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Gluten/Grain Free, Vegan-Friendly

Spaghetti Squash is a staple in our house during the fall and winter months. It’s so versatile: add some tomato sauce and parmesan, and you have a healthier alternative to pasta night. I tend to always have leftovers so I came up with these tots. My kids love them, and they are also perfect as an appetizer or a game day snack.

I love making these in my air fryer, but if you don’t have one you can easily bake them in the oven. BUT if you don’t have an air fryer, I would highly recommend investing in one for easy, healthy cooking. There are tons of options, but this is the one I have and love. We have been having a lot of fun getting creative with air fryer recipes. My kids love crispy brussels sprouts, sweet potato fries, and meatballs— all made in the air fryer. It is also a lot quicker and less messy than cooking in the oven, in my opinion.

Spaghetti squash is rich in B vitamin riboflavin and fiber, and this recipe is free of gluten and grains, so it’s easier on the digestive system. It’s also only 4 ingredients! If you make these spaghetti squash tots, please tag me and let me know how it goes!


  • 3 cups cooked spaghetti squash*

  • 1/2 cup shredded cheddar cheese (I used Daiya to keep it dairy-free)

  • 1/4 cup almond flour

  • 1 tsp. garlic and herb seasoning (I used Primal Palate)

  • salt and pepper, to taste


  1. Use cheesecloth or clean dishtowel to squeeze excess water from spaghetti squash. You don’t need to overdo it— a little moisture is good since you are not using egg as a binder.

  2. Combine squash, cheese, almond flour, and seasoning in a bowl and mix thoroughly. Form into 1/2 inch “tot” shapes.

  3. Spray air fryer basket with olive oil spray. Set air fryer to 400 degrees and cook for 13 minutes. Depending on the size of your air fryer, you may have to do this in batches.

  4. Remove from air fryer and serve with your favorite dipping sauce.


  1. Preheat oven to 400 degrees.

  2. Follow steps 1 and 2 above.

  3. Line a baking sheet with parchment paper and spray lightly with olive oil.

  4. Bake for 30 minutes.

  5. Serve with your favorite dipping sauce.

*To cook spaghetti squash: Preheat oven to 400 degrees. Cut spaghetti squash in half and scoop out the seeds with a spoon. Coat with olive oil and season with salt and pepper. Place on parchment lined baking sheet, cut sides down, and bake for 45 minutes.

Makes approximately 12 tots.

Kate HinmanComment