Healthy ‘Taters

by in Robin's Healthy Take, August 13, 2012


I’m not gonna lie, I grew up eating Tater Tots. They’re delicious, so what’s not to love? Maybe the 160-200 calories and 8-10 grams of fat per 3-ounce serving, depending on the brand (yes, there are many copycats). And that’s without cheese or fillings. I hate to bash such a yummy food, but I’d like to consider them an indulgence.

Thanks to my recipe revamp, there’s no need to deprive ourselves of something we really want. We can enjoy the same culinary treat – golden brown, crisp on the outside, tender on the inside with hints of onion. I make my tots with shredded potatoes, egg whites, panko and dried, minced onion. I bake them in the oven until they’re golden brown and, well, downright amazing. And get this, you can enjoy more tot for less, since you get almost 4 ounces for just 74 calories (and ZERO fat). I don’t need to mention the savings; they cost less to make at home then if you buy them at the grocery store.

Baked “Tater Tots”
Note: I make my tots large so if you want smaller pieces, shape the potato mixture into 24 logs and everyone will have 6 pieces instead of 4. With smaller tots, start checking the oven after about 18 minutes and pull them out when they’re nice and browned.

Cooking spray
2 cups packed peeled and shredded potatoes (any variety)
1/4 cup panko (Japanese-style bread crumbs)
2 large egg whites
2 teaspoons minced dried onion (from the spice aisle)
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Preheat oven to 375 degrees. Coat a large baking sheet with cooking spray.
In a large bowl, combine shredded potatoes, panko, egg whites, dried onion, salt and pepper. Mix well to combine. Shape mixture into 16 little “logs” and arrange on prepared baking sheet (it’s easiest when you shape the potato mixture into little balls and then shape into logs once the balls are on the baking sheet). Spray the surface with cooking spray.
Refrigerate 5 minutes.
Transfer baking sheet to oven and bake 25-35 minutes, until brown.

Serves 4

Nutrition Info Per Serving (serving size: 4 pieces/4 ounces)
Calories: 74
Total Fat: 0 grams
Saturated Fat: 0 grams
Total Carbohydrate: 14 grams
Sugars: Protein: 4 grams
Sodium: 280 milligrams
Cholesterol: 0 milligrams
Fiber: 2 grams

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Comments (1,798)

  1. Michael says:

    Thanks for the recipe. I've never heard of making Tater Tots with egg white, but it sounds like it might work. Personally, I would use Himalayan salt rather than table salt to improve the healthiness further, and give the treat some much-needed trace minerals.

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