Baked Sweet Potato Zucchini Tots

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Golden, crispy on the outside, and irresistibly soft on the inside — these Baked Sweet Potato Zucchini Tots are a wholesome twist on the classic snack we all know and love. Bursting with natural sweetness from the sweet potatoes and a subtle earthiness from zucchini, these little bites pack in flavor, fiber, and a satisfying crunch without the need for deep frying.

Whether you’re serving them up as an after-school snack, a party appetizer, or a fun side dish at dinner, these veggie tots are guaranteed to disappear fast. Plus, they’re baked to perfection, making them a lighter and healthier option that both kids and adults will devour. Pair them with your favorite dipping sauce (hello, marinara or garlic aioli!) and you’ve got a winner on your hands.

Why You’ll Love This Baked Sweet Potato Zucchini Tots Recipe

• They’re oven-baked, not fried — less oil, more flavor!
• Kid-approved and veggie-loaded for guilt-free snacking.
• Easy to make in large batches for meal prep or parties.
• Naturally gluten-free and easy to adapt for various diets.
• Delicious hot or at room temperature — perfect for lunchboxes!

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Preparation Phase & Tools to Use

To get the best results for your Baked Sweet Potato Zucchini Tots, you’ll need the right tools on hand:

• Box Grater or Food Processor: Essential for grating both the sweet potato and zucchini finely. This step is key to achieving the right texture for tots.
• Cheesecloth or Clean Kitchen Towel: Used to wring out excess moisture from the zucchini — skipping this step will result in soggy tots.
• Mixing Bowls: One large bowl for mixing all the ingredients together evenly.
• Baking Sheet: A large, rimmed sheet ensures even baking and allows you to make more tots at once.
• Parchment Paper or Silicone Baking Mat: Prevents sticking and helps tots crisp up without added oil.
• Measuring Cups & Spoons: Accuracy matters to keep the flavor and texture balanced.

Having these tools ready before you start will make the process seamless and stress-free.

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Preparation Tips

To ensure your tots come out perfectly crisp on the outside and tender in the middle, squeeze out as much water as possible from the zucchini. The drier the mix, the crispier the results. When forming the tots, compact them firmly in your hands to help them hold their shape. If the mixture feels too wet, add a tablespoon of breadcrumbs or oat flour at a time to firm it up. Lastly, don’t overcrowd the baking sheet — give each tot a little space so they can brown nicely.

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Ingredients for this Baked Sweet Potato Zucchini Tots Recipe

• 1 medium sweet potato, peeled and grated (about 1 1/2 cups packed)
• 1 medium zucchini, grated and well-drained (about 1 cup packed after draining)
• 1/4 cup finely chopped onion (optional for extra flavor)
• 1/3 cup grated parmesan cheese (or nutritional yeast for dairy-free)
• 1/4 cup almond flour or breadcrumbs (adjust if mixture is too wet)
• 1 large egg
• 1/2 tsp garlic powder
• 1/4 tsp paprika
• Salt and black pepper to taste
• Olive oil spray (for baking)

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Step 1: Preheat and Prep

Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or a silicone baking mat. Lightly spray with olive oil to help crisp the tots.

Step 2: Grate and Drain Vegetables

Use a box grater or food processor to finely grate the sweet potato and zucchini. Place the grated zucchini in a clean kitchen towel or cheesecloth and squeeze out as much water as possible. This is crucial to avoid soggy tots.

Step 3: Mix the Ingredients

In a large mixing bowl, combine the grated sweet potato, drained zucchini, chopped onion, parmesan cheese, almond flour (or breadcrumbs), egg, garlic powder, paprika, salt, and pepper. Mix thoroughly until the mixture is evenly combined and holds together when pressed.

Step 4: Shape the Tots

Scoop about 1 tablespoon of the mixture into your hands and shape it into a small tot or oval shape. Repeat until all of the mixture is used. You should get around 20-24 tots depending on size.

Step 5: Arrange on Baking Sheet

Place each shaped tot on the prepared baking sheet, leaving a bit of space between them. Once arranged, lightly spray the tops with olive oil to help them brown and crisp.

Step 6: Bake to Perfection

Bake in the preheated oven for 20-25 minutes, flipping them halfway through for even crispiness. They should be golden brown on both sides and slightly firm to the touch.

Step 7: Serve and Enjoy

Remove from the oven and let them cool slightly before serving. Serve warm with your favorite dipping sauces like marinara, ketchup, ranch, or even a spicy yogurt dip!

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Notes

These tots are wonderfully versatile. You can customize them based on what you have in the fridge — swap sweet potato with regular potato, or zucchini with shredded carrots. If you’re dairy-free, skip the cheese or use nutritional yeast for that umami boost. They also make a great hidden-veggie snack for picky eaters — the flavors blend in such a way that even veggie skeptics won’t notice.

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Watch Out for These Mistakes While Cooking

• Skipping the moisture removal step: Zucchini holds a lot of water. If you don’t squeeze it dry, your tots will fall apart or turn mushy.
• Overbaking or underbaking: Every oven varies. Watch the color and texture — they should be golden and firm.
• Not seasoning enough: Sweet potato is naturally sweet, so balance that with enough salt and savory seasonings.
• Using too much filler: Adding too much flour or breadcrumbs to fix a wet mix can make your tots dry. Always start small.
• Crowding the baking sheet: Give each tot room to crisp up properly.

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Storage Instructions

Leftover tots can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, place them in a toaster oven or bake at 375°F (190°C) for about 8–10 minutes to re-crisp. They can also be frozen — lay them in a single layer on a baking sheet to freeze, then transfer to a freezer bag. Reheat from frozen by baking at 400°F (200°C) for 15–18 minutes.

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Estimated Nutrition

Per 4-tot serving (based on approximately 24 tots total):

• Calories: 120
• Protein: 4g
• Carbohydrates: 14g
• Dietary Fiber: 3g
• Sugars: 4g
• Fat: 5g
• Saturated Fat: 1.5g
• Sodium: 180mg
• Cholesterol: 25mg

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Frequently Asked Questions

Can I make these tots ahead of time?

Yes! You can shape and refrigerate them up to 24 hours in advance, or freeze them unbaked for longer storage.

How do I make these vegan?

Replace the egg with a flax egg (1 tbsp flaxseed meal + 2.5 tbsp water) and skip the cheese or use a dairy-free version.

Can I air fry them instead of baking?

Absolutely! Air fry at 375°F (190°C) for about 10–12 minutes, shaking halfway through.

What dipping sauces pair well with these?

Marinara, ranch, sriracha mayo, honey mustard, or a tangy yogurt dip work wonderfully.

Can I use frozen grated vegetables?

You can, but make sure to thaw and squeeze out all the moisture thoroughly.

Why are my tots falling apart?

Usually due to too much moisture or not enough binding. Ensure the zucchini is dry and the egg is well mixed.

How can I make these low-carb?

Use almond flour instead of breadcrumbs and skip the optional onions.

Are these toddler-friendly?

Yes, just go light on the seasoning or spices if making for very young kids.

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Conclusion

Baked Sweet Potato Zucchini Tots are proof that healthy and delicious can absolutely go hand in hand. They offer a flavorful, crunchy, and satisfying bite that’s packed with nutrition and easy to make. With their customizable ingredients and simple preparation, these tots are destined to become a staple in your kitchen. Whether served as a snack, side, or appetizer, they’re a crowd-pleaser that checks every box — wholesome, tasty, and kid-approved.

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