These baked zucchini tots are a healthy and flavorful twist on the classic tater tots. Loaded with shredded zucchini, savory cheddar cheese, and aromatic onions, each bite delivers crispy edges and a soft, cheesy center. Perfect for kids, adults, and anyone looking to sneak more veggies into their meals, zucchini tots are a crowd-pleasing snack or side dish that works for parties, meal prep, or quick family dinners. Best of all, they’re oven-baked — no frying required!
Preparation Time: 15 minutes
Cook Time: 18 minutes
Total Time: 33 minutes
Yield: 24 mini tots
Cuisine: American
Ingredients
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2 medium zucchini
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1/3 cup (45g) small diced onion
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1/4 cup (30g) finely ground breadcrumbs
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2 large eggs
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1/3 cup (40g) shredded cheddar cheese
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1/4 teaspoon salt
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1/4 teaspoon black pepper
Step-by-Step Cooking Directions
1. Preheat the Oven
Preheat your oven to 400°F (200°C). Lightly grease a 24-cup mini muffin tin with cooking spray to prevent sticking.
2. Prepare the Zucchini
Using the coarse side of a box grater, shred the zucchini. Place the shredded zucchini in a clean kitchen towel or layered paper towels and squeeze out as much moisture as possible. This is essential to ensure your tots hold their shape and become golden rather than soggy.
3. Mix the Ingredients
In a large bowl, combine the strained zucchini with diced onion, breadcrumbs, eggs, cheddar cheese, salt, and pepper. Stir well until the mixture is fully incorporated.
4. Fill the Muffin Pan
Spoon the mixture evenly into the greased mini muffin cups, pressing each tot down slightly to help them hold together while baking.
5. Bake the Tots
Place the muffin pan into the preheated oven and bake for 15–18 minutes, or until the tops and edges are golden brown. Let the tots cool in the pan for 5–10 minutes before carefully removing them.
6. Serve
Serve warm, garnished with fresh herbs if desired, and pair them with your favorite dipping sauces like ketchup, ranch, garlic aioli, or sriracha mayo.
Nutritional Information (Per 2 Tots)
Calories: 58 kcal
Protein: 3g
Fat: 3.5g
Carbohydrates: 4g
Fiber: 1g
Sugar: 1g
Calcium: 50mg
Iron: 0.4mg
The Origins and Popularity of Zucchini Tots
Zucchini tots emerged as a healthy alternative to traditional tater tots, which are deep-fried and made primarily with potatoes. With the growing focus on vegetable-forward eating, zucchini became a popular swap. Zucchini’s mild flavor and moisture-rich texture make it an ideal base for savory baked bites. Popularized on social media platforms like Pinterest and Instagram, zucchini tots quickly became a favorite among home cooks and health-conscious foodies alike.
Reasons Why You’ll Love This Recipe
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Baked, not fried: You get all the crunch without the oil.
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Kid-friendly: A delicious way to sneak veggies into picky eaters’ diets.
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Versatile: Serve as a snack, side, or appetizer.
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Meal-prep ready: Freeze well and reheat beautifully.
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Low-carb and gluten-free friendly: Easily adapted with almond flour or gluten-free breadcrumbs.
Health Benefits
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Zucchini is low in calories, high in antioxidants like vitamin C and beta-carotene, and a great source of hydration.
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Eggs provide protein and essential nutrients like vitamin B12 and choline.
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Onions offer anti-inflammatory compounds and a boost of flavor.
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Cheddar cheese adds calcium and a protein boost, while still maintaining balance.
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Baking the tots rather than frying keeps fat content low and removes the need for extra oil.
Serving Suggestions
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Serve as a party appetizer with a trio of dips: sriracha mayo, sour cream, and guacamole.
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Pair with grilled chicken or roasted salmon for a wholesome dinner.
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Add to a brunch platter alongside hard-boiled eggs, toast, and fruit.
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Tuck them into lunchboxes for a fun and satisfying kid-approved side dish.
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Serve over a salad or grain bowl for added crunch and protein.
Cooking Tips
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Don’t skip draining the zucchini. Too much moisture will make the tots fall apart and prevent browning.
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Use a mini ice cream scoop or tablespoon to evenly portion the mixture.
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Add more cheese or breadcrumbs if the mixture feels too loose.
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Try parchment liners in your mini muffin pan for even easier cleanup.
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To make extra crispy tots, broil them for the last 2 minutes of baking.
Variations to Try
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Gluten-Free: Use gluten-free breadcrumbs or almond flour.
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Vegan: Substitute eggs with flaxseed eggs and use plant-based cheese.
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Spicy: Add red pepper flakes or diced jalapeños to the mixture.
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Cheesy: Try other cheeses like Monterey Jack, mozzarella, or pepper jack.
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Herbaceous: Mix in fresh chopped basil, dill, or chives for a garden-fresh flavor.
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Protein Boost: Add crumbled cooked turkey bacon or sausage to the mix.
Conclusion
Zucchini tots are a fantastic go-to for families, meal preppers, and anyone looking for a creative and delicious way to eat more vegetables. Their crispy edges, cheesy centers, and golden color make them just as appealing as they are nutritious. Whether you’re serving them as a game-day snack, a weeknight side dish, or a lunchbox treat, they’re sure to become a repeat favorite in your kitchen.
10 Comprehensive FAQ Section
1. Can I freeze zucchini tots?
Yes! After baking, let them cool completely, then freeze in a single layer on a tray. Once frozen, transfer to a sealed container. Reheat in the oven at 350°F (175°C) for 10–15 minutes.
2. What can I use instead of cheddar cheese?
You can substitute any melty cheese like mozzarella, Colby Jack, or even parmesan for a sharper flavor.
3. Can I make these ahead of time?
Absolutely. You can prepare the mixture ahead and refrigerate for up to 1 day before baking, or bake them and store for up to 3 days.
4. Do I need to peel the zucchini?
Nope! The peel is nutritious and softens during baking, plus it gives a lovely speckled green color to the tots.
5. What can I use instead of a muffin pan?
You can shape the mixture into small oval or round tots by hand and place them on a parchment-lined baking sheet.
6. Can I add meat to the recipe?
Yes! Cooked and crumbled sausage, bacon, or even shredded chicken can be added to the mixture.
7. My tots didn’t hold together — what went wrong?
Most likely, the zucchini was too wet. Be sure to squeeze it very well, and add a little more breadcrumbs if the mixture seems too loose.
8. How do I reheat leftovers?
You can reheat in a toaster oven or air fryer to keep the outside crispy. Microwave works too, but the texture may be softer.
9. Can I serve these cold?
They’re best warm, but they also taste good at room temperature — perfect for picnics and lunchboxes.
10. Can I double the recipe?
Absolutely! This recipe scales easily. Just make sure to use two muffin pans or bake in batches.