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High Protein Tater Tots (Vegan)

February 2, 2023
By Brittney
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I’m always hunting for healthier ways to prepare my favorite sweet and savory childhood favorites. As someone who loves vegetarian recipes, it’s also important to me to add protein to my diet whenever possible.

It’s well known that protein is one of the keys to a balanced diet. However, while animal protein has a sufficient amount of the nine essential amino acids, most plant-based protein sources are “incomplete” since they contain one or more essential amino acids.

This recipe is high-protein, oven-baked tater tots meets both marks!

While tofu doesn’t seem like a natural tater tots ingredient, it is a high-protein, plant-based protein source that seamlessly blends into a mix of potato, flour, and seasonings. This recipe is made with shredded Hodo Extra Firm Tofu.

Flavor-wise, salt, pepper, garlic, oregano, and dill combine to make the perfect savory palate-pleasing treat that goes wonderfully with any meal or even enjoyed solo with dipping sauce.


What Are Tater Tots?

Tater tots are shredded potatoes shaped into pillowy, log-shaped bites and deep-fried to perfection.


When Were Tater Tots Invented?

Tater tots were invented by F. Nephi and Golden Grigg, the Idaho brothers who founded the frozen potato brand Ore-Ida, as a way to repurpose unwanted potatoes that were too blemished to be turned into French fries. These enterprising men had grown up during the Great Depression and couldn’t bear the thought of their harvest going unnecessarily to waste as cattle feed.

Determined to be successful at all costs, the brothers debuted their savory potato delights in Miami at the 1954 National Potato Convention after bribing the hotel’s head chef into cooking and serving 15 pounds of flash-frozen tater tots they had carried with them from their Oregon farm.

Fast forward to today, their efforts more than paid off. Today, tater tots are an American classic served in many ways. While many of us remember eating our first tater tots in the grade school lunchroom, loaded tater tots decked with creative toppings have also become a staple in the bar food scene.


Protein in Tater Tots

These tater tots are a great source of protein! According to Hodo, one 3-ounce serving of Organic Extra Firm Tofu contains 14 grams, or about 29 percent, of the recommended daily protein intake.



  • Shredded Hodo Extra Firm Tofu
  • Shredded Russet Potatoes
  • Garlic Powder
  • Dried Oregano
  • Dried Dill
  • All-Purpose Flour
  • Salt & Freshly-Cracked Pepper
  • Fresh Parsley

You’ll also need oil to brush on the tater tots. Cooking oil enhances flavor, keeps your tater tots from turning dry, and helps them crisp up. This recipe works great with any neutral cooking oil, such as vegetable, avocado, or olive.


High-Protein Tater Tot Variations

High-protein tater tots are an excellent vehicle for a wide range of flavors, add-ins, and dishes. Here are some ideas to ignite some creative culinary spark.

  • Spice things up by adding cayenne, chili pepper, or your favorite hot sauce to the tater tots before forming and baking them.
  • Be bold with inspired herb pairings. Tater tots seasoned with an Italian seasoning blend, for example, are delicious when served with marinara sauce.
  • Use your crispy tater tots as an all-American sandwich, wrap, or veggie burger filling.
  • Eat them with a bowl of soup – the added fiber will keep you fuller for longer.


Recipe Notes

  • Want to make sweet potato tots? Just swap the Russet potatoes and follow the recipe instructions.
  • Are your tater tots underbaked and falling apart? For crispy golden tater tots, try leaving them in the oven longer. They only get crisper as they’re baked continuously, which is a win if you like yours with more texture.
  • Preheat your oven beforehand to speed up cooking time and save precious minutes in the kitchen.
  • Though it may be tempting to bake all of your formed tater tots at once, avoid overcrowding your baking sheet. The greater the air that circulates each tater tot, the faster they will turn crispy.



Store leftovers in an airtight container and refrigerate for up to a week. To avoid sogginess, place a sheet of parchment paper or paper towel on the bottom of the container to absorb moisture.

High-protein tater tots are the perfect make-ahead potato treat. For a homemade version that can be prepared as needed, place the formed, unbaked tater tots on a baking sheet lined with parchment paper and set aside in the freezer until frozen. Then, transfer the frozen tater tots to a freezer storage bag and freeze them.

Frozen tater tots can remain in the freezer for up to three months.


Can Tater Tots Be Microwaved?

Leftover tater tots can be microwaved for continued enjoyment. Microwave a large batch on medium to high for about three minutes.

Your oven is the best way to reheat tater tots to crispy golden goodness. Place your frozen tater tots on a baking sheet covered in parchment paper, then bake at 425°F, or 218°C, for about 40 minutes until done to your liking.


*this page may contain affiliate links, which means I will make a small commission for products purchased through my link.

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High Protein Tater Tots (Vegan)

  • Author: Brittney


8-ingredient baked protein packed tater tots that are crispy, tender, and so delicious. If you like regular tater tots, you will LOVE these tots!


  • 1 Hodo Extra Firm Tofu, shredded
  • 2 russet potatoes, shredded
  • 1 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried dill
  • 3 tablespoon all-purpose flour
  • freshly cracked pepper & salt, to taste
  • fresh parsley, for garnish


  1. Preheat the oven at 425°F (218°C) degrees. Grate the tofu and potatoes on the large holes of a box grater and put into a large mixing bowl.
  2. Add spices and flour into the mixing bowl. Mix until well combined.
  3. Using a tablespoon spoon, shape mixture into small 1-inch tater tot shapes.
  4. Brush tots with oil and bake for 12-15 minutes, turning once while cooking. They should be golden brown and crispy when done.
  5. Enjoy with your favorite dipping sauce!

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