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Home > Recipes > Healthy Mashed Potato Tater Tots
Author:

Kevin Curry

Healthy Mashed Potato Tater Tots

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Imagine the mashed potatoes and tater tots combined into one healthy meal prep! Here’s another easy and mouthwatering recipe that you’ll surely enjoy with your family and friends — mashed potato tater tots!

If you had a great time with the baked sweet potato tots, I’m pretty sure that these homemade tater tots will give a dancing sensation in your mouth. The crispiness outside and creamy on the inside of these potato tots give a satisfying variation of texture as you bite into it.

All you’ll need are four medium sweet potatoes which should weigh roughly a kilogram in total, sea salt to taste, and olive oil spray. Start out by setting your oven to 430 degrees Fahrenheit then wash off any dirt from your sweet potatoes by rinsing them with warm water.

Use your vegetable peeler of choice to remove the potato skins then fill a pot with water and wait for it to boil. Once the water is boiling, you can throw in your peeled sweet potatoes but be careful not to boil them for more than 15 minutes since they need to be firm but soft.

It’s all about finding that Goldilocks sweet spot. Wait for the sweet potatoes to cool to room temperature after you take them out of the pot then grate them into a bowl. Use one handful of the grated potatoes to form a tater tot.

Each tater tot should be relatively small. Repeat the process until your entire bowl is used up. Put all your tots onto a sturdy baking sheet or baking rack then spray them with a generous amount of olive oil and sprinkle some sea salt on top.

Bake the tots for a total of 40 minutes but be sure to flip them over at the halfway mark so that all the sides are equally crispy and the cooking process is completed evenly. Voila! You have some delicious and nutritious snacks for your next Netflix binge meal prep!

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Healthy Mashed Potato Tater Tots

Ingredients

* Optional Substitution Note

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

Step 1

Set oven to 410F.

Step 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.

Step 3

Allow the red potatoes to cool and then place them in a bowl. Mash them using a potato masher or a mallet.

Step 4

Toss in the goat cheese, green onions and seasonings. Continue to mash and mix together.

Step 5

In two separate bowls add wheat bread crumbs and two egg whites.

Step 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.

Step 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.

Step 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.

Step 9

Once finished baking, allow the tots to cool slightly before serving; but, they should be enjoyed hot.

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Approximate macros for 1 of 5 servings:

Healthy Mashed Potato Tater Tots

Kevin Curry



Category
Calories 280

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)

  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.


Nutrition per serving

Calories280cal
Protein8g
Fats8g
Carbs45g
Fiber4g
Sugar1g
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Details

Nutrition per serving

Calories280cal
Protein8g
Fats8g
Carbs45g
Fiber4g
Sugar1g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!