Easy and Healthy Zucchini Tots Recipe
This Easy and Healthy Zucchini Tots recipe offers a delightful twist on traditional potato tots, using fresh shredded zucchini, sharp cheddar cheese, and Italian-seasoned breadcrumbs for a flavorful, low-carb snack or side dish. Baked to golden perfection, these zucchini tots are crispy on the outside, tender on the inside, and perfect for a nutritious appetizer or kid-friendly snack.
- Prep Time: 20 minutes
- Cook Time: 18 minutes
- Total Time: 38 minutes
- Yield: 24 mini tots 1x
- Category: Appetizer, Snack, Side Dish
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Vegetables
- 2 cups shredded zucchini
- 1/2 medium onion, diced
Dairy & Eggs
- 2 large eggs
- 4 ounces extra sharp cheddar cheese, shredded
Dry Ingredients
- 1/2 cup dry Italian seasoned breadcrumbs
- 3 tablespoons panko breadcrumbs
- salt and pepper to taste
Instructions
- Prepare the zucchini: After shredding your zucchini, lay it out on a clean kitchen towel and sprinkle with salt. Let it sit for 15 minutes to draw out moisture, then squeeze out as much water as possible to avoid soggy tots.
- Mix the ingredients: In a medium bowl, combine the drained zucchini, diced onion, Italian seasoned breadcrumbs, eggs, and shredded cheddar cheese. Season with salt and pepper, then stir thoroughly to evenly distribute all ingredients.
- Fill the muffin pan: Spray a 24-cup mini muffin pan with cooking spray. Spoon the zucchini mixture into each cup, pressing down slightly to compress it. Sprinkle a few panko breadcrumbs on top of each for added crunch.
- Bake: Bake in a preheated oven at 400°F (204°C) for 15-18 minutes, or until the tots turn slightly golden brown and crisp around the edges.
- Cool and serve: Right after baking, run a knife around each tot to loosen it from the pan. Let them cool for a minute, then carefully remove and serve warm.
Notes
- Make sure to squeeze out all excess water from the zucchini to ensure crispy tots.
- Use extra sharp cheddar cheese for a robust, tangy flavor.
- The mini muffin pan size creates perfect bite-sized tots that are easy to serve and eat.
- You can substitute the Italian seasoned breadcrumbs with gluten-free breadcrumbs for a gluten-free version.
- These tots reheat well in the oven or air fryer to regain their crispness.
Nutrition
- Serving Size: 4 tots (approx. 80g)
- Calories: 110
- Sugar: 2g
- Sodium: 220mg
- Fat: 6g
- Saturated Fat: 3.5g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 1.5g
- Protein: 5g
- Cholesterol: 70mg
Keywords: zucchini tots, healthy zucchini snacks, low carb tots, baked zucchini recipe, easy appetizers
