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Oven-Baked Zucchini Tots Recipe

Filled with shredded zucchini and carrots, no one will know these tots are filled with healthy veggies. Some kids (and adults) don’t like to eat their veggies, but we know vegetables are an important part of healthy eating and feeling well.

Oven-Baked Zucchini Tots

There are many ways to add vegetables to already healthy dishes to increase our vegetable intake. Here are a few ideas: 1)  add frozen spinach to a chili, 2) finely chop or puree vegetables and add them to a meatball or meatloaf dish, or 3) add vegetables to a smoothie.

The idea of hiding vegetables is often discouraged as an easy way out, but if you’re adding vegetables to healthy dishes (and not adding them to cookies or treats), then just think of this as another way to eat more veggies with little effort.

Be sure to squeeze as much water out of the shredded zucchini as possible. Squeezing the water from the zucchini ensures the tots aren’t soggy but worry not – the tots won’t taste dry. 

After 30 minutes in the oven, and when the edges are crispy, remove the tots! Dip them in homemade ketchup or even a chipotle mayonnaise sauce.

Oven-Baked Zucchini Tots Recipe

Serves: 4 Prep: 15 min Cook: 30 min

Ingredients

Oven-Baked Zucchini Tots Recipe Preparation

Preparation

  1. Preheat oven to 400 F.
  2. Squeeze the moisture from the shredded zucchini and carrots. Using a clean cloth towel or paper towel, squeeze all the water from the zucchini and carrots.
  3. Place the zucchini and carrots in a bowl, then add the remaining ingredients and season to taste.
  4. Toss until well combined and form tots with your hands.
  5. Place the tots on a greased baking pan or parchment-lined pan.
  6. Place in the oven and bake for 30 minutes turning once after 15 minutes.
Oven-Baked Zucchini Tots Recipe
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Oven-Baked Zucchini Tots Recipe

Bake these kid-approved, veggie-filled tots and dip in a homemade ketchup!
Course Appetizer
Cuisine American
Keyword baked, tots, zucchini
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 people
Calories 89kcal
Cost 10

Ingredients

  • 2 zucchini shredded
  • 2 carrots peeled and shredded
  • 1/4 cup almond or coconut flour
  • 2 eggs beaten
  • 2 garlic cloves minced
  • 1/2 tsp. dried basil
  • 1/2 tsp. dried oregano
  • 1/4 tsp. onion powder
  • 1 tbsp. fresh parsley minced
  • Sea salt and freshly ground black pepper

Instructions

  • Preheat oven to 400 F.
  • Squeeze the moisture from the shredded zucchini and carrots. Using a clean cloth towel or paper towel, squeeze all the water from the zucchini and carrots.
    2 zucchini, 2 carrots
  • Place the zucchini and carrots in a bowl, then add the remaining ingredients and season to taste.
    1/4 cup almond or coconut flour, 2 eggs, 2 garlic cloves, 1/2 tsp. dried basil, 1/2 tsp. dried oregano, 1/4 tsp. onion powder, 1 tbsp. fresh parsley, Sea salt and freshly ground black pepper
  • Toss until well combined and form tots with your hands.
  • Place the tots on a greased baking pan or parchment-lined pan.
  • Place in the oven and bake for 30 minutes turning once after 15 minutes.

Nutrition

Calories: 89kcal | Carbohydrates: 10g | Protein: 5g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 82mg | Sodium: 62mg | Potassium: 351mg | Fiber: 4g | Sugar: 3g | Vitamin A: 1331IU | Vitamin C: 23mg | Calcium: 62mg | Iron: 2mg