Kirbie's Cravings

Spaghetti Squash Tater Tots

overhead photo Spaghetti Squash Tater Tots with dipping sauce
These spaghetti squash tots are a healthier and delicious alternative to traditional tater tots and a great way to get an extra dose of vegetables into your diet.
close-up photo of Spaghetti Squash Tots
I wasn’t kidding when I said that I’m currently obsessed with spaghetti squash right now. So far I’ve made cauliflower tots, zucchini tots and broccoli tots. So why not spaghetti squash tots? These are actually easier to make them some of the other vegetable tots because the spaghetti squash doesn’t retain as much water.
process photo showing how to make the Spaghetti Squash Tater Tots
process photo of prepped spaghetti squash
process photo showing spaghetti squash tots ready to be baked
These bright yellow morsels were so good! I only made a small batch, but if you’ve got a lot of mouths to feed, you’ll probably want to double or even triple the recipe.
a close-up of a Spaghetti Squash Tater Tot in dipping sauce
If you’re unfamiliar with cooking spaghetti squash, I have a step-by-step tutorial here.

Spaghetti Squash Tater Tots

Servings: 5
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Course: Appetizer, Side Dish
Cuisine: American
A healthier alternative to tater tots, these tots are baked and filled with spaghetti squash and cheese. This recipe makes about 25 tots and can be doubled or tripled if you're serving more people.
4.67 from 6 votes


  • 1 1/2  cups  packed cooked spaghetti squash (see note)
  • 1 cup panko bread crumbs (see note)
  • 1/2 cup shredded parmesan cheese
  • 1 large egg


  • Roughly chop spaghetti squash into small pieces so that it resembles shredded squash. In a large bowl, add all ingredients. Mix with a spoon until everything is thoroughly combined and all the of the mixture is moistened.
  • Preheat oven to 400°F. Line a large baking sheet with parchment paper or silicone baking mat.
  • Scoop 1 tablespoon of squash batter and squeeze tightly between the palm of your hand a few times. This should release some liquid which will further moisten your mixture as well as allowing the mixture to compact and stick together easily. Gently shape to resemble a cylinder. Place onto a baking sheet and repeat with remaining mixture. Space tots about 1/2 inch apart. You should be able to make about 25 tots.
  • Bake for about 18-20 minutes until bottoms are golden brown and crispy. Flip over and bake for another 3-5 minutes. Serve warm with dipping sauce of your choice.


  • If you're unfamiliar with cooking spaghetti squash, I have a step-by-step tutorial here.
  • Please use panko for best results. If you use regular breadcrumbs, you will need to use less.


Serving: 5tots, Calories: 145kcal, Carbohydrates: 18.9g, Protein: 7.5g, Fat: 4.4g, Saturated Fat: 2g, Sodium: 316.4mg, Fiber: 1.6g, Sugar: 2.6g, NET CARBS: 17

The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.

Did you make this recipe?I'd love to see it! Mention @KirbieCravings and tag #kirbiecravings!

Related Recipes

Zucchini Tots

Butternut Squash Tots

Cauliflower Tots

Broccoli Tots

Subscribe to receive new post updates via email

don’t miss a thing!

Get new post updates via email:

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

45 comments on “Spaghetti Squash Tater Tots”

  1. I just made a batch of your spaghetti squash tater tots….and I live alone…so I won’t use them all in one sitting. Can I freeze some and if so, how would I reheat them?

    • Yes, you can freeze them. If you have an air fryer they reheat great in one or you can warm them in the oven.

    • I was also wondering if another cheese like ricotta would work too. Might keep them a little more moist. Going to try some green onion in the next batch too. Thanks for yet another use for my spaghetti squash.

      • Not sure about the ricotta – it might add too much moisture to the tots and they might not hold together. Let us know if you try it, though!

  2. I love this recipe!  I tried it for the first time today because my daughter brought me a spaghetti squash that was the size of a watermelon, so I decided to try a few different recipes. I live a little remote, so when cooking on a whim I have to use substitutions. My tots turned out GREAT, so I thought I would share.  I used my homemade “Panko” that is freeze dried (as opposed to oven dried), and I used the full cup. I didn’t have Parmesan cheese, so I substituted fresh grated mozzarella. I added a little garlic salt, onion powder, and smoked paprika to the mix. For the egg I got the biggest fresh one I could find from my chickens. I spritzed the formed tots with avocado oil and cooked them in the air fryer at 400 degrees for about 10-12 minutes, turning them several times with tongs as they cooked. I used Asian Yum Yum sauce with a dash of habanero sauce for dipping. 

  3. What sauce did you use

  4. We love these. My wife and I call them squots! !

  5. My 17 year old LOVED these! Definitely going to make the other tots. THANK YOU!

  6. had some spaghetti squash and a very picky 4 year old so decided to try this recipe– it was a big hit! Both my kids love this recipe and so do I, I follow it exactly as written. Also helped me discover that roasted spaghetti squash seeds are really delicious, they have a sweetness to them that you don’t get with pumpkin seeds.

  7. I love the idea of the recipe but I found it needed more seasoning. Cheese wasn’t enough.  I would add sea salt and pepper next time as I found they just were missing a little something. 
    Will make them again, though!

    • You can of course season to your personal preference. I found the cheese added enough salt and since these are then dipped in sauce, I didn’t feel they needed more seasoning.

  8. Could I leave out the parmesan?? This looks incredible!! Been looking for different spaghetti squash recipe 🙂 

    • The cheese helps bind these together as well as adding flavor to the tots. Feel free to substitute with another cheese

  9. Love them!  Thanks for a new idea for spaghetti squash!

  10. Just wondering if it’s safe to freeze them? If so, which way would be best to do so; cooked thoroughly or before placing them into the oven and then freeze?

  11. Wow I have to drink more coffee before I read recipes. I thought it said eleven half cups packed cooked spaghetti squash. Great recipe though 🙂

  12. These look absolutely delicious!! I was wondering if they could be deep fried?

  13. Would you have any idea about the nutritional value of these “tots”?

    • I do not have that information. I suggest trying myfitnesspal which allows you to calculate recipe nutritional value

  14. These were soooooo good. Great choice for the healthy version of ‘Tators Tots’. Would love to know if you could freeze these? Very time consuming, but so yummy!

  15. What is zucchini batter? I’m thinking you meant squash but just thought I’d ask for clarification on the off chance that I’m wrong..

  16. These look delicious. Do you think it is possible to make these vegan? If so, how would you recommend doing it?

  17. Are they freezable?

  18. I LOVE this1!1 What a genius idea Kirbie. I can’t wait to try this recipe. Is there a way to make this even more low carb without the panko ? I recently saw the almond flour at Trader Joes – could that be a substitute for the panko (I know texture won’t be same). I wonder if you could deep fry these taters too?!

    • I’m not sure how well they will hold together with almond flour but you can definitely experiment.

      • I had the same thought… made some crab cakes tonight with almond flour and it worked well.  Gonna give the almond flour a try with these, too!  Thank you!  Great recipe!

      • I hope they work out well!

    • You could try crushed pork rinds, or toasted (baked) and crushed low carb tortilla.

    • I made these last night using oatmeal flour instead of bread crumbs. I used 3/4 cup oatmeal flour (just put rolled oats in the blender to make the flour) and I really squeezed out the moisture in the squash with my hands. I added a quite a bit of salt and pepper. They turned out a little soggy still, but they held their shape and tasted pretty good. This recipe turned out be a good recipe, a good low carb tator substitute!

      • The oat flour likely doesn’t absorb the liquids as well which is why they were a little soggy. Thanks for sharing though!

  19. This looks great. I just recently bought some spaghetti squash. Time to employ the teen to make this. : )