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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.

tater tots on cutting board in a circle around bowl of ketchup

Baked Zucchini Tater Tots

Course: Appetizer, Side Dish, Snack
Cuisine: American, Canadian
Keyword: gluten free, nut free, oil free, sugar free, vegan
Prep Time: 30 minutes
Cook Time: 40 minutes
Total Time: 1 hour 10 minutes
Servings: 4 servings (approx 24 tater tots)
Baked zucchini tater tots are a healthier choice for family meals. Super flavourful with a crispy outside and soft and fluffy middle.
Pin Recipe Print Recipe


  • 1 lb yellow potatoes (5-6 small potatoes) peeled
  • 300 g zucchini (approx 2 small) I use 1 yellow and 1 green
  • 1 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp salt


  • Add potatoes to a small pot and cover with water. Bring to a boil and cook for 10 minutes, until a fork can pierce the potato. Do not overcook, or they will be too soft to grate. Drain and rinse in cold water immediately, then pat them dry.
  • Meanwhile, grate your zucchini onto paper towels and squeeze out as much moisture as you can. Then transfer the shredded zucchini to a large mixing bowl and add all the seasoning. Grate the potatoes into the same bowl and mix well.
  • Preheat the oven to 425 degrees F and line a large baking tray with parchment paper.
  • Using your hands, squeeze the mixture into cylinder shapes, using approx 1 tablespoon worth for each one. Try and keep them on the smaller side for crispier taters. Place on prepared baking tray and repeat with remaining mixture. You should get about 24 tater tots.
  • Bake for 25-30 minutes, then carefully flip each one over and bake for an additional 15 minutes, until desired crispiness is achieved.


If you do not have a convection bake oven, you may need to increase cooking time to achieve desired level of crispiness.
Serving: 6Tater Tots | Calories: 81kcal | Carbohydrates: 17g | Protein: 4g | Fat: 1g | Sodium: 309mg | Potassium: 677mg | Fiber: 4g | Sugar: 2g | Vitamin A: 433IU | Vitamin C: 26mg | Calcium: 46mg | Iron: 4mg
DID YOU TRY THIS RECIPE?Mention on IG and tag #thishealthykitchen!
*Nutritional information is an estimate, calculated using online tools.


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  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! 🙂

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