Tater tots are a beloved classic, but their traditional fried version can be high in calories, carbohydrates, and fat. These zucchini tots offer a lighter, vegetable-forward alternative that keeps the bite-sized appeal while reducing calories and carbs. They are simple to prepare, family-friendly, and adaptable—great as a side dish, a snack, or an appetizer. Because they freeze and reheat well, it’s easy to make a double batch and keep some on hand for busy days or quick after-school snacks.
Zucchini Tots
This healthier take on a tater tot uses zucchini instead of potatoes and is brightened with Parmesan cheese. Low in calories and kid-approved, these zucchini tots are an easy way to add extra vegetables to your meals.
Ingredients
- 2 large zucchini, shredded
- 1/2 small onion, shredded
- 1 large egg
- 1 tsp garlic powder
- 1 tbsp whole wheat flour
- 1/4 cup grated Parmesan cheese
- 1/3 cup whole wheat Panko breadcrumbs
- Salt and pepper to taste
Instructions
- Preheat oven to 400°F (200°C). Lightly spray a 24-cup mini muffin pan with cooking spray.
- Place the shredded zucchini in a cheesecloth or a thin dishtowel and squeeze out as much water as possible. Removing excess moisture helps the tots hold together and crisp up.
- Combine the drained zucchini with the shredded onion, egg, garlic powder, whole wheat flour, Parmesan, Panko breadcrumbs, and salt and pepper in a medium bowl. Mix thoroughly until evenly combined.
- Spoon the zucchini mixture into the prepared mini muffin pan. This recipe fills about 18 cups rather than the full 24, depending on how much you pack each cup.
- Bake for about 15 minutes, or until the tops are golden brown. Ovens vary, so check near the end of the baking time for desired color and texture.
- Remove from the oven and let the tots cool for at least 5 minutes. Run a small spoon or knife around the edges of each tot to release it from the pan, then gently scoop them out. Serve warm.
Preparation time: 15 minute(s)
Cooking time: 15 minute(s)
Diet type: Vegetarian
Diet tags: Low calorie, Reduced fat, Reduced carbohydrate
Number of servings (yield): 6
Culinary tradition: USA (General)
Calories: 75
Fat: 2.5g
Protein: 4.5g
Entire recipe makes 6 servings
Serving size: 3 tots
Each serving = 2 Smart Points/2 Points (as indicated)
PER SERVING: 75 calories; 3g fat; 1g saturated fat; 9g carbohydrate; 3g sugar; 4g protein; 1g fiber
Serving Suggestions
These zucchini tots pair well with a variety of dips and main dishes. Try them with marinara sauce, a light Greek yogurt dip, mustard, or a simple avocado mash. Serve alongside sandwiches, wraps, grilled chicken, or a green salad to round out a meal.
Tips and Variations
- If you prefer a crispier exterior, brush the tops with a small amount of olive oil before baking or finish them under the broiler for a minute—watch closely to prevent burning.
- For extra flavor, add a tablespoon of finely chopped fresh herbs such as parsley, dill, or chives to the mixture. You can also substitute or add a small amount of finely grated cheddar for a different cheese profile.
- To make a gluten-free version, replace the whole wheat flour and Panko with gluten-free flour and gluten-free breadcrumbs or crushed gluten-free crackers.
- Make-ahead: Freeze baked tots in a single layer on a baking sheet until solid, then transfer to a freezer-safe container. Reheat directly from frozen on a baking sheet at 375°F (190°C) for about 10–15 minutes or until heated through and crisp.
Why This Recipe Works
Using zucchini reduces the overall carbohydrate and calorie content compared with potato-based tots while retaining a satisfying texture and bite. Squeezing out excess moisture is the key step: it prevents sogginess and helps the ingredients bind together. Parmesan and Panko provide flavor and structure without overwhelming the light vegetable base.