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Plate of zucchini tots served with ketchup
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5 from 7 votes

Zucchini Tots

Zucchini Tots are a low-carb alternative to classic tater tots made with potatoes. Baked in the oven, they're cheesy, tender and perfect for light snacking!
Course Appetizer
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
0 minutes
Total Time 40 minutes
Servings 4 servings
Calories 115kcal
Author Yumna Jawad

Ingredients

  • 2 cups grated zucchini about 2 zucchinis
  • 1 large egg
  • 1/2 cup shredded cheddar cheese
  • 1/2 cup panko breadcrumbs gluten-free
  • 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.

Video

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.
  • 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.
Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.
  • 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.
Nutritional Data: The information below is an automated estimate for the chicken tenders. It could vary based on cooking methods and ingredients used.

Nutrition

Calories: 115kcal | Carbohydrates: 8g | Protein: 7g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 56mg | Sodium: 163mg | Potassium: 206mg | Fiber: 1g | Sugar: 2g | Vitamin A: 325IU | Vitamin C: 11mg | Calcium: 140mg | Iron: 1mg