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Oven-Baked Zucchini Tots

Oven-Baked Zucchini Tots

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.

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 a homemade ketchup or even a chipotle mayonnaise sauce.

Oven-Baked Zucchini Tots Recipe

Serves: 4Prep: 15 minCook: 30 min

Protein: 7g / %

Carbs: 10g / %

Fat: 6g / %

Values are per portion. These are for information only & are not meant to be exact calculations.

Add to Meal Plan  


  • 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


Fast Prep Cooking: Oven Dairy-free No Sweeteners Kid-friendly Vegetarian

Zucchini Tots preparation


  1. Preheat oven to 400 F.
  2. Squeeze the moisture from the shredded zucchini and carrots. Using a clean cloth towel or paper towels, 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 30 minutes turning once after 15 minutes.