Zucchini and Sweet Potato Tots: A Healthy and Crispy Snack

These Zucchini and Sweet Potato Tots are a delicious, healthy alternative to the classic tater tot, packed with nutritious vegetables and lightly seasoned for maximum flavor. Perfect as a side dish, snack, or appetizer, these tots are crispy on the outside and tender on the inside. They’re easy to make, require minimal ingredients, and are baked, not fried, making them a healthier option for the whole family!

Why You’ll Love This Recipe

Not only are these Zucchini and Sweet Potato Tots packed with nutrients, but they’re also gluten-free, grain-free, and naturally sweetened with the sweetness of the potatoes. The combination of zucchini and sweet potatoes gives these tots a rich flavor, while the coconut flour helps bind them together and adds a slight nuttiness. Baked to perfection, they make for a crispy, guilt-free snack that’s perfect for dipping in your favorite sauce.

Ingredients

• 2 grated zucchinis (roughly 250g)

• 1 cup mashed sweet potatoes (250g when cooked)

• 1 teaspoon garlic powder

• 1/2 teaspoon sea salt

• 1/2 teaspoon ground black pepper

• 2 tablespoons coconut flour

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

Step 1: Prepare Ingredients and Oven

Begin by preheating your oven to 160°C (350°F).
While the oven heats up, line a baking tray with baking paper to prevent sticking and make cleanup easy later.
Next, take your grated zucchini and, using your hands, squeeze out as much moisture as possible. This step is crucial to achieving crispy tots, so be sure to press firmly to remove excess water.

Step 2: Mix the Ingredients

In a large bowl, combine the prepared zucchini with the mashed sweet potato, garlic powder, salt, and pepper.
Add the coconut flour to the mixture and stir everything together until well combined. Ensure that the ingredients are evenly distributed for consistent flavor and texture.

Step 3: Form and Arrange the Tots

Take tablespoon-sized portions of the mixture and form them into small tot shapes using your hands.
Place each tot onto the prepared baking tray, leaving a little space between them so they bake evenly and crisp up nicely.

Step 4: Bake the Tots

Place the baking tray in the preheated oven and bake the tots for 30-35 minutes, or until they are golden brown and crispy on the outside. Keep an eye on them to prevent overbaking.

Step 5: Serve and Enjoy

Once the tots are baked to perfection, remove them from the oven and serve warm.
Pair them with your favorite dipping sauce—like ketchup, ranch, or a tangy aioli—for extra flavor. Enjoy these healthy, homemade tots as a snack, side dish, or appetizer!

Servings and Timing

This recipe makes about 20-24 tots.
Prep time: 10 minutes
Cook time: 30-35 minutes
Total time: 40-45 minutes
Servings: 4 servings

Variations

1. Add Cheese: If you’re not dairy-free, you can add some shredded cheese (like cheddar or Parmesan) to the mixture for a cheesy twist.

2. Spicy Tots: Add a pinch of cayenne pepper or chili flakes to the mixture for a spicy kick.

3. Herb Infusion: For added flavor, mix in some fresh herbs like parsley, thyme, or basil.

4. Different Flour: If you don’t have coconut flour, you can substitute with almond flour or regular flour, but coconut flour will provide the best texture.

Storage/Reheating

Refrigeration: Store leftover tots in an airtight container in the refrigerator for up to 3 days.
Freezing: To freeze, arrange the tots in a single layer on a baking sheet and freeze until solid. Once frozen, transfer them to a freezer bag or airtight container. You can freeze them for up to 2 months.

Reheating: Reheat in the oven at 180°C (350°F) for about 10-12 minutes, or until heated through and crispy again. You can also reheat in an air fryer for about 5 minutes.

FAQs

Can I use regular potatoes instead of sweet potatoes?

Yes, you can use regular potatoes instead of sweet potatoes. Keep in mind that the flavor will change slightly, and you may need to adjust the seasoning to balance the flavor.

Can I make these tots ahead of time?

Yes, you can prepare the tots ahead of time and refrigerate or freeze them before baking. Simply bake them when you’re ready to serve.

Can I use a food processor to grate the zucchini and sweet potatoes?

Yes, using a food processor will save time and ensure uniform grating. Just be sure to squeeze out the moisture from the zucchini after grating.

How do I prevent the tots from being too soggy?

Make sure to squeeze out as much moisture from the zucchini as possible before mixing. You can also bake the tots on a wire rack for better air circulation if you want extra crispiness.

Can I make these tots vegan?

Yes! This recipe is already vegan as it doesn’t contain any dairy or animal products. If you’re looking for extra flavor, try adding some vegan cheese or nutritional yeast to the mixture.

How can I make these tots crispier?

To make the tots crispier, bake them for a little longer, and consider flipping them halfway through cooking to ensure an even crispiness on all sides.

Conclusion

These Zucchini and Sweet Potato Tots are a healthy, flavorful, and easy-to-make snack that’s perfect for both kids and adults. They’re packed with nutritious ingredients, crispy on the outside, and soft on the inside—everything you want in a perfect tot. Whether you serve them as a side dish or snack, these tots will be a hit every time!

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