Name: Sweet Potato Zucchini Tots
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: American
Ingredients: 1 medium sweet potato (about 1 cup cooked and mashed); 1 medium zucchini, grated and excess water squeezed out; 1/4 cup almond flour (or breadcrumbs); 1 tablespoon nutritional yeast (optional, for cheesy flavor); 1/2 teaspoon garlic powder; 1/2 teaspoon onion powder; Salt and pepper to taste; Olive oil spray for baking

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Crispy on the outside and soft on the inside, these Sweet Potato Zucchini Tots are a veggie-forward, wholesome take on the nostalgic snack I grew up loving. Made with just a few simple ingredients, they’re baked instead of fried, gluten-free, dairy-free, and packed with natural flavor. Whether I’m meal prepping for the week, looking for a healthy snack for the kids, or putting together a crowd-pleasing appetizer tray, these tots always hit the spot.

Sweet Potato Zucchini Tots

Ingredients

(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)

1 medium sweet potato (about 1 cup cooked and mashed)

1 medium zucchini, grated and excess water squeezed out

¼ cup almond flour (or breadcrumbs)

1 tablespoon nutritional yeast (optional, for cheesy flavor)

½ teaspoon garlic powder

½ teaspoon onion powder

Salt and pepper to taste

Olive oil spray for baking

Directions

I preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

I peel and cube the sweet potato, then boil or steam it for about 10–12 minutes until fork-tender. After that, I mash it and let it cool slightly.

While the sweet potato cooks, I grate the zucchini and squeeze out as much moisture as possible using a clean kitchen towel or cheesecloth.

In a large bowl, I combine the mashed sweet potato, grated zucchini, almond flour, nutritional yeast, garlic powder, onion powder, salt, and pepper.

I mix everything until the mixture holds together like dough.

I shape the mixture into small tot-sized cylinders with my hands and place them on the prepared baking sheet.

I lightly spray the tots with olive oil to help them crisp up during baking.

I bake for 20–25 minutes, flipping halfway through, until they’re golden and crispy on the outside.

I serve them warm with my favorite dipping sauce.

Servings and timing

Prep Time: 15 minutes

Cooking Time: 25 minutes

Total Time: 40 minutes

Servings: Makes about 18–20 tots

Calories: Approximately 40 kcal per tot

Variations

I like swapping almond flour with regular breadcrumbs when I’m not making them gluten-free.

For a spicy kick, I sometimes add a pinch of cayenne or smoked paprika to the mix.

If I want a more protein-rich version, I’ve tried adding a tablespoon of chia seeds or hemp hearts.

Instead of tots, I occasionally shape the mixture into patties for sliders or veggie burgers.

Adding finely chopped herbs like parsley or cilantro gives them a fresh, vibrant twist.

Storage/Reheating

I store any leftover tots in an airtight container in the refrigerator for up to 4 days. For longer storage, I freeze them on a baking sheet first, then transfer to a freezer-safe bag or container for up to 2 months.

To reheat, I pop them in a 375°F (190°C) oven or toaster oven for 10–12 minutes until warmed through and crispy again. If I'm in a rush, a few minutes in the air fryer or microwave works too, though they’re crispier when reheated in the oven.

FAQs

How do I keep the tots from falling apart?

I make sure the zucchini is squeezed really well to remove excess water. Also, mixing the ingredients until they hold together like dough helps bind everything nicely.

Can I use a different type of flour?

Yes, I’ve used oat flour and regular all-purpose flour with good results. Just keep in mind it may change the texture slightly.

Are these tots suitable for babies or toddlers?

Absolutely, but I skip the added salt and make sure to mash everything thoroughly. They’re a great finger food for little ones.

Can I air fry these instead of baking?

Yes! I preheat my air fryer to 375°F and cook the tots for 10–12 minutes, shaking halfway through, until they’re golden and crispy.

What sauces go well with these tots?

I love dipping them in ketchup, spicy mayo, ranch, or even hummus. They pair well with just about anything savory.

Conclusion

These Sweet Potato Zucchini Tots are one of my favorite go-to snacks when I want something tasty, comforting, and good for me. They’re simple to make, freezer-friendly, and incredibly versatile. Whether I’m sneaking more veggies into my meals or just need a satisfying appetizer, these tots never disappoint. Give them a try—I think you’ll be reaching for seconds just like I do.

Recipe:

Sweet Potato Zucchini Tots

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Author: Cheryl
Total Time: 40 minutes
Yield: 18–20 tots
Diet: Vegan

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Description

Crispy on the outside and soft on the inside, these Sweet Potato Zucchini Tots are a healthy, veggie-forward snack made with simple ingredients. Baked instead of fried, they're gluten-free, dairy-free, and packed with natural flavor, making them perfect for kids, meal prep, or appetizers.