Tater tots are probably one of the most satisfying ways to eat potatoes. Sadly though, the bite-sized cousin of the French fry isn’t exactly in the running for top health foods. A nine-piece serving of tots packs upwards of 160 calories. And odds are good you might eat way more than that in one sitting. Luckily, for those of us with a hankering for the deep-fried side, a few all-star food bloggers have created healthier takes on tater tots recipes. From using spaghetti squash and pumpkin to cauliflower and quinoa, we bring you nine tater tots recipes that will change the game.
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9 Healthy Tater Tots Recipes
1. Quinoa Crusted Broccoli and Cheese Tater Tots
It’s pretty impossible to say no to anything with a cheesy filling — even broccoli. Quinoa serves as a gluten-free, protein-packed coating to give it the crispy crunch and nutty flavor we love. Colby Jack cheese makes the gooey filling, and Italian seasoning and cayenne pepper give it mouthwatering flavor. Photo and recipe: Cheyanne / No Spoon Necessary
2. Sweet Potato Tots
Unlike Idaho spuds, sweet potatoes are higher in fiber and rich in vitamin A and beta-carotene. Light and flaky panko bread crumbs give these tater tots the same deep-fried taste without the added fat and calories. But instead of deep-frying, these sweet potato tots are lightly coated with coconut oil, which is rich in healthy saturated fats, and baked in the oven. Photo and recipe: Brooke / The Babbling Brooke
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3. Vegan Pumpkin Tots
These vegan-friendly tots get a special twist with pumpkin puree as the base, instead of potatoes. Ground nutmeg imparts a nostalgic fall flavor. (Pumpkin Spice Latte pairing, anyone?) When baked in the oven, the whole-wheat bread crumbs give these golden nuggets a nutty and hearty crunch. Pair ‘em tots with a filling vegetable soup to round out the meal. Photo and recipe: Nora / Savory Nothings
4. Zucchini Tater Tots
The addition of shredded zucchini in this recipe beefs up the fiber and nutritional benefits. With just four simple ingredients, you can easily prep these gluten-free, oven-baked tots ahead of time. Bonus: They cook in just 30 minutes! Did we mention these zucchini tots are an excellent green salad topping in lieu of croutons? Photo and recipe: Isadora / She Likes Food
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5. Parmesan Rosemary Cauliflower Tots
The beauty of cauliflower is its versatility. Sometimes it’s used as a pizza crust or a stand-in for rice, other times it’s fried up like a steak. Here, it’s prepared in a similar way and chopped in a food processor so it can be combined with rosemary, grated Parmesan cheese and egg whites for the batter. Don’t mind if we make a double batch and save some for…later. Photo and recipe: Juliana Walters / Julie’s Jazz
6. Spaghetti Squash Tater Tots
Spaghetti squash not only makes a delicious gluten-free alternative to pasta, it also provides a hearty, fiber-rich base of these tater tots. Spaghetti squash takes well to a variety of flavors so it’s easy to sneak into virtually any food. Have a hot tots party and wow your guests with these super delicious bites. Photo and recipe: Isadora / She Likes Food
7. Gluten-Free Caramelized Onion Tater Tots
Caramelized onions put a unique twist to these classic tots, while imparting a slightly sweet and savory flavor. Since caramelizing onions can take some time, we recommend cooking them ahead of time, adding them to the mixture when you’re ready to make the tater tots. Photo and recipe: Sharon / The Honour System
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8. Baked Chipotle Cheddar Pumpkin Tots
These pumpkin tots may seem indulgent, but it’s the spices and herbs that make the dish. Minced chile peppers, smoked paprika, chili powder and brown sugar lend a spicy, smoky kick, and crushed sweet potato chips make a crunchy coating. And the fun doesn’t stop there — blue cheese dipping sauce gets a healthy makeover with avocado and Greek yogurt. Photo and recipe: Tieghan Gerard / Half Baked Harvest
9. Buffalo Cauli-Tots
Trust us: These cauliflower tots have the real-deal flavor, so you won’t miss those greasy buffalo wings. Whether you’re watching a football game or hosting a happy hour at home, these warm bites are the perfect dish for feeding a crowd. Photo and recipe: Brianne / Cupcakes and Kale Chips