Air Fryer Spaghetti Squash Tots: A Crispy, Healthy Delight!

Are you looking for a delicious and healthy alternative to traditional potato tots? Look no further than these Air Fryer Spaghetti Squash Tots! They’re crispy on the outside, tender on the inside, and packed with nutrients. This recipe is incredibly versatile and easily adaptable to your taste preferences. Whether you’re a seasoned air fryer enthusiast or just starting out, this guide will walk you through every step to create the perfect batch of spaghetti squash tots.

## Why Spaghetti Squash Tots?

Spaghetti squash is a nutritional powerhouse. It’s low in calories, high in fiber, and rich in vitamins and minerals. Unlike potatoes, it’s a low-carb option, making it a great choice for those watching their carbohydrate intake. Transforming it into tots makes it a fun and appealing way to enjoy this healthy vegetable. The air fryer then takes these already-healthy tots to the next level by using significantly less oil than traditional deep-frying, resulting in a crispy, guilt-free snack or side dish.

## Ingredients You’ll Need:

* **1 medium spaghetti squash (about 2-3 pounds):** The star of the show! Choose a squash that feels heavy for its size.
* **1 large egg:** Acts as a binder, holding the tots together.
* **1/4 cup grated Parmesan cheese:** Adds a salty, savory flavor and helps with binding. You can substitute with nutritional yeast for a vegan option.
* **1/4 cup breadcrumbs (plain or panko):** Provides a crispy exterior. Gluten-free breadcrumbs can be used for a gluten-free version.
* **1 tablespoon olive oil:** For roasting the squash. A light spray of cooking oil is also needed for the air fryer basket.
* **1 teaspoon garlic powder:** Adds a savory depth of flavor.
* **1/2 teaspoon onion powder:** Complements the garlic powder and enhances the overall flavor.
* **1/4 teaspoon salt:** Enhances the flavors of the other ingredients.
* **1/4 teaspoon black pepper:** Adds a touch of spice.
* **Optional additions:**
* Chopped fresh herbs (parsley, chives, basil)
* Red pepper flakes for a little heat
* Grated cheddar cheese or mozzarella cheese
* Sun-dried tomatoes, finely chopped
* Spinach, finely chopped and squeezed dry

## Equipment You’ll Need:

* **Air fryer:** Essential for achieving that crispy texture with minimal oil.
* **Baking sheet:** For roasting the spaghetti squash.
* **Large knife:** For cutting the spaghetti squash.
* **Spoon:** For scooping out the seeds and strands of squash.
* **Large bowl:** For mixing the ingredients.
* **Measuring cups and spoons:** For accurate ingredient measurements.
* **Parchment paper (optional):** To line the air fryer basket for easier cleanup.

## Step-by-Step Instructions:

### 1. Preparing the Spaghetti Squash:

* **Preheat the oven to 400°F (200°C).** Preheat your oven while you prepare the squash.
* **Cut the spaghetti squash in half lengthwise.** This can be challenging due to the squash’s tough skin. Use a sharp, sturdy knife and carefully cut from stem to stern. A helpful tip is to microwave the squash for 2-3 minutes to slightly soften the skin, making it easier to cut. Always exercise caution when using a knife.
* **Scoop out the seeds.** Use a spoon to remove the seeds and stringy pulp from the center of each squash half. Discard the seeds, or save them to roast later for a healthy snack.
* **Drizzle with olive oil and season.** Brush the cut surfaces of the squash halves with olive oil. Sprinkle with salt and pepper.
* **Roast the squash.** Place the squash halves cut-side down on a baking sheet. Roast for 40-50 minutes, or until the squash is easily pierced with a fork and the flesh is tender. The roasting time will vary depending on the size of the squash.

### 2. Making the Tot Mixture:

* **Let the squash cool slightly.** Once the squash is cooked, let it cool enough to handle. This will prevent burning your hands.
* **Shred the squash.** Use a fork to shred the spaghetti squash flesh into strands. Transfer the strands to a clean kitchen towel or cheesecloth.
* **Squeeze out excess moisture.** This is a crucial step! Squeeze as much moisture as possible from the shredded squash. Excess moisture will result in soggy tots. You can do this by wrapping the squash in the towel and squeezing firmly, or by pressing the squash with your hands inside the towel.
* **Combine ingredients in a bowl.** In a large bowl, combine the squeezed spaghetti squash, egg, Parmesan cheese (or nutritional yeast), breadcrumbs, garlic powder, onion powder, salt, and pepper. Add any optional ingredients you desire, such as chopped herbs, red pepper flakes, or cheese.
* **Mix well.** Thoroughly mix all the ingredients until they are evenly combined. The mixture should be slightly sticky but not too wet.

### 3. Forming the Tots:

* **Shape the tots.** Take a small amount of the squash mixture (about 1-2 tablespoons) and shape it into a small tot. You can make them round, oval, or any shape you prefer. Ensure they are relatively uniform in size for even cooking.
* **Place tots on a plate or baking sheet.** As you form the tots, place them on a plate or baking sheet lined with parchment paper to prevent sticking. This will also make it easier to transfer them to the air fryer basket.

### 4. Air Frying the Tots:

* **Preheat the air fryer (if required).** Some air fryers require preheating. If yours does, preheat it to 375°F (190°C).
* **Lightly spray the air fryer basket.** Lightly coat the air fryer basket with cooking oil spray. This will prevent the tots from sticking and help them crisp up.
* **Arrange the tots in the basket.** Place the tots in a single layer in the air fryer basket, ensuring they are not overcrowded. Overcrowding will prevent them from crisping properly. You may need to cook them in batches.
* **Air fry the tots.** Air fry for 12-15 minutes, flipping them halfway through, until they are golden brown and crispy. The cooking time may vary slightly depending on your air fryer model, so keep a close eye on them.

### 5. Serving and Enjoying:

* **Remove the tots from the air fryer.** Carefully remove the cooked tots from the air fryer basket.
* **Let them cool slightly.** Allow the tots to cool for a few minutes before serving. They will be very hot! This also allows them to crisp up further.
* **Serve with your favorite dipping sauce.** Serve the Air Fryer Spaghetti Squash Tots with your favorite dipping sauce. Some popular options include:
* Marinara sauce
* Ranch dressing
* Sriracha mayo
* Ketchup
* Guacamole
* Sour cream

## Tips and Tricks for Perfect Tots:

* **Squeeze out the moisture!** This is the most important tip. Failure to remove excess moisture will result in soggy tots.
* **Don’t overcrowd the air fryer basket.** Cook the tots in batches to ensure they crisp up properly.
* **Adjust the cooking time as needed.** The cooking time may vary slightly depending on your air fryer model. Keep a close eye on them and adjust the time as needed.
* **Add your favorite seasonings.** Feel free to experiment with different seasonings to customize the flavor of your tots. Consider adding chili powder, cumin, or Italian seasoning.
* **Use a silicone mat or parchment paper.** If you’re concerned about the tots sticking to the air fryer basket, line it with a silicone mat or parchment paper. Be sure to use air fryer-safe parchment paper that is perforated to allow for proper air circulation.
* **Make ahead:** You can prepare the tot mixture ahead of time and store it in the refrigerator for up to 24 hours. Shape the tots just before air frying.
* **Freezing:** Cooked tots can be frozen for later enjoyment. Allow them to cool completely, then arrange them in a single layer on a baking sheet and freeze for about an hour. Once frozen, transfer them to a freezer-safe bag or container. Reheat in the air fryer at 350°F (175°C) for 5-7 minutes, or until heated through and crispy.
* **Vary the cheese:** Experiment with different cheeses like cheddar, mozzarella, or even a sprinkle of goat cheese for a tangier flavor.
* **Add vegetables:** Incorporate finely chopped vegetables like spinach, zucchini, or bell peppers for added nutrients and flavor. Ensure you squeeze out any excess moisture from these vegetables before adding them to the mixture.
* **For a spicier kick:** Incorporate a pinch of cayenne pepper or a dash of your favorite hot sauce into the mixture.

## Variations and Adaptations:

This recipe is incredibly versatile and can be easily adapted to suit your dietary needs and preferences. Here are a few variations to try:

* **Vegan Spaghetti Squash Tots:** Substitute the egg with a flax egg (1 tablespoon of flaxseed meal mixed with 3 tablespoons of water, let sit for 5 minutes to thicken). Use nutritional yeast instead of Parmesan cheese and ensure your breadcrumbs are vegan-friendly.
* **Gluten-Free Spaghetti Squash Tots:** Use gluten-free breadcrumbs or almond flour instead of regular breadcrumbs.
* **Cheesy Spaghetti Squash Tots:** Add more cheese to the mixture, such as cheddar, mozzarella, or a combination of your favorites.
* **Spicy Spaghetti Squash Tots:** Add a pinch of red pepper flakes or a dash of your favorite hot sauce to the mixture.
* **Herbaceous Spaghetti Squash Tots:** Add a generous amount of fresh herbs, such as parsley, chives, basil, or oregano, to the mixture.

## Nutritional Information (approximate):

(Per serving, based on 6 servings)

* Calories: Approximately 100-150
* Carbohydrates: 15-20g
* Protein: 5-7g
* Fat: 3-5g

*Note: Nutritional information is an estimate and may vary depending on the specific ingredients used.*

## Conclusion:

These Air Fryer Spaghetti Squash Tots are a healthy, delicious, and fun way to enjoy spaghetti squash. They’re easy to make, customizable, and perfect for a snack, side dish, or even a light meal. With their crispy exterior and tender interior, they’re sure to be a hit with both kids and adults. So, fire up your air fryer and give this recipe a try! You won’t be disappointed.

Enjoy your crispy, healthy, and delicious Air Fryer Spaghetti Squash Tots! Let me know in the comments if you try this recipe and what variations you came up with. Happy cooking!