Menu Close

Baked Zucchini Tater Tots [V+GF]

Baked Zucchini Tater Tots dipped in ketchup

These kid approved, baked zucchini tater tots have a hidden ingredient. But I promise your little ones will never notice! Not only did I add some zucchini for additional vitamins and nutrients, but these tater tots are baked, making them a perfectly healthy choice.

Have you heard of baby led weaning (BLW)? Essentially, it is the practice of skipping purees and spoon feeding. Instead, going straight to finger foods and table foods when baby is 6 months old. Well, after having the pleasure of an enormously picky toddler, my husband and I chose a different route for our second born. So you will notice I’ve been making quite a few recipes lately for little hands.

I’m very big on homemade is best!

…in case you haven’t noticed yet. So this morning I thought to myself that I would make my 10 month old something fun. Well hello tater tots! Kids love dipping, and this is good practice for his fine motor skills all at the same time. In the interest of healthy food, I wanted to add a more nutritional component to this recipe. So I open my fridge to see zucchini and viola! Baked zucchini tater tots.

After forming each tater tot, I brush them with a little olive oil before baking so they get nice and crispy on the outside!

brushing oil on tater tots

Then, serve with your favourite dipping sauce, (I like Cayenne Spicy Dip). Or keep it simple and stick with good ol’ ketchup.

tater tots around ketchup

These tater tots are so perfectly dunkable and satisfying, kids and adults alike will love them!

baked zucchini tater tots dunked in ketchup

For more kid friendly recipes that are also adult approved, try these Banana Spinach PancakesBaked Lentil Veggie Nuggets or these Quinoa Sweet Potato Mini Muffins.

Baked Zucchini Tater Tots dipped in ketchup

Baked Zucchini Tater Tots

Course: Appetizer, Side Dish, Snack
Cuisine: American
Prep Time: 20 minutes
Cook Time: 26 minutes
Total Time: 46 minutes
Servings: 4 servings (28 tater tots)
Hidden zucchini in these baked zucchini tater tots make them a healthier choice for your little ones. They are crispy, delicious and nutritious.
Pin Recipe Print Recipe


  • 3 small yellow potatoes peeled
  • 2 small zucchini grated
  • 1/2 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp salt
  • 1 tbsp nutritional yeast optional
  • 1/4 tsp cayenne pepper optional
  • 1-2 tsps olive oil for brushing


  • Cover potatoes with water in a medium sauce pan and bring to a boil. Cook for 10 minutes, until they are soft enough to grate, but not overcooked or they will fall apart. Drain and return to pot and let cool enough to handle.
  • Preheat the oven to 450 degrees F using convection bake and line a large baking tray with parchment paper.
  • Place grated zucchini on paper towels and squeeze as much of the moisture out as possible. Then place the zucchini in a large mixing bowl.
  • Grate the potatoes into the same bowl as the zucchini. Add all of the seasonings (except olive oil) and mix well to combine.
  • Using your hands, squeeze the mixture into cylinder shapes, using approx 1 tablespoon worth for each one. Place your tater tots on the prepared baking sheet and repeat with remaining mixture.
  • Using a silicone brush, brush a small amount of olive oil over the tater tots.
  • Bake for 15 minutes, then carefully flip each tater tot and bake for an additional 5-10 minutes until desired crispiness is achieved.
  • Serve with cayenne spicy dip, or ketchup.


If you do not have a convection bake oven, you may need to increase cooking time to achieve desired level of crispiness.
Serving: 7Tater Tots | Calories: 128kcal | Carbohydrates: 24g | Protein: 6g | Fat: 1g | Sodium: 315mg | Potassium: 966mg | Fiber: 5g | Sugar: 2g | Vitamin A: 525IU | Vitamin C: 35.7mg | Calcium: 64mg | Iron: 5.8mg
DID YOU TRY THIS RECIPE?Mention on IG and tag #thishealthykitchen!
*Nutritional information is an estimate, calculated using online tools.


Last Updated on


  1. Melissa

    Omg these were a hit with my son! He has a love/hate relationship with potatoes. As soon as I gave one to him he said “mmmmm mommy”! Can’t wait to make them again!!!

    • rosa

      Yay that’s great! So glad your son enjoyed these. Nothing beats a kid approved recipe, especially with hidden greens! 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.