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    Home » Recipes » Kids Vegan Recipes

    Baked Zucchini Tater Tots [Oil Free]

    Published: Aug 22, 2022 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

    1.1K shares
    JUMP TO RECIPE

    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.

    Baked tater tots in white serving dish.

    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.

    Jump to:
    • Why you’ll love these
    • Ingredients
    • Instructions
    • What to serve these with
    • Variations
    • Storage
    • Expert Tips
    • More healthy kid-friendly recipes
    • 📖 Recipe

    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.
    Hand holding up a tater tot, about to dunk into small bowl of ketchup.

    Ingredients

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

    Potatoes, zucchini and spices on kitchen counter top.
    See recipe card below for quantities
    • 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.

    Bowl with shredded zucchini and potato with spices on top.

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

    Hand holding up an unbaked tater tot.

    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.

    Baked tater tots in white dish with dipping bowls of ketchup and spicy mayo on the side.

    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

    • Veggie Lentil Nuggets on plate with tray of nuggets behind
      Baked Lentil Veggie Nuggets
    • Stack of green pancakes on plate with berries on top.
      Blender Spinach Banana Pancakes
    • chickpea cookies with bite taken
      Healthy Peanut Butter Chickpea Cookies
    • pasta and zucchini meatballs in plate with cashew cheese sprinkled on top
      Sneaky Zucchini Meatballs [Vegan+GF+Oil Free]

    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 in white, oval serving dish.

    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 7 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: 104kcal

    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
    Prevent 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: 104kcal | 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.
    1.1K shares

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    1. Cassi

      June 14, 2021 at 10:31 pm

      Can you freeze these? 🙂

      Reply
      • Rosa

        June 15, 2021 at 8:07 am

        Hi Cassi, I didn’t try freezing these yet, but I think they’d freeze just fine.

        Reply
    2. Renee

      August 26, 2019 at 3:16 am

      Are these good cold? I’m thinking of taking to a picnic.

      Reply
      • rosa

        August 26, 2019 at 10:22 am

        Hi Renee, I prefer them warm, but yes they are still super tasty cold. Enjoy! 🙂

        Reply
    3. Melissa

      January 10, 2019 at 6:45 pm

      5 stars
      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!!!

      Reply
      • rosa

        January 10, 2019 at 8:01 pm

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

        Reply

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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant-based recipes. I'm an avid home cook who believes food is medicine. Each recipe is made using wholesome ingredients and under 400 calories per serving with many gluten-free and oil-free options. Occasional cheat days included. 😉

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