almond flour, Parmesan cheese, and your chosen seasonings (garlic powder, onion powder, paprika, salt, and pepper). Stir everything together until thoroughly combined. Adjust the amount of almond flour as needed to maintain a thick mixture that holds together when formed into tots.
Step 5: Form the Tots
Prepare a plate for shaping your Healthy Butternut Squash Tots. Take small portions of the mixture and shape them into small log-shaped tots, about 1 to 1.5 inches in length. Place each shaped tot on the plate, being careful not to overcrowd them, as this ensures they sear beautifully when cooked.
Step 6: Cook the Tots
In a large skillet, heat about 2 tablespoons of oil over medium heat until shimmering. Carefully place the tots in batches into the skillet, making sure not to overcrowd them. Cook for 3–4 minutes on each side, or until they develop a golden-brown and crispy exterior, enhancing their appeal and texture.
Step 7: Drain and Garnish
Once cooked, transfer the crispy tots onto a paper towel-lined plate to drain excess oil. This helps keep them crispy. To add a finishing touch, sprinkle chopped parsley over the top, giving your Healthy Butternut Squash Tots an inviting freshness just before serving.
Make Ahead Options
These Healthy Butternut Squash Tots are ideal for meal prep, saving you time during busy weeknights! You can roast and mash the butternut squash up to 24 hours in advance, then refrigerate it in an airtight container. When you’re ready to serve, simply mix in the remaining ingredients, shape the tots, and cook them—either by frying or baking—as per the instructions. To maintain that crunchy exterior, avoid overcrowding the skillet and ensure you drain them well after cooking. With this make-ahead approach, you’ll have delicious, kid-friendly snacks ready with minimal effort, just as tasty as if you made them fresh!
Storage Tips for Healthy Butternut Squash Tots
Fridge: Store leftover Healthy Butternut Squash Tots in an airtight container for up to 3 days to keep them fresh and tasty.
Freezer: Freeze uncooked tots by placing them on a baking sheet to firm up, then transfer to an airtight bag for up to 3 months.
Reheating: For best results, reheat cooked tots in the oven at 350°F (175°C) for 10-15 minutes until crispy again. Avoid using the microwave as it can make them soggy.
Labeling: If freezing, label your container or bag with the date and contents, so you always know what’s inside!
Healthy Butternut Squash Tots Variations
Feel free to explore these delightful twists on the classic recipe and make it your own!
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Sweet Potato Swap: Substitute butternut squash with sweet potatoes for a sweeter flavor and a vibrant hue that kids will love.
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Dairy-Free Delight: Replace Parmesan cheese with nutritional yeast for a cheesy flavor without dairy, perfect for vegan diets.
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Spicy Kick: Add a pinch of cayenne pepper or chili powder to the mixture for a heat that adds an exciting flavor dimension.
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Herb Infusion: Experiment with fresh herbs like rosemary or thyme for an aromatic twist that elevates the flavor profile wonderfully.
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Baked Crunchies: For a healthier option, bake the tots at 425°F (220°C) for a lighter, crispy finish that’s just as satisfying.
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Flaxseed Magic: If vegan, mix 1 tablespoon of flaxseed meal with 2.5 tablespoons of water to bind the tots without using eggs.
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Chunky Texture: Incorporate finely chopped veggies, such as red bell peppers or zucchini, for added nutrition and a delightful texture contrast.
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Mixed Spice Tots: Combine different spices: think Italian seasoning, cumin, or even smoked paprika to create a unique flavor blend that surprises your taste buds.
These variations not only add flair to your Healthy Butternut Squash Tots but also cater to different dietary needs and flavor preferences, ensuring everyone at the table enjoys this tasty treat! If you’re seeking another creative recipe, try out our Thanksgiving Turkey for a family favorite!
Expert Tips for Healthy Butternut Squash Tots
• Perfectly Mashed: Ensure the butternut squash is thoroughly mashed and cooled before mixing. This helps improve binding and texture.
• Don’t Overcrowd: Fry tots in batches to avoid overcrowding the skillet. This ensures they cook evenly and achieve that desired crispy exterior.
• Bake for Health: If opting to bake, brush the tots with oil and bake at 425°F (220°C) for even browning—a healthier way to enjoy these Healthy Butternut Squash Tots!
• Adjust Seasonings: Feel free to customize your flavor profile! Adjust the seasonings to suit your taste, and don’t hesitate to experiment with herbs and spices.
• Storage Secrets: Store leftover tots in an airtight container for up to 3 days. Reheat them in the oven to maintain their delightful crispiness.
What to Serve with Healthy Butternut Squash Tots
Elevate your snack time with delightful pairings that create a wholesome and memorable meal experience.
- Creamy Dip: A smooth ranch or avocado dip adds coolness that complements the warm, crispy texture of the tots.
- Spicy Aioli: This zesty, garlicky sauce provides a kick that enhances the natural sweetness of the butternut squash.
- Fresh Salad: A light arugula or spinach salad brings a crunch and freshness that contrasts beautifully with the softness of the tots.
- Roasted Vegetables: Pair with a mix of seasonal roasted veggies, their earthy flavors elevating the sweet notes in the tots for a nutritious side.
- Cheesy Garlic Bread: The melty cheese and garlic aroma create a savory balance, making each bite of the tots even more indulgent.
- Kid-Friendly Fruit Skewers: Fresh melon and strawberries add a lovely sweetness and vibrant color, making for a fun and colorful plate.
- Sparkling Lemonade: A refreshing beverage option that brightens the palate and offers a lively zing against the crispy morsels.
- Chocolate Dipped Strawberries: For dessert, these sweet treats add a touch of elegance and delight to wrap up your healthy meal.
With these pairings, your Healthy Butternut Squash Tots will shine, turning any snack into a family feast!
Healthy Butternut Squash Tots Recipe FAQs
How do I choose a ripe butternut squash?
Absolutely! Look for butternut squash that feels heavy for its size and has a firm, smooth, and tan skin with no dark spots or soft spots. The stem should be dry and intact, indicating freshness. If you notice any dark spots or blemishes, it’s best to avoid those options to ensure quality and flavor.
How should I store leftover tots?
To keep your Healthy Butternut Squash Tots fresh, simply place them in an airtight container and store them in the fridge for up to 3 days. Reheating them in the oven at 350°F (175°C) for 10-15 minutes will restore their crispiness, unlike microwaving, which can make them soggy.
Can I freeze uncooked butternut squash tots?
Very! Freezing is a fantastic way to extend the life of your Healthy Butternut Squash Tots. First, place the shaped tots on a baking sheet in a single layer and freeze them for about 2 hours until firm. Then, transfer the frozen tots to an airtight freezer bag, pressing out as much air as possible. They will stay fresh for up to 3 months. When you’re ready to enjoy them, cook from frozen, adding a couple of extra minutes to your frying or baking time.
What if my mixture is too sticky or runny?
No worries! If you find your mixture too sticky to hold its shape, gradually add more almond flour—start with one tablespoon at a time—until it thickens up. Alternatively, if it’s too runny, you can add a bit more almond flour or even some breadcrumbs for extra binding. Just be sure to mix well after each addition to find the right consistency.
Are these tots suitable for pets or people with allergies?
When it comes to allergies, this Healthy Butternut Squash Tots Recipe can be adapted! If you’re serving them to someone with egg allergies, just use the flaxseed meal binder mentioned. As for dogs, while butternut squash is safe for them, I’d recommend skipping the cheese and seasoning, as these can upset their stomachs. Always best to keep it plain for your furry friends!
Healthy Butternut Squash Tots Recipe for Guilt-Free Snacking
Ingredients
Equipment
Method
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Spread butternut squash chunks in a single layer. Roast for 25–30 minutes until fork-tender.
- Mash the roasted squash in a mixing bowl until smooth and creamy.
- Combine with beaten egg, almond flour, Parmesan cheese, and seasonings. Mix until combined.
- Shape the mixture into small log-shaped tots, about 1 to 1.5 inches in length.
- In a skillet, heat oil over medium heat. Cook tots in batches for 3–4 minutes on each side until golden-brown.
- Transfer cooked tots to a paper towel-lined plate and sprinkle with parsley before serving.
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