Clean Eating Spaghetti Squash Tots Recipe

Clean Eating Spaghetti Squash Tots Recipe

A nutritionally dense version of the tater tot, these spaghetti squash tots are unequaled!

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
Yield 18 tots
Calories 21 kcal
Author The Gracious Pantry


  • 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)
US Customary - Metric


  1. 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.

  2. 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.

  3. 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)

  4. Place the wrung out squash into a large mixing bowl and add the rest of the ingredients. 

  5. Knead as though you were kneading bread down. Make sure you get a good, even distribution of the spices.

  6. Form approximately 2 tbsp. of squash mix into a tater tot shaped nugget and place on a parchment lined cookie sheet. 

  7. When you have formed all the tots, spritz them lightly with an oil sprayer.

  8. 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)

  9. Cool slightly and enjoy with a clean ketchup or other dipping sauce!

Recipe Notes

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

Nutrition Facts
Clean Eating Spaghetti Squash Tots Recipe
Amount Per Serving (1 tot)
Calories 21
% Daily Value*
Sodium 114mg5%
Potassium 100mg3%
Carbohydrates 3g1%
Fiber 1g4%
Protein 1g2%
Vitamin A 45IU1%
Vitamin C 1.6mg2%
Calcium 16mg2%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.