Baked Sweet Potato Zucchini Tots – Your New Favorite Healthy Snack
Tater tots, but make them veggie-packed and oven-baked. These Baked Sweet Potato Zucchini Tots are the kind of snack that checks all the boxes: crispy on the outside, tender in the middle, loaded with wholesome ingredients, and totally kid-approved.
Whether you’re looking for a side dish, lunchbox addition, or after-school snack, these tots are everything you want in a healthy bite-sized treat—and nothing you don’t. No frying. No mystery ingredients. Just real veggies and flavor.
❤️ Why I Love This Recipe
These tots are sneaky in the best way—sneaky healthy, sneaky easy, and sneakily addictive. I love how the natural sweetness of the sweet potato pairs with the light freshness of zucchini and savory parmesan.
They bake up crisp with just a touch of oil and make the perfect vehicle for your favorite dipping sauces. You can prep them ahead, freeze extras, and feel great about snacking any time of day.
🛒 Ingredients
- 1 cup grated zucchini (about 1 small zucchini)
- 1 cup grated raw sweet potato (peeled)
- 1/4 cup finely chopped onion or green onion
- 1/3 cup breadcrumbs (panko or regular)
- 1/4 cup grated Parmesan cheese
- 1 large egg
- 1/2 tsp garlic powder
- 1/4 tsp black pepper
- Salt to taste
- Olive oil spray or light drizzle of olive oil
🔁 Ingredient Notes & Swaps
- Breadcrumbs: Use gluten-free breadcrumbs if needed. Panko gives a nice crunch.
- Cheese: Parmesan adds salt and depth—feel free to sub with cheddar for a gooier result.
- Onion: Green onion adds a pop of freshness, but red or white onion works too.
- Egg-Free? Try a flax egg to bind the mixture if needed.
- Flavor Boost: Add a pinch of smoked paprika or chili flakes for a kick.
👨🍳 How to Make Sweet Potato Zucchini Tots – Step by Step
1. Prep Your Veggies
- Grate the zucchini and place it in a clean towel or paper towels.
- Squeeze out as much moisture as possible—this keeps the tots crisp, not soggy.
- Grate the sweet potato and give it a quick squeeze if it feels watery.
2. Mix the Base
- In a mixing bowl, combine zucchini, sweet potato, onion, breadcrumbs, Parmesan, egg, garlic powder, salt, and pepper.
- Stir until the mixture holds together when squeezed—add more breadcrumbs if it’s too wet.
3. Form the Tots
- Scoop about 1 tablespoon of mixture and roll into small oval “tot” shapes.
- Place them on a parchment-lined baking sheet, spaced slightly apart.
4. Bake to Golden Perfection
- Preheat oven to 400°F (200°C).
- Lightly spray or drizzle the tots with olive oil.
- Bake for 20–25 minutes, flipping halfway for even browning.
5. Serve Hot!
- Let cool for 1–2 minutes before serving.
- Pair with your favorite dip—ketchup, ranch, or spicy yogurt are all winners.
💡 Tips for Success
- Dry veggies are key—take the time to squeeze out moisture for the crispiest results.
- Make ahead: Form and freeze uncooked tots, then bake straight from frozen (add a few extra minutes).
- Get the kids involved—this recipe is perfect for little hands to help shape.
🍽️ Serving Ideas & Pairings
These tots are super versatile and great with:
- Grilled meats or veggie burgers
- Eggs and avocado for a savory brunch plate
- In a lunchbox with fruit and hummus
- As a side with 3-Ingredient Egg Wraps for a full low-carb meal
Need more healthy snacks? You’ll love:
- 3-Ingredient Chocolate Chip Oatmeal Breakfast Cookies – quick, hearty, and sweet
- No-Bake Monster Cookie Energy Balls – great for on-the-go
- Chocolate Chip Cookie Bites – because balance matters
- Easy Coconut Macaroons – chewy, simple, and satisfying
🧊 Storage & Leftovers
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Freeze baked tots on a tray, then transfer to bags for up to 3 months.
- Reheat: Use an oven or toaster oven to re-crisp. Microwave if you’re in a rush, but they’ll be softer.
🥄 Final Thoughts
These Baked Sweet Potato Zucchini Tots prove that snack time can be both healthy and downright addictive. Crispy, flavorful, and loaded with veggie goodness, they’re a win for parents, kids, and anyone who loves finger food with a feel-good twist.
Try them out, tag @ChefManiac with your tot creations, and explore more of our clean comfort food recipes that make you feel as good as they taste.
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