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!

Veggie tots on baking tray with tomato sauce in small dish.

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.

Side view shot of veggie tots on baking tray.

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.

Top view of veggie tots on baking paper.

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.