Whether you’re looking for a low-carb lunch vegetarian option, prepping gluten free to-go lunches, or searching for a clever way to use up one zucchini, this recipe for Zucchini Tater Tots is about to become your new favorite. They’re cheesy, crispy, and perfect for everything from a midday snack to a party platter.
These veggie tots are packed with the goodness of zucchini, held together by just the right amount of cheese and almond flour (or breadcrumbs), and seasoned for flavor that both kids and adults will love. Even better? They’re baked or air-fried instead of deep-fried, making them a healthier, guilt-free comfort food you’ll want to make on repeat.
🥒 Why Make Zucchini Tater Tots?
Here’s why these Zucchini Tater Tots deserve a place in your recipe rotation:
- ✅ Vegetarian & Gluten-Free: Perfect for plant-based and GF diets.
- ✅ Low Carb & Keto-Friendly: A smart alternative to starchy potato-based tots.
- ✅ Budget-Friendly: Made from everyday pantry staples and one zucchini.
- ✅ Kid-Approved: Crispy and cheesy makes veggies fun and tasty.
- ✅ Meal-Prep Friendly: Freezer-safe and ideal for quick snacks or lunches.
- ✅ Versatile: Customize the seasonings or sneak in other veggies.
If you’re looking for cheap meals gluten free or a snack that fits a vegetable side dish low carb category, this is it.
🛒 Ingredients You’ll Need
Here’s everything you need to make about 20 zucchini tots:
🌿 Main Ingredients:
- 1 medium zucchini, grated (about 1½ cups after squeezing)
- 1 large egg
- ½ cup shredded cheddar cheese (or mozzarella, Monterey Jack)
- ¼ cup almond flour (or use gluten-free breadcrumbs)
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon black pepper
- ½ teaspoon sea salt
- 1 tablespoon chopped fresh parsley (optional, for color and freshness)
🧀 Optional Add-Ins:
- 1 tablespoon grated Parmesan
- Pinch of smoked paprika or chili flakes
- Chopped scallions or chives for oniony flavor
- Nutritional yeast (for a dairy-free cheesy note)
These ingredients hit the right balance of texture, flavor, and nutrition while keeping the recipe friendly to most dietary needs.
👩🍳 How to Make Zucchini Tater Tots
Step 1: Grate and Drain the Zucchini
Grate the zucchini using a box grater. Place the grated zucchini in a clean tea towel, cheesecloth, or nut milk bag and squeeze out as much moisture as possible—this is key for crispy tots!
💡 Pro Tip: You can sprinkle a little salt on the zucchini and let it sit for 10 minutes before squeezing. This helps draw out even more moisture.
Step 2: Mix the Ingredients
In a large bowl, combine the squeezed zucchini, egg, shredded cheese, almond flour, and seasonings. Mix well until a dough-like mixture forms.
The mixture should stick together when squeezed but not be wet. If it’s too loose, add a tablespoon more almond flour.
Step 3: Shape the Tots
Scoop about 1 tablespoon of the mixture and roll it into a small cylinder (like a mini log). Repeat until the mixture is used up—this should make 18 to 22 tots.
Place them on a parchment-lined baking sheet, evenly spaced.
Step 4: Bake or Air Fry
To Bake:
- Preheat oven to 400°F (200°C).
- Bake for 18–22 minutes, flipping halfway through, until golden brown and crispy on the edges.
To Air Fry:
- Preheat air fryer to 375°F (190°C).
- Air fry in a single layer for 10–12 minutes, shaking the basket halfway through.
🌟 Tips for Perfect Veggie Tots
- Drain Well: This step cannot be skipped—moisture is the enemy of crispy tots.
- Cheese Is the Binder: Use cheese that melts well to hold everything together.
- Shape Tightly: Compress the mixture when shaping to prevent crumbling.
- Add Flavor: Don’t be afraid to experiment with spices and herbs.
🥗 Serving Suggestions
These tots are so versatile! Here are a few ways to enjoy them:
🧺 For Lunchboxes:
- Pack with a side of hummus, ranch, or yogurt dip.
- Add fruit and a boiled egg for a balanced, gluten free to-go lunch.
🍴 As a Side Dish:
Serve them alongside:
- Turkey meatballs
- Grilled halloumi or tofu
- Soup or salad
- Quinoa bowls
🍟 As a Snack:
Serve warm with:
- Classic ketchup
- Avocado ranch
- Spicy sriracha mayo
- Yogurt-garlic dip
🧁 Hosting Tip: Serve them in mini muffin liners on a platter with dips in the middle for easy party food.
🥑 Make It a Meal: Zucchini Tot Power Bowl
Here’s how to build a delicious, balanced lunch bowl featuring your veggie tots:
🌿 Base:
- Cauliflower rice, quinoa, or baby spinach
🥗 Add-ins:
- Roasted cherry tomatoes
- Avocado slices
- Chickpeas or hard-boiled eggs
🍢 Protein:
- Grilled chicken, tofu, or tempeh
🍶 Sauce:
- Herbed tahini dressing
- Greek yogurt drizzle
- Pesto vinaigrette
Top with 4–6 zucchini tots for a crunchy, cheesy finish.
🥒 Health Benefits of Zucchini
Zucchini is a nutritional powerhouse with a mild flavor that works well in savory and sweet dishes.
Key Benefits:
- Low in Carbs & Calories – Perfect for low-carb or keto diets.
- High in Fiber – Promotes healthy digestion and keeps you full.
- Hydrating – Zucchini is over 90% water!
- Rich in Antioxidants – Especially when you keep the peel on.
- Good Source of Vitamin C – Boosts immunity and skin health.
It’s one of the most budget-friendly and versatile vegetables, making it ideal for cheap meals gluten free.
🧊 Storage and Freezing
Refrigerate:
Let tots cool completely. Store in an airtight container for up to 4 days.
Freeze:
- Flash-freeze shaped (but unbaked) tots on a tray for 30 minutes.
- Transfer to freezer bags and store for up to 2 months.
- You can also freeze cooked tots and reheat as needed.
Reheat:
- Oven: 350°F (175°C) for 10–12 minutes
- Air fryer: 375°F (190°C) for 5–6 minutes
- Microwave: 1–2 minutes (they’ll be softer)
🔄 Fun Variations
There’s more than one way to tot! Try these variations based on your flavor cravings or pantry stash:
🧄 Garlic Parmesan Tots
Add 2 tablespoons Parmesan + a pinch of Italian herbs.
🌶 Spicy Tex-Mex Tots
Add chili flakes, cumin, and chopped jalapeños.
🥦 Broccoli Zucchini Tots
Use half zucchini and half steamed, chopped broccoli.
🧅 Onion Zucchini Tots
Add caramelized onions or chives for a sweeter flavor twist.
🧈 Vegan Zucchini Tots
Use vegan cheese and a flax egg (1 tbsp flaxseed + 3 tbsp water).
❓ FAQ: Frequently Asked Questions
Can I make these without cheese?
Yes, but you’ll need a stronger binder. Try adding 2 tablespoons of nutritional yeast and 1 tablespoon of ground flaxseed or chickpea flour.
What if I don’t have almond flour?
Use oat flour, gluten-free breadcrumbs, or even crushed gluten-free crackers.
Are these keto-friendly?
Yes, when made with almond flour and low-carb cheese, these tots fit well into a keto lifestyle.
Can I pan-fry these?
Yes, lightly oil a non-stick skillet and cook for 3–4 minutes per side on medium heat.
💡 Final Thoughts
Zucchini Tater Tots are everything you want in a snack or side: cheesy, crispy, satisfying, and sneakily healthy. Whether you’re managing food allergies, packing school lunches, or simply looking for a creative way to eat more vegetables, this one zucchini recipe is endlessly adaptable and universally loved.
Ready in under 30 minutes, these veggie tater tots make it easy to say goodbye to frozen snacks and hello to homemade goodness.
