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Kevin Curry

Healthy Mashed Potato Tater Tots

Healthy Mashed Potato Tater Tots


* 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)


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.


Approximate macros for 1 of 5 servings:

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About Kevin - 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!