Butternut Tots with Spicy Maple Mustard

12 35 360
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 3
Butternut Tots with Spicy Maple Mustard
Health Rating


454 gm Butternut squash (cut into cubes)
2 tbsp Extra virgin olive oil (divided)
1/2 medium Yellow onion (quartered)
1 clove(s) Garlic (minced)
3/4 cup Panko bread crumbs
1/4 cup Chickpea flour
1/4 tsp Salt (to taste)
1/2 tbsp Paprika, smoked
1/4 tsp Black pepper
1/4 cup Yellow mustard (for maple-mustard)
2 tbsp Maple syrup (for maple-mustard)
2 1/2 tsp Sriracha (for maple-mustard)


1. Preheat oven to 400°. Line a baking sheet with parchment paper.

2. Toss butternut squash cubes with ½ tablespoon of olive oil and arrange in an even layer on baking sheet.

3. Bake until pierceable with a fork, but still pretty firm, 12-15 minutes. Remove from oven and allow to cool for a few minutes.

4. Place butternut squash into food processor bowl with onion, garlic, panko, chickpea flour, paprika, salt and pepper. Pulse until ingredients are well blended, stopping to scrape down sides of bowl as needed. Roll into tot-shaped cylinders.

5. Coat a large non-stick skillet with 1 tablespoon of olive oil and place over medium heat.

6. Working in batches if needed, arrange tots in an even layer in skillet. Cook until browned on bottoms, about 4 minutes. Flip and cook until browned on opposite sides, about 4 minutes more.

7. Remove from heat and sprinkle with salt, if desired.

8. To make the Spicy Maple Mustard, stir all ingredients together in small bowl.

Serve and enjoy!

Nutrition Facts

Per Portion

Calories 360
Calories from fat 110
Calories from saturated fat 15.9
Total Fat 12.3 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 7.6 g
Cholesterol 0
Sodium 752 mg
Potassium 770 mg
Total Carbohydrate 54 g
Dietary Fiber 5.7 g
Sugars 14.4 g
Protein 8.2 g

Dietary servings

Per Portion

Grain 0.8
Meat Alternative 0.4
Vegetables 2.2

Energy sources



Butternut Squash

is a power-packed veggie, rich in vitamin A, vitamin C, B6 and folate!

It is also high in fibre which helps to promote healthy digestion!