Spaghetti Squash Tots Recipe

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These spaghetti squash tots are a perfect snack for kids and adults alike!

The allure of the tater tot is undeniable. You just can’t go wrong with greasy, grated potatoes stuck together in convenient finger food form. But, as with many foods like that, that doesn’t mean it’s good for you. So I thought I’d give some tots a try, but with spaghetti squash instead of potatoes. I also baked these instead of frying them. Delicious!

Clean Eating Spaghetti Squash Tots Recipe

The best part is you can adjust, add or subtract any seasoning you prefer. The recipe below is just a suggestion. Try different flavors based on what spices you have in your cabinet! I might even try curry tots next myself.


  • Make sure you squeeze as much water out of the squash after cooking it as possible. The squash won’t hold together for baking if you don’t.
  • You can make these into any shape you like.
  • Don’t skip kneading the squash and spices together by hand. It’ll be tempting to stir with a wooden spoon or other utensils. But it won’t work the spices through the squash the way your hands will. So dig in!
A white plate filled with Spaghetti Squash Tots with a side of ketchup

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Spaghetti Squash Tots Recipe Card

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A white plate filled with Spaghetti Squash Tots with a side of ketchup

Spaghetti Squash Tots Recipe

A nutritionally dense version of the tater tot, these spaghetti squash tots are unequaled!
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Course: Main Course, Side Dish, Snack, Vegetables
Cuisine: American
Prep Time: 20 minutes
Cook Time: 30 minutes
Time For Cooking Squash: 50 minutes
Total Time: 50 minutes
Servings: 18 tots
Calories: 21kcal
Author: Tiffany McCauley


  • 6 cups cooked spaghetti squash (removed from skin)
  • 2 tbsp. nutritional yeast
  • 2 tbsp. garlic powder
  • 1 tbsp. dried parsley
  • 1 tsp. sea salt (or to taste)


  • The amount of spaghetti squash called for is approximately 2 medium squashes, give or take. You don’t have to have the exact amount of squash. Just get as close to 6 cups as you can.
  • Cut the squashes in half and remove the seeds. Place, cut side down, on a parchment-lined cookie sheet and bake for about 50 minutes at 350 F. or until the squash is easily pierced all the way through with a knife.
  • Once the squash is cooked, cooled and removed from it’s skin, place it in a cheese cloth or thin towel and wring out as much water over the sink as you can. (There will be a lot)
  • Place the wrung out squash into a large mixing bowl and add the rest of the ingredients. 
  • Knead as though you were kneading bread down. Make sure you get a good, even distribution of the spices.
  • Form approximately 2 tbsp. of squash mix into a tater tot shaped nugget and place on a parchment lined cookie sheet. 
  • When you have formed all the tots, spritz them lightly with an oil sprayer.
  • Bake for 15 minutes, turn them over and continue baking for another 15 minutes. (Or however long it takes for them to get golden brown on each side in your oven)
  • Cool slightly and enjoy with a clean ketchup or other dipping sauce!


Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.


Serving: 1tot | Calories: 21kcal | Carbohydrates: 3g | Protein: 1g | Sodium: 114mg | Potassium: 100mg | Fiber: 1g | Vitamin A: 45IU | Vitamin C: 1.6mg | Calcium: 16mg | Iron: 0.5mg

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I'm Tiffany, a writer for MSN and the AP Newswire, a cookbook author, digital publisher, food lover, and mom. I create healthy, clean eating recipes for everyday living.

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  1. These look yummy! I may add in some arrowroot or tapioca starch as well. Thanks for the recipe and inspiration!

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