Zucchini tater tots: A low-carb & gluten-free alternative!

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Zucchini Tots are a low-carb gluten-free alternative to classic tater tots. They’ve oven-baked, cheesy, tender and perfect as an appetizer!

These zucchini tots are the perfect snack or appetizer to incorporate more veggies into your diet. They are baked rather than fried, and are a great low carb alternative for your football party. Quick and easy to make with just a handful of ingredients, they can be made ahead of time. These healthier tots are a hit with kids and adults alike!


  • Zucchini: Zucchini takes the place of potatoes in this healthier and low carb tot recipe. Zucchini is high in vitamins C and A and is loaded with fiber. So I’m all about easy zucchini recipes like this with major health benefits.
  • Egg: The egg helps to bind all of the ingredients together. If you can, use a free range / organic egg.
  • Cheese: In my book, you can’t have tots without cheese! Use a shredded cheddar that has some sharpness to it.
  • Panko Breadcrumbs: To bring some texture to the tots, I’ve used panko breadcrumbs. They also help to absorb excess moisture and I always buy them gluten-free (either Ian’s or Kikkoman).
  • Spices: I seasoned these zucchini tater tots with Italian seasoning, onion powder and a little salt and pepper for a really delicious bite. You can switch out the seasoning to your preference.
Ingredients to make the recipe: zucchini, egg, cheese, panko breadcrumbs and seasoning

For more easy holiday appetizers, click here!


Grate the zucchini and squeeze it in a kitchen towel to remove the excess moisture. There will be a lot more water that you’ll expect so squeeze as much as you can.

shredded zucchini on a kitchen towel before drying

Then mix all of the ingredients together in a large bowl. You want to make sure it sticks together without being too moist. You can add more breadcrumbs if needed here if the mixture feels too wit.

Process shots to show all the ingredients in a bowl before and after mixing

Take a tablespoon of the mixture and form it into a potato tater tot shape with your hands. Place the tots on a parchment lined baking tray and bake in the oven. You can also make these by skillet, but they’ll take more time and attention. The oven is the fastest method.

The zucchini mixture formed into the tater tot shapes and placed on baking sheet lined with parchment paper


  1. Squeeze as much water out of the shredded zucchini. You can use a dish towel or paper towels, but this is key to getting crisp and cheesy tator tots from the zucchini. You might still have some moisture leftover but every little bit helps.
  2. Add more panko breadcrumbs if the mixture is not sticky. When you’re mixing it together you should feel it sticking together. If it feels too wet though and not sticky, feel free to add more breadcrumbs, 1 tablespoon at a time.
  3. Make them in a mini muffin tin. Instead of rolling each tot individually, you can make them in a mini muffin tin and just scoop them in there. Just be sure you have a very good non-stick tin because otherwise they may stick.



Just freeze in a single layer on a baking sheet. When they’re frozen, transfer them to an airtight container or ziplock back and place back in the freezer. This way they stay individually frozen and you can thaw as many as needed.

Cooked tots will keep in the fridge in an airtight container for up to 4 days, and you can quickly reheat them in the microwave or toaster oven.


The store bought potato tots contain high amounts of salt and fat, even if you oven bake them rather than fry them. This homemade zucchini tots recipe contains so much less salt and fat. And it comes in at around 115 calories a tot, as well as containing vitamins and minerals from the fresh zucchini.

Picking up a zucchini tot to dip in the ketchup

There are so many ways to incorporate zucchini to swap out carbs in many comfort recipes like, and these healthy taters tots with zucchini are my new favorites. I love how easy they are to make without any hard-to-find ingredients and tools required. Make them for the big game party snacks, as an appetizer or for your kids’ lunchbox. Everyone will love them!

If you’ve tried this feel good Zucchini Tots recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

Zucchini Tots

Zucchini Tots are a low-carb gluten-free alternative to classic tater tots. They’ve oven-baked, cheesy, tender and perfect as an appetizer!
5 from 251 votes
AUTHOR: Yumna Jawad
SERVINGS:  servings
COURSE: Appetizer
PREP TIME: 10 minutes
COOK TIME: 30 minutes 
TOTAL TIME: 40 minutes


    • 2 cups grated zucchini about 2 zucchinis
    • 1 large egg
    • ½ cup shredded cheddar cheese
    • ½ cup panko bread crumbs
    • 1 teaspoon Italian seasoning
    • ¼ teaspoon onion powder
    • Salt and pepper to taste
    • Ketchup for serving


  • Preheat oven to 400°F and line a baking sheet with parchment paper.
  • Place the grated zucchini into a kitchen towel and squeeze all excess liquid out. Discard the liquid. It should come out to 1 cup packed after the liquid is squeezed out.
  • Transfer the dried zucchini into a medium bowl. Add the egg, cheese, panko breadcrumbs, Italian seasoning and onion powder. Season with salt and pepper, and then combine until mixture sticks together.
  • Spoon about 1 tablespoon of the mixture and form into small ovals, like the shape of tater tots. Makes about 16.
  • Place the tater tots on the greased baking sheet and bake for 25-30 minutes, turning halfway through, until they’re golden.
  • Serve warm with ketchup or other dipping sauce.


Aluminum Sheet Pans
Good Grips Box Grater
Mixing Bowl Set


Storage: Store any leftovers in an airtight container. They will last up to 4 days in the fridge. Reheat in the microwave, or in a toaster oven.
Freezing Instructions: You can also freeze the tater tots before or after cooking them.

  • To freeze them prior to cooking, lay them on a flat baking dish in the freezer for at least 4 hours. When frozen, place them in an airtight bag. Thaw in the fridge overnight and cook per instructions.
  • To freeze them after cooking, cool them completely, and then store them in a freezer-safe airtight bag. To re-heat, thaw in the fridge overnight and bake in a 350°F oven until heated through.

Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.

  • Instead of eggs, you can use a flax egg. Replace one egg with 1 tablespoon ground flaxseed + 3 tablespoons water. Let the mixture sit for 10 minutes before incorporating into the mixture. You can also use low-fat buttermilk.
  • If you prefer not to use breadcrumbs, you can use a gluten-free flour like almond flour or oat flour.


Calories: 115kcalCarbohydrates: 8gProtein: 7gFat: 6gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 56mgSodium: 171mgPotassium: 213mgFiber: 1gSugar: 2gVitamin A: 333IUVitamin C: 11mgCalcium: 140mgIron: 1mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

This article originally appeared on FeelGoodFoodie and was syndicated by MediaFeed.

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