Description
Baked Sweet Potato Zucchini Tots combine the natural sweetness of sweet potatoes with the freshness of zucchini for a healthy, kid-friendly snack that’s crispy on the outside and tender inside. These easy-to-make tots boast wholesome ingredients, minimal prep time, and a guilt-free crispy texture, perfect for a quick nutritious bite or customizable flavor variations.
Ingredients
Scale
Main Ingredients
- 2 medium sweet potatoes, peeled and boiled until tender (about 15 minutes)
- 1 medium zucchini, grated and excess moisture squeezed out
- 1/2 cup grated Parmesan cheese
- 3/4 cup breadcrumbs (use gluten-free if needed)
- 1 large egg
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- Olive oil spray (for baking)
Instructions
- Prepare the Vegetables: Peel and boil or steam the sweet potatoes until they are tender, about 15 minutes. Meanwhile, grate the zucchini and gently squeeze out as much moisture as possible using a clean kitchen towel or cheesecloth to prevent sogginess.
- Combine Ingredients: In a large mixing bowl, mash the cooked sweet potatoes until smooth. Add the grated zucchini, Parmesan cheese, breadcrumbs, garlic powder, salt, and egg. Mix everything thoroughly until you have a cohesive mixture that is easy to shape.
- Shape the Tots: Using your hands, form the mixture into small, bite-sized tots approximately 1 to 1.5 inches long. Place them on a parchment-lined baking sheet, leaving space between each tot to allow even baking and crispiness.
- Bake to Perfection: Lightly spray the tots with olive oil spray to promote browning. Bake in a preheated oven at 400°F (200°C) for 20-25 minutes, flipping them halfway through the baking time to ensure they become evenly golden and crispy on all sides.
- Serve Warm: Allow the tots to cool slightly before serving to enhance their texture and flavor. Enjoy them fresh from the oven or store for later use.
Notes
- Drain Zucchini Well: Removing as much moisture as possible from the zucchini is key to achieving crispy tots.
- Don’t Overmix: Mix ingredients gently to preserve the desired texture and avoid mushiness.
- Use Fresh Ingredients: Fresh Parmesan and quality sweet potatoes heighten the flavor profile.
- Flip for Even Crisp: Turning tots halfway through baking ensures uniform crunchiness.
- Adjust Breadcrumbs: Add more breadcrumbs by a tablespoon at a time if the mixture feels too wet.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Appetizers
- Method: Baking
Nutrition
- Serving Size: 6 tots
- Calories: 150
- Sugar: 3g
- Sodium: 220mg
- Fat: 5g
- Saturated Fat: 1.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 4g
- Protein: 5g
- Cholesterol: 50mg