Baked Butternut Squash Tots: Your Ultimate Healthy & Crispy Alternative
Are you searching for a delicious, healthy snack that satisfies your craving for crispy, dippable bites without the guilt? Look no further! These Baked Butternut Squash Tots are here to revolutionize your snack game. Forget the freezer aisle and ditch the deep-fryer; this recipe delivers irresistibly golden, perfectly seasoned tots that are packed with wholesome goodness. It’s a family-favorite recipe that transforms humble butternut squash into an exciting, kid-friendly treat or a sophisticated appetizer.
There’s an undeniable magic to the tot shape. It turns almost any starch or vegetable into the perfect bite-sized vessel for dipping and dunking into a vibrant array of condiments. We’ve seen the rise of creative veggie-based alternatives like cauliflower tots and broccoli tots, each offering a unique twist on the classic. Now, we’re giving potatoes a well-deserved break from the spotlight to introduce what might just be the most flavorful and satisfying variety yet: our Baked Butternut Squash Tots!
Why These Butternut Squash Tots Will Be Your New Go-To Recipe
These bite-sized golden nuggets are completely potato-free, making them an excellent choice for those looking to diversify their vegetable intake or avoid potatoes. Instead of starchy spuds, these tots feature creamy, naturally sweet butternut squash, finely minced onions, and a touch of fresh sage. This combination of ingredients creates a sophisticated yet comforting flavor profile that perfectly captures the essence of autumn. They’re a versatile addition to any meal, fitting seamlessly into your fall appetizer lineup, snack rotation, lunchboxes, or even as a delightful side for dinner.
Our baked butternut squash tots rack up significant wins across the board:
- They are **baked, not fried**, meaning less oil and a healthier profile without sacrificing that satisfying crunch.
- They are **super easy to freeze and rewarm**, making them an ideal candidate for meal prepping. Whip up a large batch and have healthy snacks ready all week!
- They’re just as tasty and even more convenient when baked in a **mini muffin pan**, saving you valuable time on shaping each individual tot.
The Magic of Butternut Squash: More Than Just a Pretty Face
Butternut squash, with its beautiful orange hue and naturally sweet, nutty flavor, is a powerhouse of nutrition. It’s an excellent source of vitamins A and C, fiber, and potassium, making these tots a much healthier alternative to traditional fried versions. When roasted, butternut squash becomes incredibly tender and creamy, which is precisely why it’s such a fantastic base for these tots. Its natural sweetness is perfectly balanced by the savory notes of onion and fresh sage, creating a harmonious flavor that is both comforting and gourmet.
Selecting a good butternut squash is simple: look for one that is heavy for its size, has a dull, hard skin, and is free of soft spots or blemishes. Peeling and cubing can be a bit challenging, but a good vegetable peeler and a sturdy knife will make quick work of it. Alternatively, many grocery stores now offer pre-cut butternut squash, which can be a fantastic time-saver if you’re in a rush.
Ingredients for Perfectly Flavored Butternut Squash Tots
Creating these delectable tots requires just a handful of simple, wholesome ingredients. Each component plays a crucial role in achieving the perfect texture and flavor:
- Butternut Squash: The star of our show. When roasted and lightly pureed, it provides the creamy base and inherent sweetness.
- Olive Oil: Used for roasting the squash, it helps in caramelizing the edges and infusing a rich flavor.
- Minced Onions: These add a subtle savory depth and aromatic warmth that complements the sweetness of the squash.
- Finely Ground Breadcrumbs: Essential for binding the tot mixture and contributing to that desirable crispy exterior when baked. You can use regular breadcrumbs, or for an extra crisp, experiment with panko.
- Large Egg: Acts as an additional binder, ensuring the tots hold their shape during baking.
- Minced Fresh Sage: This herb is key to the distinct autumnal flavor profile. Its earthy, slightly peppery notes pair beautifully with butternut squash.
- Salt and Pepper: Basic seasonings that enhance all the other flavors.
For those who aren’t members of the “Fresh Sage Fan Club” (or simply don’t have any on hand), you can easily omit it or substitute it with other fresh herbs. Fresh thyme or rosemary would be fantastic alternatives, lending a similar aromatic quality that harmonizes with the squash. Feel free to experiment with a mix of herbs or even a pinch of dried spices like nutmeg or cinnamon for a different twist.
Crafting Your Butternut Squash Tots: Step-by-Step Instructions
Making these healthy tots is surprisingly straightforward, with a few key steps to ensure optimal texture and taste:
1. Roasting the Butternut Squash
Begin by preheating your oven to 400°F (200°C). Line a baking sheet with foil for easy cleanup and generously grease it with cooking spray. Spread your 1-inch butternut squash cubes evenly on the baking sheet. Drizzle with olive oil, then toss to ensure all pieces are lightly coated. Season with salt and pepper. Roast for approximately 15 minutes, or until the squash is fork-tender but still relatively firm. The goal is to cook it enough to soften, but not so much that it becomes watery and difficult to shape later.
2. Preparing the Tot Mixture
Transfer the roasted butternut squash to a food processor. Pulse a few times until the squash is roughly pureed. **This is a crucial step:** avoid over-processing the squash, as it can become too watery and loose, making it difficult for the tots to hold their shape during baking. You want a consistency that’s somewhat chunky but still smooth enough to form. Measure out 3 packed cups of the pureed squash and transfer it to a large mixing bowl.
Stir in the minced onions, finely ground breadcrumbs, egg, minced fresh sage, and an additional pinch of salt and pepper. Mix thoroughly until all ingredients are well combined and the mixture forms a cohesive, pliable dough.
3. Shaping and Baking the Tots
Reduce your oven temperature to 350°F (175°C).
Using your hands, take 1- to 2-tablespoon portions of the butternut squash mixture and gently shape them into small tot forms. Aim for a consistent size to ensure even baking. Arrange the shaped tots on the same foil-lined baking sheet, leaving about ½-inch of space between each tot.
Bake the tots for 20 minutes. Then, carefully flip each tot to ensure even crisping and bake for an additional 20 to 25 minutes, or until they are golden brown and deliciously crispy on all sides. The exact baking time can vary slightly depending on your oven and the size of your tots, so keep an eye on them towards the end.
Time-Saving & Customization Tips
Speedy Prep with a Mini Muffin Pan
If you’re short on time or prefer a less hands-on approach to shaping, the tot mixture can be easily portioned and baked inside a greased mini muffin pan. This method produces perfectly round, uniform “tot bites” with minimal effort. Simply scoop the mixture into each mini muffin cavity. Follow the same baking instructions as above, but decrease the baking time based on how crispy you prefer your tots. Keep a close watch as they will likely cook faster in the smaller form factor. This is an excellent hack for busy weeknights or when preparing a large batch for a party.
Herbal & Spice Variations
While fresh sage provides a classic fall flavor, don’t hesitate to customize! As mentioned, fresh thyme or rosemary are wonderful substitutes. For a touch of heat, try adding a pinch of cayenne pepper or red pepper flakes to the mixture. A hint of smoked paprika could also add a lovely depth of flavor. Experiment to find your favorite combination!
Serving Suggestions: Dips and Pairings
When it comes to dipping and dunking these delightful butternut squash tots, the possibilities are endless. My personal favorite is classic ketchup, but creamy ranch dressing and tangy spicy mustard come in a close second and third place. Other fantastic options include:
- Homemade Aioli: A garlic-infused mayonnaise that adds a gourmet touch.
- Sriracha Mayo: For those who love a bit of spicy kick.
- Barbecue Sauce: Sweet and smoky, a great contrast to the squash.
- Yogurt Dill Dip: A refreshing, herby option.
- Honey Mustard: Sweet and tangy, perfect for kids and adults alike.
Beyond dipping, these tots make an excellent side dish for a variety of meals. Serve them alongside roasted chicken, grilled fish, or even a hearty vegetarian burger. They also shine as a unique appetizer for gatherings, offering a vibrant, wholesome alternative to typical party fare.
Make-Ahead and Storage Solutions
One of the best features of these butternut squash tots is how well they lend themselves to meal prep. You can roast the squash a day in advance, storing the pureed squash in an airtight container in the refrigerator until you’re ready to mix the tots.
For longer storage, these tots are freezer-friendly:
- To freeze unbaked tots: Shape the tots and arrange them in a single layer on a parchment-lined baking sheet. Flash freeze for 1-2 hours until solid. Once frozen, transfer them to a freezer-safe bag or container. They can be baked from frozen; simply add about 10-15 minutes to the baking time, ensuring they are cooked through and crispy.
- To freeze baked tots: Allow the baked tots to cool completely. Arrange them in a single layer on a baking sheet and flash freeze until solid. Transfer to a freezer-safe bag or container for up to 2-3 months.
Reheating: For best results, reheat frozen baked tots in a preheated oven at 375°F (190°C) for 10-15 minutes, or until heated through and crispy. An air fryer also works wonders for reheating, yielding extra crispy results in just a few minutes.
Expand Your Veggie Tot Horizons!
Ready to skip the spuds and still satisfy your tot craving? Preheat your oven for these fresh and finger-friendly Baked Butternut Squash Tots! And don’t miss their culinary cousins if you’re looking for more veggie-packed variations. Explore additional recipes for 5-Ingredient Baked Cauliflower Tots and Easy Baked Broccoli Tots. Each offers a unique way to enjoy wholesome vegetables in a fun, dippable form.
(And don’t worry, potato-lovers! We’ve still got you covered with comforting classics like Fully Loaded Tater Tot Nachos for when you just need that potato fix!)
These Baked Butternut Squash Tots are truly a game-changer. They’re a testament to how healthy eating can be both exciting and incredibly satisfying. Whether you’re aiming for a healthier lifestyle, trying to incorporate more vegetables into your family’s diet, or simply looking for a delicious new snack, this recipe is a must-try. Its delightful flavor, crispy texture, and ease of preparation make it a standout dish that everyone will love.
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Baked Butternut Squash Tots
★★★★☆
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
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with foil and grease it with cooking spray.
- Add the cubed butternut squash to the baking sheet then drizzle it with the olive oil and toss to combine. Sprinkle the squash with salt and pepper then roast it for about 15 minutes or just until it’s fork tender but still fairly firm.
- Transfer the butternut squash to a food processor and process just until roughly pureed. (Do not over-process the squash or it will be too loose to hold its shape when in tot form.) Measure out 3 packed cups and transfer it to a large bowl.
- Stir in the minced onions, breadcrumbs, egg, sage, and a pinch of salt and pepper.
- Reduce the oven temperature to 350°F (175°C).
- Using your hands, portion out 1- to 2-tablespoon portions of the mixture and shape it into tots. Arrange the tots on the lined baking sheet, spacing them 1/2-inch apart.
- Bake the tots for 20 minutes then flip them once and bake them an additional 20 to 25 minutes or until crispy. Remove the tots from the oven and serve them with ketchup, mustard, ranch dressing or your preferred dipping sauce.
Kelly’s Note:
- To save time, the tot mixture can be portioned out and baked inside a greased mini muffin pan. Follow the same baking instructions noted above, but decrease the baking time based on how crispy you prefer your tots.
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Nutrition
Carbohydrates: 2g,
Cholesterol: 3mg,
Sodium: 7mg,
Potassium: 57mg,
Vitamin A: 1600IU,
Vitamin C: 3.3mg,
Calcium: 10mg,
Iron: 0.2mg
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