I think we can all agree that Napoleon Dynamite made tater tots great again. The mini bite-sized hash browns are the perfect vehicle to get ketchup, chipotle, or whatever your favorite sauce is into your mouth. While the core ingredient in tater tots is potatoes, does that mean they are gluten-free?
Tater Tots are considered gluten-free as they mainly consist of potatoes, oil, and seasonings. However, some brands use flour to make the tots extra crispy. Be sure to review the ingredients label and buy only certified gluten-free brands if necessary. The best healthier and gluten-free alternatives to tater tots are Wunder Nuggets Minty Lentil and Wunder Nuggets Harissa Bean.
If you’re looking to make crispy tater tots without worry, there are several brands out there that offer gluten-free options. Let’s take a closer look at the nutritional facts and ingredients of popular tater tot brands and assess which ones are both healthy and gluten-free.
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Are Tater Tots Healthy?
Tater tots can be healthy, it’s just a matter of what brand you buy from. There are a lot of tater tot alternatives on the market that are made for keto, gluten-free, or vegan diet restrictions, so you won’t have to worry about scanning the supermarket for hours to make the perfect tater tot nachos.
Any tater tot products that contain oils that have trans fat and no nutrients–such as canola oil–should be avoided, as well as any tots that list natural flavors as an ingredient as there can be hidden additives. When looking for tots, search for ingredients that list seasonings and plant-based products like veggies. And of course, double-check that flour and wheat aren’t on the list.
Health Benefits of Potatoes
Believe it or not, there are several health benefits of eating potatoes. Not only do they have healthy nutrients and minerals, but they also contain compounds that act as antioxidants to neutralize free radicals in the body. Free radicals can lead to heart disease, diabetes, diseases related to aging, and other chronic illnesses when built up in the body, so incorporating antioxidants into your meals is crucial to maintain good health.
Some of the nutrients you’ll find in potatoes are B1, B2 (Riboflavin), Magnesium, Potassium, and B6. B2 helps convert carbohydrates into glucose to give your body the energy it needs to thrive. Additionally, potatoes have resistant starch, which can aid in digestion once it is converted to short-chain fatty acid butyrate, which is great for gut bacteria. This can help reduce the risk of inflammation in the colon.
Nutritional Facts for Tater Tots
Oreida
Oreida has exceptionally fluffy tater tots that serve as a great side dish or as a main entree. While arguably delicious, the sodium levels in Oreida are something to be wary of as well as the unsaturated fat content. Unsaturated fats can trigger inflammation and release toxic chemicals that can cause cancer and other neurodegenerative diseases. Not the healthiest option, but they are gluten-free and made at a wheat-free facility.
Ingredients:
- Potatoes
- Vegetable Oil Blend (Soybean and Cottonseed)
- Salt
- Yellow Corn Flour
- Dextrose
- Sodium Acid Pyrophosphate (to retain natural color)
- Dehydrated Onion
- Sodium Acid Sulfate
- Natural Flavor
Nutritional Facts (per 3 oz or 84g; about 7 pieces):
- Calories: 130
- Total Fat: 8g, 12% DV
- Saturated Fat: 1.5g, 8% DV
- Trans Fat: 0g
- Polyunsaturated Fat: 0g
- Cholesterol: 0mg, 0% DV
- Sodium: 430mg, 18% DV
- Total Carb.: 13g 4%
- Dietary Fiber: 2g 8%
- Sugars: 1g
- Protein: 1g
McCain Tasti Taters
McCain’s Tasti Taters are crispy and free of artificial colors and flavors. They are made in a facility that manufactures both gluten-free and gluten products, so they are not certified gluten-free. While there is less sodium when compared with Oreida tots, the polyunsaturated and monounsaturated fat is alarmingly high and should be avoided as consuming them puts you at risk of heart disease and other health issues.
Ingredients:
- Potatoes
- Vegetable Oil Blend (Soybean, Canola, Sunflower, Corn, Cottonseed)
- Salt
- Dehydrated Onion
- Dextrose
- Sodium Acid Pyrophosphate (to retain natural color)
- Corn Starch – Modified
Nutritional Facts (per 3 oz or 86g; about 9 pieces):
- Calories 130
- Total Fat: 7g, 9% DV
- Saturated Fat: 1g, 5% DV
- Trans Fat: 0g
- Polyunsaturated Fat: 3g
- Monounsaturated Fat 3g
- Cholesterol: 0mg, 0% DV
- Sodium: 360mg, 15% DV
- Total Carb.: 17g 6%
- Dietary Fiber: 1g 4%
- Sugars: 1g
- Protein: 1g
Gluten-Free Alternatives to Tater Tots
Wunder Nuggets Minty Lentil
Wunder Nuggets offers plenty of plant-based certified gluten-free options for those wanting to go the healthier route and try some phenomenal takes of traditional potato tots. They are high in protein, fiber, and carbohydrates, and have a crispy texture that replicates tater tots.
Ingredients:
- Lentils
- Cabbage
- Cauliflower
- Chickpeas
- Chia Seeds
- Canola Oil
- Less than 2% of:
- Salt
- Onion Powder
- Garlic Powder
- Cumin Powder
- Black Pepper
- Coriander Powder
- Baking Powder
Nutritional Facts (per 87g/about 5 pieces):
- Calories 150
- Total Fat: 7g, 11% DV
- Saturated Fat: 0.5g, 3% DV
- Trans Fat: 0g
- Polyunsaturated Fat: 3g
- Monounsaturated Fat 3g
- Cholesterol: 0mg, 0% DV
- Sodium: 340mg, 14% DV
- Total Carb.: 19g 6%
- Dietary Fiber: 7g 28%
- Sugars: 4g
- Protein: 6g
Wunder Nuggets Harissa Bean
The elevated flavors of the gluten-free harissa bean Wunder Nugget make for a party in your mouth on their own or paired with a salad. The blend of zesty seasonings distinguishes this type of tot alternative from the rest. With 12g of protein, 14g of fiber, and an astronomical amount of potassium in every serving, this Wunder Nuggets variety is a plant-filled nutrient-dense replacement for unhealthier tot alternatives.
Ingredients:
- Navy Beans
- Chickpeas
- Flaxseed
- Beet Root
- Cauliflower
- Sunflower Oil
- Baking Powder
- Dried Red Pepper
- Smoked Paprika
- Coriander Powder
- Cumin Powder
- Garlic Powder
- Caraway Seeds
Nutritional Facts (per 87g/about 5 pieces):
- Calories: 250
- Total Fat: 8g, % DV
- Saturated Fat: 1g, 0% DV
- Cholesterol: 0mg, 0% DV
- Sodium: 360mg, 15% DV
- Total Carb.: 34g %
- Net carbs: 20g
- Dietary Fiber: 14g 57%
- Sugars: 4g
- Protein: 12g
- Potassium: 860mg
Rolling Greens Ancient Grain Millet Tots
Rolling Greens tots are not only low glycemic, but also made from all organic ingredients, and free of any gluten products. They come in a variety of robust flavors so you can switch it up and mix them with unique ingredients like beans, onions, greens, and hummus. This twist on classic tater tots has far less sodium and sugar than other brands, and they are vegan-friendly.
Ingredients:
- Organic Millet
- Organic Roasted Bell Pepper
- Organic Cauliflower
- Organic Garlic
- Organic Oregano
- Organic Basil
- Sea Salt
- Organic Sunflower Oil
- Organic Sweet Potato
- Organic Poblano Chilis
- Organic Jalapeños
- Organic Cane Sugar
- Organic Jalapeño Powder
Nutritional Facts (per 86g/about 7 pieces):
- Calories: 120
- Total Fat: 3g, 5% DV
- Cholesterol: 0mg, 0% DV
- Sodium: 190mg, 8% DV
- Total Carb.: 20g, 7%
- Dietary Fiber: 2g 8%
- Sugars: 1g
- Protein: 3g
Healthy Tater Tot Alternative Recipe
If you’d like to try a tater tot recipe that embodies the crispness and texture of regular tots but has healthier and cleaner ingredients, you need to hop on the zucchini tater tot train! Zucchini is high in both fiber and vitamins.
You’ll only need four ingredients: zucchini, potato, salt, and olive oil.
Directions:
- You’ll simply need to boil then grate the potatoes, grate the zucchini and pat down any extra liquid with a towel, throw in a dash of salt to your liking.
- Use your hands to form the tots into little shapes.
- Brush each with a teeny bit of olive oil and plop in the oven on parchment paper at 425 degrees Fahrenheit for 25-35 minutes, flipping halfway through to ensure both sides are crispy and delicious.
Tater Tot Pairings
Tater tots are versatile and can be combined with a plethora of sauces or thrown into dishes. Ketchup is of course commonly paired with tater tots to accentuate the flavors with citrus and tomato, but Kraft Classic Ranch Dressing is another option for all the ranch lovers out there.
Whatever dipping sauce you choose, you can’t go wrong. Many dipping sauces do contain lots of sugar and a long list of ingredients with names you can’t pronounce, so when shopping for dips look for brands that have organic and minimal ingredients with low sugar content. Primal Kitchen is a solid option.
Related Questions
Do Tater Tots Have Dairy?
Generally, Tater tots do not contain dairy. Tater tots are usually vegan.
Are Tater Tots Keto Friendly?
Not necessarily. Potatoes are too starchy to be on the keto-friendly list, but other alternatives like cheesy cauliflower tater tots are keto-friendly.
Why Are Tater Tots Bad For You?
While the contents of tater tots depend on the brand, the serving size of tater tots is only a few pieces–6-8 typically. The nutritional information for well-known brands such as Oreida and Mccain have a lot of fat, unsaturated fat, and sodium. Portion control is extremely important but it is a challenge to only eat 7 tiny tater tots.