Description
Baked Sweet Potato Zucchini Tots are a crispy and tender snack that combines vitamin-rich sweet potatoes and hydrating zucchini. These wholesome, oven-baked tots offer a delicious, guilt-free treat perfect as an appetizer, party snack, or kid-friendly lunchbox addition, featuring a golden crunch without frying.
Ingredients
Scale
Main Ingredients
- 2 medium sweet potatoes, peeled and diced
- 1 medium zucchini, grated and drained
- 1 cup breadcrumbs (use gluten-free if needed)
- 1 large egg, beaten
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Olive oil spray, for baking
Instructions
- Prepare the Vegetables: Peel and dice the sweet potatoes, then boil or steam them until tender. While the sweet potatoes cook, grate the zucchini finely and squeeze out excess moisture using a clean kitchen towel or cheesecloth to avoid soggy tots.
- Mix the Ingredients: In a large bowl, combine the softened sweet potatoes, grated and drained zucchini, breadcrumbs, beaten egg, grated Parmesan, garlic powder, onion powder, salt, and pepper. Mix well until everything is incorporated and the mixture is firm enough to hold its shape.
- Shape Your Tots: Using your hands, form small cylinders or mini patties from the mixture, pressing firmly so they don’t fall apart during baking. Place the shaped tots evenly spaced on a baking sheet lined with parchment paper or a silicone mat.
- Bake Until Crispy: Preheat your oven to 400°F (200°C) and spray the tots lightly with olive oil. Bake for 20-25 minutes, flipping halfway through to ensure even browning. The tots should be golden and crisp on the outside while tender on the inside.
Notes
- Drain zucchini well to prevent sogginess and help tots crisp up nicely.
- Use freshly made or high-quality breadcrumbs for better texture.
- Mix gently to maintain a tender interior while still holding tots together.
- Flip tots halfway through baking for even coloring and crispness.
- Serve tots warm for optimal texture and flavor.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Appetizers
- Method: Baking
Nutrition
- Serving Size: 6 tots
- Calories: 150
- Sugar: 4g
- Sodium: 220mg
- Fat: 5g
- Saturated Fat: 1.5g
- Unsaturated Fat: 3.5g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 3g
- Protein: 5g
- Cholesterol: 40mg
Keywords: sweet potato tots, zucchini tots, baked tots, healthy snack, kid-friendly snack, gluten-free appetizer
