Introduction
These baked sweet potato zucchini tots are a fun and wholesome way to enjoy your vegetables. Simple to prepare and packed with flavor, they combine just a handful of natural ingredients to create the perfect crispy, golden snack or side dish. Whether you’re following a plant-based lifestyle or just want a tasty alternative to classic tater tots, this recipe fits beautifully into a healthy routine.
Made without dairy, eggs, or grains, these veggie bites are friendly for paleo, vegan, and gluten-free diets. They’re also ideal for busy cooks, thanks to minimal prep and no frying required.
Table of Contents
Why You’ll Love This Recipe
There are plenty of reasons to make these zucchini and sweet potato tots part of your meal plan. For starters, they’re baked instead of fried, keeping things lighter without sacrificing that crisp texture. They also make use of clean, allergy-friendly ingredients, making them great for kids, lunchboxes, and even picky eaters.
The soft, naturally sweet center combined with a golden crust makes these tots a crowd-pleaser. Plus, the leftovers reheat well and can be frozen for later, making them a smart choice for batch cooking or weekly meal prep.
Ingredients You’ll Need
Each ingredient in this recipe works together to create the perfect bite-sized tot.
Zucchini – You’ll need two medium zucchini (roughly 250 grams), grated. It adds moisture and fiber, but make sure to squeeze out all excess liquid after grating.
Sweet Potato – One cup (about 250 grams) of cooked, mashed sweet potato. This adds structure, mild sweetness, and helps bind the ingredients together.
Garlic Powder – One teaspoon is all you need to bring a rich, savory flavor that balances the sweetness of the potato.
Sea Salt – Half a teaspoon enhances the natural flavors of the veggies and seasonings.
Black Pepper – Optional, but adds a subtle depth and heat to the mix.
Coconut Flour – Two tablespoons of coconut flour help absorb moisture and hold the tots together without the need for eggs or gluten.
This combination results in a tender interior with a crisp baked finish — all while keeping the ingredients clean and nutrient-dense.
How to Make Baked Sweet Potato Zucchini Tots
These tots come together in just a few easy steps. Start by preheating your oven and preparing your tray. Then grate the zucchini and remove all the excess water using a towel or cloth. Combine it with mashed sweet potato, garlic powder, salt, pepper, and coconut flour.
Let the mixture sit briefly to firm up, then shape it into small, bite-sized logs or nuggets. Arrange them on the tray and bake until golden and firm. The result is a satisfying, savory tot that’s great with any dipping sauce or on its own.
Step-by-Step Instructions
Step 1: Get your oven ready
Set your oven to 350°F (160°C) and line a baking tray with parchment paper.
Step 2: Grate the zucchini and remove moisture
Use a grater to shred your zucchini. Place the grated pieces in a clean kitchen towel and squeeze out as much liquid as you can.
Step 3: Cook and mash the sweet potato
If you haven’t done this ahead of time, cook the sweet potato by baking or steaming it, then mash until smooth.
Step 4: Combine the ingredients
In a mixing bowl, stir together the grated zucchini, mashed sweet potato, garlic powder, sea salt, black pepper, and coconut flour. Mix until you have a soft but shapeable dough. Let sit for 5 minutes to absorb moisture.
Step 5: Shape into tots
Scoop out tablespoon-sized portions and form them into small tot shapes using your hands. Place them evenly spaced on your prepared tray.
Step 6: Bake until golden
Bake for 30 to 35 minutes, or until the edges begin to brown and the tots are firm. You can flip them halfway through if your oven bakes unevenly.
Step 7: Enjoy
Remove from the oven and allow to cool slightly before serving warm with a dipping sauce of your choice.
Helpful Tips
Make sure to remove as much water as possible from the grated zucchini. If it’s too wet, your tots won’t hold their shape well. Coconut flour is very absorbent, so it only takes a small amount to bind everything together. Letting the mixture rest before shaping helps it firm up.
If you want a little extra crispiness, lightly spray or brush the tops of the tots with olive oil before baking. For a fun variation, try adding a pinch of smoked paprika or dried herbs like thyme or basil.
Details
Flavor: A gentle mix of savory and sweet with a hint of garlic
Texture: Lightly crisp exterior, soft and smooth inside
Occasion: Great for healthy snacks, school lunches, or as a veggie side
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Yield: Makes about 32 small tots
Notes (Optional Variations or Substitutions)
For a cheesy twist without the dairy, stir in a tablespoon of nutritional yeast. You can also mix in finely chopped herbs or veggies like scallions or red bell pepper for extra color and flavor. While coconut flour works best, flaxseed meal can be used as a substitute, though the consistency will be softer and may not hold its shape as well.
Nutritional Information (Per 4 Tots)
| Nutrient | Amount |
|---|---|
| Calories | 88 kcal |
| Fat | 1.8 g |
| Saturated Fat | 1.2 g |
| Unsaturated Fat | 0.6 g |
| Protein | 1.5 g |
| Carbohydrates | 16 g |
| Fiber | 2.5 g |
| Sugar | 4 g |
| Sodium | 200 mg |
| Cholesterol | 0 mg |
Frequently Asked Questions
How do I keep zucchini tots from being too soft?
Removing all the liquid from the zucchini before mixing is essential. Also, don’t skip the coconut flour — it helps soak up any leftover moisture.
Can I make this recipe without eggs?
Yes, this recipe is designed to be egg-free. The sweet potato and coconut flour bind everything naturally.
What can I use to bind paleo vegan tots?
Coconut flour is the ideal binder for this recipe, but flaxseed meal can also help hold the mixture together.
Is it possible to freeze the tots?
Yes, shape the raw tots and freeze them on a tray. Once frozen, store them in a bag or container. Bake straight from frozen, adding a few extra minutes to the cook time.
Storage Instructions
Let the baked tots cool completely before storing. Keep them in an airtight container in the fridge for up to four days. Reheat in an oven or air fryer to restore crispness. For freezing, place uncooked tots on a tray, freeze until firm, then transfer to a zip-top bag. Bake directly from frozen for best results.
PrintBaked Sweet Potato Zucchini Tots (Paleo + Vegan) | Healthy Homemade Bites
Description
Easy and healthy baked tots made with zucchini and sweet potato. These paleo and vegan bites are crispy, satisfying, and perfect for any occasion.
Ingredients
2 grated zucchinis (250g)
1 cup cooked mashed sweet potato (250g)
1 tsp garlic powder
½ tsp sea salt
½ tsp black pepper
2 tbsp coconut flour
Instructions
Preheat oven to 350°F (160°C) and line a baking tray.
Grate zucchini and squeeze out excess liquid.
Mash sweet potato if not already done.
In a bowl, mix zucchini, sweet potato, garlic powder, salt, pepper, and coconut flour.
Let sit for 5 minutes, then shape into small tots.
Place on tray and bake for 30–35 minutes.
Serve warm with dipping sauce.`
Notes
Store leftovers in the fridge for 4 days.
Freeze uncooked tots and bake directly from frozen.
Add nutritional yeast for extra flavor.
Conclusion
These Baked Sweet Potato Zucchini Tots make healthy eating fun and easy. Whether you’re meal prepping, feeding kids, or simply looking for a delicious way to enjoy more veggies, this recipe is a go-to. Simple ingredients, easy steps, and satisfying results — all baked to perfection. Give them a try, and don’t forget to make extras for later!