Baked Zucchini Tater Tots [Oil Free]

Baked zucchini tater tots are crispy on the outside, with soft and fluffy middles. This healthier twist on taters is baked (not fried) and sneakily adds some zucchini to the mix. Perfect for kids and adults alike.

This recipe was originally published in August 2019. It has been updated for content and photos.

With just FIVE ingredients you can whip up this yummy appetizer or side dish in no time. They’re perfect for a healthier Superbowl snack, too.

Serve these zucchini tater tots with ketchup, BBQ sauce, sriracha mayo, buffalo sauce, or honey mustard.

Why you’ll love these

• Healthy: Compared to traditional deep-fried tater tots, this version is baked with no oil, for a low-fat option. Plus, it’s hiding some nutrient-dense zucchini into the mix.
• Delicious: They’ve got great texture with a crispy exterior, and they’re so incredibly delish!
• Kid friendly: Anything you can dip into ketchup is a-okay with most kids. So this is an easy way to get picky eaters to try new flavours.
• Allergen friendly: Not only are these taters healthier than most, but they’re vegan and vegetarian friendly, egg free, gluten-free, nut free and soy free. Perfect for all sorts of eaters.

Ingredients

All you need is five ingredients for these delicious zucchini tater tots.

• Zucchini: Choose a medium zucchini that is firm, with a rich and dark green colour that is free from blemishes.
• Potatoes: I’ve tried these zucchini tater tots using both yellow potatoes and russet potatoes and found minimal difference in the end result, so use whatever variety you prefer or have on hand.
• Seasoning: Keep it simple with garlic powder, smoked paprika, and salt. Or try one of our variations below OR create your own seasoning blend.

Instructions

(This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

Cook your potatoes in boiling water until a fork can pierce the edges, but do not overcook! Overcooked potatoes will be too soft and difficult to grate.

Drain and rinse the potatoes immediately and then pat them dry.

Grate zucchini and potatoes into a large bowl and add the seasoning. Mix well to evenly coat the shreds. (photo 1)

Then shape the combined mixture into cylinder shapes, using approx. one tablespoon for each tot. Then bake until golden brown. (photo 2)

NOTES: Keep these vegan zucchini tots small for a crispier texture. Since there is no oil in this recipe, use care when flipping. If the taters feel a little stuck or hard to flip, bake them a few extra minutes to make them firmer and try again.

Once baked, serve your zucchini tater tots with a dip of your choice and enjoy.

What to serve these with

Try them as an appetizer with your favourite dip.

Or serve them alongside burgers, sandwiches, or wraps. Here’s some of my favourites:

• Black Bean Pumpkin Burgers
• Chickpea Salad Wrap
• Cucumber Sandwiches with Dill
• Sweet Potato Burgers
• Chickpea Salad Sandwich
• Vegan Chicken Burgers
• Asian Slaw Wraps with Cauliflower Rice

Variations

I’ve kept the seasoning simple for these ones to satisfy picky eaters. But feel free to change up the flavour profile with one of these spice blends.

• Italian: 1 teaspoon each of garlic powder and dried parsley, plus ½ teaspoon each of dried oregano and salt.
• Cajun: 1 teaspoon of paprika, ½ teaspoon of salt, and ¼ teaspoon each of black pepper, white pepper, onion powder, dried oregano, and cayenne.
• Ranch: 1 teaspoon each of dried parsley and dried dill weed, plus ½ teaspoon each of salt, onion powder, and garlic powder.
• Spicy BBQ: 1 teaspoon of paprika, and ½ teaspoon each of cayenne, garlic powder and salt.

Storage

These zucchini tater tots taste best when freshly made, but leftovers will keep refrigerated for 3-4 days.

They will get softer as they cool, but you may reheat them in the oven, toaster oven, or air fryer to return some of their crispy texture.

Expert Tips

• Do not overcook the potatoes or they will be too soft and difficult to shred.
• Squeeze as much liquid as you can from the shredded zucchini before mixing it with the potatoes. You don’t want too much excess moisture.
• Keep the tater tots small for a crispier texture.
• Since there is no oil in this recipe, use care when flipping. If the taters feel a little stuck or hard to flip, bake them a few extra minutes to make them firmer and try again.

More healthy kid-friendly recipes

If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.

Buon appetito,
Rosa

📖 Recipe

Baked Zucchini Tater Tots

Baked zucchini tater tots are a healthier choice for family meals. Super flavourful with a crispy outside and soft and fluffy middle.

5 from 8 votes

Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections

Prep Time: 30 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 1 hour hour

Course: Appetizer, Side Dish, Snack

Cuisine: American, Canadian

Servings: 4 servings (approx. 24-30 taters)

Calories: 104cal

Equipment

Grater

Ingredients

• ▢ 1 pound yellow potatoes (5-6 small potatoes) peeled
• ▢ 300 grams zucchini approx. 1 medium or 2 small zucchini
• ▢ 1 teaspoon paprika
• ▢ 1 teaspoon garlic powder
• ▢ ½ teaspoon sea salt

US Customary – Metric

Cook ModePrevent your screen from going dark

Instructions

• Place the potatoes in a medium pot and cover them with water. Bring to a boil and cook for 8-10 minutes, until a fork can pierce the edges. Do not overcook or they will be too soft to grate. Drain and rinse in cold water immediately, then pat them dry. Set aside.
• Meanwhile, grate your zucchini onto paper towels or a clean dish towel. Then squeeze out as much water as you can over your kitchen sink. Transfer the shredded zucchini to a large mixing bowl and then grate the potatoes into the same bowl and add the seasoning. Mix well.
• Preheat the oven to 425°F / 218°C and line a large baking sheet with parchment paper.
• Use your hands to shape the mixture into cylinder shapes, using approx. 1 tablespoon of the mixture for each one. Keep the tater tots small for a crispier texture. Place each one on your prepared tray and repeat with the remaining mixture. You will get 24-30 tater tots.
• Bake for 20-25 minutes, then carefully flip them over and bake for an additional 10 minutes, until desired crispiness is reached.

Notes

Do not overcook the potatoes or they will be too soft and difficult to shred.

Squeeze as much moisture as you can from the shredded zucchini before mixing it with the potatoes. You don’t want too much excess moisture.

Keep the tater tots small for a crispier texture.

Since there is no oil in this recipe, use care when flipping. If the taters feel a little stuck or hard to flip, bake them a few extra minutes to make them firmer and try again.

These taste best when freshly made but you may store leftovers in the fridge for 3-4 days. Reheat in the oven, air fryer, or toaster oven to return to a crispy state.

Nutrition

Calories: 104cal | Carbohydrates: 23g | Protein: 3g | Sodium: 304mg | Potassium: 694mg | Fiber: 3g | Sugar: 3g | Vitamin A: 399IU | Vitamin C: 36mg | Calcium: 28mg | Iron: 1mg

DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!

*Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.