5.0 from 822 votes
Zucchini Tots
Zucchini Tots are a low-carb gluten-free friendly alternative to classic tater tots. They're oven-baked, cheesy, tender and perfect as an appetizer!
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 servings
Calories: 115 kcal
Course:
Appetizer
Cuisine:
American
Ingredients
- 2 cups zucchini grated, about 2 zucchinis
- 1 large egg
- ½ cup shredded cheddar cheese
- ½ cup panko breadcrumbs
- 1 teaspoon Italian seasoning
- ¼ teaspoon onion powder
- salt and pepper to taste
- ketchup for serving
Instructions
- Preheat oven to 400°F and line a baking sheet with parchment paper.
- Place the grated zucchini into a kitchen towel and squeeze all excess liquid out. Discard the liquid. It should come out to 1 cup packed after the liquid is squeezed out.
- Transfer the dried zucchini into a medium bowl. Add the egg, cheese, panko breadcrumbs, Italian seasoning and onion powder. Season with salt and pepper, and then combine until mixture sticks together.
- Spoon about 1 tablespoon of the mixture and form into small ovals, like the shape of tater tots. Makes about 16.
- Place the tater tots on the greased baking sheet and bake for 25-30 minutes, turning halfway through, until they’re golden.
- Serve warm with ketchup or other dipping sauce.
Cup of Yum
Notes
- Storage: Store any leftovers in an airtight container. They will last up to 4 days in the fridge. Reheat in the microwave, or in a toaster oven.
- Freezing Instructions: You can also freeze the tater tots before or after cooking them.
- Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.
- To freeze them prior to cooking, lay them on a flat baking dish in the freezer for at least 4 hours. When frozen, place them in an airtight bag. Thaw in the fridge overnight and cook per instructions.
- To freeze them after cooking, cool them completely, and then store them in a freezer-safe airtight bag. To re-heat, thaw in the fridge overnight and bake in a 350°F oven until heated through.
- Instead of eggs, you can use a flax egg. Replace one egg with 1 tablespoon ground flaxseed + 3 tablespoons water. Let the mixture sit for 10 minutes before incorporating into the mixture. You can also use low-fat buttermilk.
- If you prefer not to use breadcrumbs, you can use a gluten-free flour like almond flour or oat flour.
Nutrition Information
Calories
115kcal
(6%)
Carbohydrates
8g
(3%)
Protein
7g
(14%)
Fat
6g
(9%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Trans Fat
1g
Cholesterol
56mg
(19%)
Sodium
171mg
(7%)
Potassium
213mg
(6%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
333IU
(7%)
Vitamin C
11mg
(12%)
Calcium
140mg
(14%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 115
% Daily Value*
| Calories | 115kcal | 6% |
| Carbohydrates | 8g | 3% |
| Protein | 7g | 14% |
| Fat | 6g | 9% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Cholesterol | 56mg | 19% |
| Sodium | 171mg | 7% |
| Potassium | 213mg | 5% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 333IU | 7% |
| Vitamin C | 11mg | 12% |
| Calcium | 140mg | 14% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.