These healthy baked sweet potato zucchini tots are the perfect kid friendly vegetable recipe. Made with just 3 key ingredients, these baked veggie tots are also nut free, paleo and vegan!
If I can promise you guys one thing this year, it is that you are getting a TON of easy vegetable recipes.
Growing up, tater tots (or potato gems) were one of my FAVOURITE things ever! They are a childhood classic and bring back so many memories. You know your girl loves all things veggies soo I had to come up with a veggie loaded version.
What I love about these healthy baked veggie tater tots
Traditional tots are made from grated white potatoes and deep fried. My veggie version is made from zucchini, sweet potato and coconut flour, and they are BAKED in the oven. No oil required.
Once you try these veggie tater tots you’ll never buy a bag of frozen potato tots again!
They’re golden crispy on the outside and soft and delicious on the inside. These tater tots are also vegan, nut free and paleo-friendly! They make the perfect addition for school lunch boxes and are ideal for healthy snacking! All you need is some ketchup or mustard for dipping and your good to go! What’s a tater tot without sauce, right?!
Making these baked sweet potato zucchini tots is a great way to sneak in extra vegetables to your meals. Especially if you have any fussy eaters. This is a recipe the whole family will enjoy.
Ingredients you’ll need
- Zucchini: keep the skins on for added nutrition. Grate them then squeeze out all of the excess moisture! This is so important.
- Sweet potato: instead of white potatoes we use mashed sweet potatoes in these baked veggie tots. Make sure to steam them first then mash them up with a fork. Sweet potatoes are loaded with antioxidants, including beta carotene, which is converted to Vitamin A in the body, Vitamin C, and Potassium.
- Coconut flour: the binding agent here. It’s gluten free, paleo and nut free which makes it suitable for most dietary requirements. The high amount of fibre makes coconut flour super absorbent so we only need to add 2 tablespoons. I have not tried it but you can like likely replace it with ½ a cup of almond flour if you prefer. Sub at your own risk!
- Seasonings: garlic powder, sea salt and black pepper to add a delicious flavour to these baked veggie tots!
How to make healthy sweet potato zucchini Tots
- Preheat the oven to 160°C/ 350°F and line a baking tray with baking paper.
- Start by grating your zucchini on a box grater and measure 2 cups or 300g tightly packed.
- Then use your hands to squeeze out as much liquid as you can from the grated zucchini. Don’t skip this step – it’s crucial for getting the tots to stick together and come out golden and crispy around the edges. Place with zucchini in a large bowl.
- Add the sweet potato, coconut flour, garlic, salt and pepper. Mix well to combine.
- Use your hands to form the mixture into tablespoon sized tots- either round balls or small log- shaped pieces.
- Bake for 35-40 minutes until golden.
- Preheat the oven to 160°C/ 350°F and line a baking tray with baking paper.
- Start by grating your zucchini on a box grater and measure 2 cups or 300g tightly packed.
- Then use your hands to squeeze out as much liquid as you can from the grated zucchini. Don’t skip this step – it’s crucial for getting the tots to stick together and come out golden and crispy around the edges. Place with zucchini in a large bowl.
- Add the sweet potato, coconut flour, garlic, salt and pepper. Mix well to combine.
- Use your hands to form the mixture into tablespoon sized tots- either round balls or small log- shaped pieces.
- Bake for 35-40 minutes until golden.
Freezing veggie tater tots
These veggie tots freeze beautifully! Just bake them according to the recipe then place in a ziplock bag and freeze. Arrange the tots on a sheet of baking paper and place in the freezer for a couple of hours before transferring them to a freezer-safe bag.
How to cook from the freezer: Warm them in the oven at 160°C/ 350°F for about 10-15 minutes!
If you try this healthy baked sweet potato zucchini tots recipe, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.
Print
Baked Sweet Potato Zucchini Tots
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 32 tots 1x
- Category: Side
- Method: Baked
- Cuisine: American
Description
Healthy veggie tater tots that are BAKED instead of fried, and are made made with just 3 key ingredients including zucchini and sweet potato! They are nut free, paleo and vegan friendly.
Ingredients
- 2 (about 250g) grated zucchinis
- 1 cup/ 250g cooked mashed sweet potato
- 1 teaspoon garlic powder
- 1/2 teaspoon sea salt
- 1/2 teaspoon black pepper
- 2 tablespoons coconut flour
Instructions
- Preheat your oven to 160C/ 350F and line a baking tray with baking paper. Use your hands to squeeze out all the moisture from the zucchini.
- In a bowl combine the zucchini, sweet potato, garlic powder, salt, pepper and coconut flour.
- Form the mixture into tablespoon sized tots and place on the baking sheet.
- Bake for 30-35 minutes or until slightly golden brown.
- Serve warm with your favourite dipping sauce.
Notes
- These tots freeze well. Freeze before cooking and make sure to seperate them to avoiding sticking together. Can be frozen for up to 3 months in a large zip lock bag.
Keywords: Sweet Potato Zucchini Tots, veggie tater tots, healthy tater tots, sweet potato tots
Followed the recipe and these were mushy. Pass
Hi Ariana, I’m sorry to hear. Did you squeeze out all the water from the zucchini? This is a key step to ensure they bake properly. Please let me know if you try them again ???? x
I tried this recipe and used bleached flour instead of coconut flour (because I didn’t have coconut flour) and they were delicious! The recipe yielded 2 dozen. I froze the lot afterward and pull a couple out every now and then to bake for my toddler. Thanks for this amazing recipe!
That’s amazing to hear Nina. I’m so glad the recipe also worked for you with plain flour! I hope your little one enjoys them xx
I squeezed out all the water from the zuchinni. Still came out mushy. Pass
Oh no! Did you use warm mashed sweet potatoes? They need to be cold for this recipe as they are firmer. Please let me know if you try the recipe again, the mixture will be a bit moist but should dry out in the oven.
Really liked this recipe but I used less than 1/2 tsp of garlic powder and they were overly garlicky. I think the ratio of that ingredient may be off. Texture was nice but didn’t brown as much as I hoped. Thanks for the recipe.
Hi Katherine, oh really? I find some garlic powder brands are slightly stronger than others. Next time, try increasing the oven temp in the last 5 minutes to help them brown more 😊
I’ve made these 4 times now and my 12 month old LOVES them. I cannot stress enough how important it is to strain the water from the zucchini. Take the time to do this because that is the only way to avoid a soggy nugget. Also, I’ve used all purpose flour and it turns out just fine.
★★★★★
Hey Mehg, aw I’m so happy to hear your little one loves the tots! Yes, squeezing out the excess zucchini water is key here. Thank you for your 5 star rating and letting me know all purpose flour works well too. 😊xx