×

Healthy Mashed Potato Tater Tots

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 280
Protein 8g
Fat 8g
Carbs 45g
Total Time

Here are two easy and delicious recipes in one healthy meal. Creamy mashed potatoes + tater tots will “dance” in your mouth and feed your hard-earned muscle.

logo

Healthy Mashed Potato Tater Tots

Ingredients

Ingredients for up to 5 servings:

  • 6 medium red potatoes (~1000g)
  • 1/3 cup goat cheese
  • 2 tablespoons extra virgin olive oil
  • 3 green onions chopped
  • Seasonings:
    • 1 tablespoon garlic paste
    • 1 tablespoon sea salt
    • generous portion of ground pepper to taste
  • Tater tot coating:
    • 2 egg whites (optional, but recommended)
    • 3/4 cup wheat bread crumbs (or wheat panko crumbs or crushed baked potato chips)
Steps
  1. Set oven to 410F.
  2. Wash red potatoes under cold water to remove dirt and place them on a baking sheet. Bake in the oven for about 45 minutes or until they are soft.
  3. Allow the red potatoes to cool and then place them in a bowl. Mash them using a potato masher or a mallet.
  4. Toss in the goat cheese, green onions and seasonings. Continue to mash and mix together.
  5. In two separate bowls add wheat bread crumbs and two egg whites.
  6. Use a measuring tablespoon to scoop out the red potato mixture. Roll the mash into a ball and then form it as a tater tot.
  7. Dip the tot in egg whites, then the breadcrumbs and then place it on a baking sheet. Repeat until all of the mashed potato has been used.
  8. Bake in the oven for 30 minutes at 410F. Remember to flip the tots over after 15 minutes of baking in order to ensure even cooking.
  9. Once finished baking, allow the tots to cool slightly before serving; but, they should be enjoyed hot.

 

FEEL FREE TO PIN

mashed potato tater tots

mashed potato tater tots

Approximate macros for 1 of 5 servings:

 

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

  • logo
  • logo
Calories
280
Protein
8g
Fat
8g
Carbs
45g
Sodium
-
Fiber
4g
Sugar
1g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.