These Baked Sweet Potato Zucchini Tots are a healthy and delicious alternative to traditional tater tots. Made with just three key ingredients—zucchini, sweet potato, and coconut flour—they’re perfect for kids and adults alike. These vegan, paleo, and nut-free tots are baked instead of fried, making them a healthier choice for school lunch boxes or as a snack. The golden, crispy exterior and soft interior make these veggie tots irresistible, and they’re easy to customize with your favorite dipping sauces!

Full Recipe:

Ingredients

• 2 (about 250g) grated zucchinis

• 1 cup (250g) cooked mashed sweet potato

• 1 tsp garlic powder

• ½ tsp sea salt

• ½ tsp black pepper

• 2 tbsp coconut flour

Directions

1. Preheat the oven to 160°C/350°F and line a baking tray with parchment paper.

2. Grate the zucchini and then squeeze out all the excess moisture using your hands. This step is crucial for ensuring the tots hold together and become crispy.

3. In a large bowl, combine the grated zucchini, mashed sweet potato, garlic powder, salt, pepper, and coconut flour. Mix well to combine.

4. Form the mixture into tablespoon-sized tots and place them on the prepared baking tray.

5. Bake for 30-35 minutes or until the tots are golden brown.

6. Serve warm with your favorite dipping sauce, like ketchup or mustard.

Nutrients

• Serving Size: 1 serving

• Calories: 50 kcal

• Carbohydrates: 10 g

• Protein: 1 g

• Fat: 1 g

• Saturated Fat: 0 g

• Sodium: 200 mg

• Potassium: 150 mg

• Fiber: 2 g

• Sugar: 3 g

• Vitamin A: 500 IU

• Calcium: 10 mg

• Iron: 1 mg

Why Choose Baked Sweet Potato Zucchini Tots?

Baked Sweet Potato Zucchini Tots stand out from traditional tater tots for several reasons, making them a great alternative for anyone looking to enjoy a healthier version of a beloved snack. For starters, they are baked instead of fried, eliminating the excess oil that is often found in fried snacks. Baking helps create a crispy texture on the outside while keeping the inside tender and flavorful. This method also reduces the amount of fat and calories compared to frying, making them a lighter and more nutritious option.

Additionally, these tots are made with wholesome, plant-based ingredients that are naturally packed with nutrients. Zucchini, a low-calorie vegetable, is rich in vitamins and minerals, including vitamin C, potassium, and antioxidants, which help support your immune system and promote healthy skin. Sweet potatoes, on the other hand, are an excellent source of beta-carotene, fiber, and vitamins A and C. The combination of these two vegetables makes Baked Sweet Potato Zucchini Tots a nutrient-dense snack or side dish.

Moreover, this recipe is free from gluten, dairy, and nuts, making it an excellent choice for individuals with food sensitivities or allergies. It’s also a vegan and paleo-friendly option, meaning it fits a variety of dietary preferences and lifestyles. Whether you’re trying to eat more plant-based foods, avoid gluten, or simply looking for a lighter snack, these tots are a perfect solution.

How to Make Baked Sweet Potato Zucchini Tots

Making Baked Sweet Potato Zucchini Tots is simple and requires minimal preparation. Start by grating the zucchini and removing any excess moisture. This step is essential because zucchini has a high water content, and squeezing out the moisture will help the tots hold together better and become crispier during baking. Once the moisture is removed, combine the grated zucchini with mashed sweet potato, garlic powder, sea salt, black pepper, and coconut flour in a large bowl. The coconut flour acts as a binding agent, helping to hold the mixture together and providing a slight crispness once baked.

After mixing all the ingredients together, shape the mixture into small tots using about a tablespoon of the mixture for each. Place them on a parchment-lined baking sheet, and bake them in a preheated oven at 350°F (160°C) for 30-35 minutes. The tots will turn golden brown and crispy on the outside, while remaining soft and flavorful on the inside. Be sure to check on them halfway through and flip them to ensure even cooking. Once they’re done, you can serve them warm with your favorite dipping sauce or enjoy them as is.

The Health Benefits of Sweet Potato and Zucchini

The two primary ingredients in this recipe—sweet potato and zucchini—are both incredibly healthy and contribute to the overall nutritional value of these tots. Sweet potatoes are a rich source of beta-carotene, an antioxidant that converts to vitamin A in the body. Vitamin A plays a vital role in promoting healthy vision, skin, and immune function. Sweet potatoes are also high in fiber, which supports digestive health, helps regulate blood sugar levels, and promotes feelings of fullness, making them an excellent choice for weight management.

Zucchini, on the other hand, is a low-calorie vegetable that is packed with vitamins and minerals. It is an excellent source of vitamin C, an important antioxidant that helps boost the immune system and promote healthy skin. Zucchini also contains potassium, which helps regulate fluid balance and supports heart health. Additionally, zucchini is high in water content, which helps keep you hydrated and supports overall health.

When combined, sweet potatoes and zucchini create a nutrient-dense snack or side dish that’s rich in essential vitamins, minerals, and fiber. These vegetables also provide a natural sweetness and savory flavor that makes them perfect for creating a delicious and healthy alternative to traditional fried tots.

How to Customize Baked Sweet Potato Zucchini Tots

One of the great things about this recipe is its versatility. While the basic ingredients are simple and wholesome, you can easily customize the flavor of these tots to suit your taste preferences. If you enjoy a bit of spice, consider adding a pinch of cayenne pepper or paprika to the mixture for a subtle kick. You can also experiment with other herbs and spices, such as dried oregano, thyme, or rosemary, to enhance the flavor.

For a cheesy flavor without the dairy, you can add nutritional yeast to the mixture. Nutritional yeast is a popular vegan ingredient that provides a savory, cheesy taste and is a good source of B vitamins. If you prefer a stronger garlic flavor, feel free to increase the amount of garlic powder in the recipe. You can also add finely chopped herbs like parsley or basil for a fresh and aromatic touch.

If you’re looking to make the tots more substantial, you can add other vegetables, such as finely grated carrots or even a small amount of spinach. These additional veggies will not only enhance the nutritional profile but also add color and flavor to the tots.

Serving Suggestions for Baked Sweet Potato Zucchini Tots

Baked Sweet Potato Zucchini Tots are incredibly versatile and can be served in a variety of ways. They make an excellent snack on their own, served warm with your favorite dipping sauces like ketchup, mustard, or a homemade vegan ranch dressing. These tots also work well as a side dish to accompany a variety of meals, from sandwiches and burgers to grain bowls and salads.

For a fun twist, serve them as a party appetizer alongside an assortment of dips and sauces. You could also serve them with a side of guacamole or salsa for a Mexican-inspired snack. If you’re packing lunch for kids or adults, these tots are a great addition to lunch boxes. They are easy to transport and can be eaten cold or reheated.

For a more substantial meal, try pairing the tots with a fresh green salad, roasted vegetables, or a hearty soup. The crispy tots add texture and flavor to any meal, and their slightly sweet and savory taste pairs well with a variety of dishes.

Conclusion: A Healthier, Delicious Snack for All Ages

In conclusion, Baked Sweet Potato Zucchini Tots are a tasty and nutritious alternative to traditional tater tots. They are made with simple, wholesome ingredients and baked instead of fried, making them a healthier choice for anyone looking to enjoy a crunchy, flavorful snack. These tots are not only vegan, paleo, and nut-free but also packed with vitamins, minerals, and fiber, making them a great option for those with dietary restrictions or anyone looking to eat healthier.

The versatility of this recipe allows you to customize the tots to suit your taste preferences, and they can be served as a snack, side dish, or even as part of a school lunch. Whether you’re craving something sweet, savory, or a little bit of both, Baked Sweet Potato Zucchini Tots are sure to satisfy your cravings while providing a nutritious and satisfying bite.