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–+ servings
Healthy Butternut Squash Tots Recipe

Healthy Butternut Squash Tots Recipe for Guilt-Free Snacking

Healthy Butternut Squash Tots Recipe transforms veggies into a crunchy snack loved by kids and adults alike.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Snacks
Cuisine: American
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tots
  • 2 cups Butternut Squash Cubed and roasted
  • 1 cup Almond Flour Can substitute with whole wheat or oat flour
  • 1/2 cup Parmesan Cheese Or nutritional yeast for dairy-free
  • 1 large Egg Or 1 tbsp flaxseed meal with 2.5 tbsp water for a vegan option
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1 tsp Paprika
  • 1/2 tsp Salt
  • 1/4 tsp Pepper
Optional Cooking Method
  • 2 tbsp Oil for Frying Brush lightly for baking
  • 1/4 cup Fresh Parsley Chopped for garnish

Equipment

  • Baking Sheet
  • Parchment paper
  • mixing bowl
  • Fork or potato masher
  • Skillet

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Spread butternut squash chunks in a single layer. Roast for 25–30 minutes until fork-tender.
  3. Mash the roasted squash in a mixing bowl until smooth and creamy.
  4. Combine with beaten egg, almond flour, Parmesan cheese, and seasonings. Mix until combined.
  5. Shape the mixture into small log-shaped tots, about 1 to 1.5 inches in length.
  6. In a skillet, heat oil over medium heat. Cook tots in batches for 3–4 minutes on each side until golden-brown.
  7. Transfer cooked tots to a paper towel-lined plate and sprinkle with parsley before serving.

Nutrition

Serving: 4totsCalories: 180kcalCarbohydrates: 22gProtein: 6gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 5gCholesterol: 45mgSodium: 300mgPotassium: 450mgFiber: 3gSugar: 2gVitamin A: 890IUVitamin C: 15mgCalcium: 150mgIron: 1mg

Notes

Store leftover tots in an airtight container for up to 3 days. Reheat in the oven for best results.

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