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These Butternut Squash Tots transform humble vegetables into a deliciously crispy, nutrient-packed snack or side dish.
The combination of roasted butternut squash and shredded carrot creates a naturally sweet and creamy base, while aromatic spices like smoked paprika, cumin, and cayenne add depth and warmth.
Packed with fiber, plant-based nutrients, and healthy fats from almond flour, these tots are both satisfying and nourishing.
They are gluten-free, dairy-free, vegan, and compatible with Paleo and Whole30 diets, making them suitable for a wide range of dietary preferences.
Beyond their nutritional value, these tots are incredibly versatile—they make a perfect quick snack, a fun addition to salads, or an easy meal-prep option.
With minimal ingredients and straightforward steps, they offer a wholesome, crowd-pleasing alternative to traditional fried snacks without sacrificing flavor.
Must-Have Tools for Perfect Results
Baking Sheet
Essential for roasting the butternut squash and later baking the tots evenly. A sturdy baking sheet ensures consistent heat distribution, giving your tots a golden-brown, crispy exterior every time. Perfect for roasting vegetables, cookies, and sheet-pan dinners.
Parchment Paper
Creates a non-stick surface that prevents tots from sticking and simplifies cleanup. Its heat-resistant surface is ideal for baking, steaming, or even wrapping foods for cooking.
Mixing Bowl
A medium-sized mixing bowl is vital for combining the squash puree, vegetables, and spices evenly. A versatile kitchen tool for everything from tossing salads to whisking batters.
Fork or Potato Masher
Needed to mash roasted squash into a smooth puree. Beyond this recipe, a masher or sturdy fork is perfect for mashed potatoes, avocado spreads, or baby food preparation.
Measuring Spoons & Cups
Accurate measurement of spices, almond flour, and other ingredients ensures consistent flavor and texture. Measuring tools are indispensable for precise cooking and baking results.
Flavor-Packed Butternut Squash Tots
Equipment
- 1 Baking sheet
- 1 Medium mixing bowl
- 1 fork or potato masher
- Parchment paper
- Measuring cups and spoons
Ingredients
- 2 cups Butternut Squash cubed
- 1 tsp Olive Oil
- ½ cup Carrot grated
- ¼ cup Onion grated
- 2 tbsp Fresh Parsley chopped
- ½ tsp Smoked Paprika
- ½ tbsp Cumin
- ¼ cup Almond Flour
- ¼ tsp Cayenne Pepper
- Pinch of Salt
Instructions
- Preheat and Prepare Your Oven: Begin by preheating your oven to 175°C (350°F). This ensures your squash will roast evenly and develop a lightly caramelized flavor. Line a baking sheet with parchment paper to prevent sticking and make cleanup a breeze.Make sure the parchment paper lies flat with no wrinkles, as uneven surfaces can cause the tots to cook inconsistently.
- Roast the Butternut Squash: Place your cubed butternut squash onto the prepared baking sheet. The cubes should be approximately 1/2 inch or slightly smaller, allowing them to roast quickly and evenly. Drizzle the squash with 1 teaspoon of olive oil and toss gently with your hands or a spatula so every piece is lightly coated.Spread the cubes in a single layer to avoid overcrowding, which could cause steaming instead of roasting. Place the baking sheet in the preheated oven and roast for about 25 minutes. The squash should become tender and slightly golden, releasing a sweet, roasted aroma.
- Mash the Roasted Squash: Once roasted, transfer the squash to a medium mixing bowl. Using a fork or potato masher, mash the cubes until they form a smooth, creamy puree. Aim for a consistency without large lumps, as a smoother base helps the tots hold together better during baking. The squash should be warm, making it easier to combine with the remaining ingredients.
- Combine the Vegetables and Spices: Add the grated carrot, grated onion, and chopped fresh parsley to the squash puree. Sprinkle in the smoked paprika, cumin, cayenne, almond flour, and a pinch of salt. Using a spatula or spoon, fold the ingredients together thoroughly, ensuring the spices are evenly distributed and every bite will have a balanced flavor. Take a moment to taste the mixture and adjust seasoning if desired.
- Shape the Tots: Lightly grease another baking sheet or line it with parchment paper. Using your hands or a small cookie scoop, roll the mixture into bite-sized balls, roughly 1–1.5 inches in diameter.Gently press each ball slightly to ensure it holds together during baking. Arrange the tots in a single layer on the baking sheet, leaving a little space between each for even cooking.
- Bake Until Golden: Place the tots in the preheated oven and bake for 30–35 minutes. Every 10 minutes, rotate the baking sheet and gently turn the tots to ensure all sides brown evenly and achieve a lightly crispy exterior. Watch closely toward the end of baking to prevent burning, especially if your oven runs hot.
- Cool and Serve: Once the tots are golden and firm to the touch, remove the baking sheet from the oven. Allow the tots to cool for a few minutes before serving, as this helps them set and makes them easier to handle. Serve warm with your favorite dipping sauce, or enjoy them as a crunchy topping for salads or bowls.
- Optional Meal Prep and Storage: If making ahead, allow the tots to cool completely, then store in an airtight container in the refrigerator for up to 3–4 days. For longer storage, freeze in a single layer on a baking sheet before transferring to a freezer-safe container, then reheat in the oven for a crisp finish.
Notes
- Use a fork or potato masher to achieve a smooth squash puree for better binding.
- Make sure squash cubes are uniform in size to ensure even roasting.
- Lightly greasing the baking sheet or using parchment paper prevents sticking.
- Turn the tots every 10 minutes while baking for even browning and crispness.
- Spice levels can be adjusted—add more cayenne for heat or paprika for smokiness.
- Almond flour adds structure and a subtle nutty flavor; substitute with coconut flour for variation.
- These tots freeze well—freeze in a single layer before transferring to a storage container.
- Serve immediately for maximum crispiness, or reheat in the oven to restore texture.
Chef’s Secrets for Perfect Tots
Achieving the perfect Butternut Squash Tot comes down to balance and texture.
Roasting the squash properly caramelizes its natural sugars, intensifying the flavor and reducing excess moisture, which helps the tots hold together.
Mashing the squash until completely smooth ensures a cohesive mixture that forms easily into balls.
Don’t skimp on the spices—smoked paprika, cumin, and cayenne bring warmth and depth to each bite.
Using almond flour not only adds structure but also provides healthy fats that improve the tots’ golden exterior.
For an extra touch, try tossing the formed tots in a light sprinkle of olive oil before baking, which promotes a slightly crispier finish.
Serving Suggestions for Every Occasion
These versatile tots pair beautifully with a wide range of meals.
Serve them alongside a fresh green salad or roasted vegetables for a wholesome lunch.
They also make a fun appetizer or party snack when paired with dips such as vegan ranch, spicy ketchup, or a creamy tahini sauce.
For a comforting meal, serve the tots alongside roasted chicken or baked fish.
They’re also excellent tossed into grain bowls or atop a hearty soup for added texture and flavor.
Storage Tips for Freshness
To maintain the flavor and texture of your tots, allow them to cool completely before storing.
Refrigerate in an airtight container for up to 3–4 days.
If you plan to store longer, freeze the tots in a single layer on a baking sheet, then transfer to a freezer-safe container for up to 2 months.
Reheat in a preheated oven rather than the microwave to restore their crisp exterior.
These tots are excellent for meal prep, allowing you to enjoy a quick, healthy snack anytime.
Frequently Asked Questions About Recipe
1. Can I make these tots gluten-free and vegan?
Yes! This recipe is naturally gluten-free, dairy-free, and vegan. Almond flour replaces traditional breadcrumbs, and no animal products are used, making it suitable for multiple dietary needs.
2. Can I use other vegetables instead of squash?
Absolutely! Sweet potato, pumpkin, or even cauliflower can be used. Adjust cooking times as needed depending on moisture content and density of the vegetable.
3. How do I prevent the tots from falling apart?
The key is removing excess moisture from the roasted squash and combining it thoroughly with almond flour. Mashing until smooth ensures better cohesion, and lightly pressing the tots before baking helps them hold their shape.
4. Can I prepare the tots in advance?
Yes. You can prepare the mixture ahead of time and store it in the refrigerator for a few hours before baking. Fully cooked tots can also be frozen for later use.
5. What’s the best way to serve these tots crispy?
Serve immediately after baking for the crispiest texture. If reheating, bake in a preheated oven at 180°C (350°F) for 5–10 minutes. Avoid microwaving, which can make them soft.
This recipe is inspired by everylastbite and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.
