Baked Sweet Potato Zucchini Tots: Crispy, Veggie-Packed Perfection

Move over frozen tater tots there’s a new snack in town, and it’s homemade, healthier, and bursting with flavor. Baked Sweet Potato Zucchini Tots are golden, crispy bites made with shredded sweet potato and zucchini, seasoned to perfection, and baked until irresistible. They’re the ultimate finger food perfect for dipping, snacking, or serving as a fun side dish.

Not only are these tots baked instead of fried, but they also sneak in plenty of vegetables without sacrificing that satisfying crunch. Whether you’re feeding picky eaters, looking for a nutritious game-day snack, or just want to try something new, this recipe is a keeper.

What Are Baked Sweet Potato Zucchini Tots?

Baked Sweet Potato Zucchini Tots are a veggie-forward twist on the classic tater tot. Instead of white potatoes, these use shredded sweet potato and zucchini, bound together with a bit of egg and breadcrumbs, then seasoned and baked until crispy on the outside and tender on the inside. The natural sweetness of the sweet potato pairs perfectly with the mild zucchini for a flavor that’s both savory and slightly sweet.

this Recipe

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Why You’ll Fall in Love with This Recipe

1. Healthy Upgrade – Baked instead of fried, with nutrient-rich vegetables.
2. Kid-Friendly – Even picky eaters love them.
3. Versatile – Works as a snack, appetizer, or side dish.
4. Freezer-Friendly – Make a big batch and reheat when needed.

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How Do They Taste?

They’re crispy on the outside with a tender, almost creamy center. The sweet potato brings natural sweetness, the zucchini adds moisture, and the seasoning ties everything together. Dip them in ketchup, marinara, or your favorite sauce for the perfect bite.

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Health & Ingredient Benefits

• Sweet Potato – High in fiber, vitamins A and C, and antioxidants.
• Zucchini – Low in calories, high in vitamin C and hydration.
• Egg – Adds protein and binds the mixture.
• Baking – Keeps them lighter without sacrificing crispiness.

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Ingredients You’ll Need

• 1 cup sweet potato, peeled and grated
• 1 cup zucchini, grated and squeezed dry
• 1/2 cup breadcrumbs (panko or regular)
• 1 large egg
• 1/4 cup grated Parmesan cheese (optional, for extra flavor)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Cooking spray or olive oil for baking

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Tools You’ll Need

• Box grater or food processor
• Mixing bowls
• Baking sheet
• Parchment paper or silicone baking mat

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Optional Substitutions & Additions

• Gluten-Free: Use gluten-free breadcrumbs.
• Dairy-Free: Omit Parmesan or use a dairy-free alternative.
• Extra flavor: Add chopped herbs like parsley, basil, or chives.

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How to Make

1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Grate sweet potato and zucchini. Squeeze excess water from zucchini using a clean kitchen towel.
3. In a large bowl, combine sweet potato, zucchini, breadcrumbs, egg, Parmesan (if using), garlic powder, onion powder, salt, and pepper.
4. Mix well until ingredients are evenly combined.
5. Shape mixture into small tot shapes or flattened rounds.
6. Place on prepared baking sheet and lightly spray or brush with olive oil.
7. Bake for 18–22 minutes, flipping halfway, until golden and crispy.
8. Serve warm with dipping sauce.

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What to Serve With

• Ketchup or marinara sauce
• Garlic aioli or ranch dressing
• As a side with burgers, grilled chicken, or fish

Tips for Success

• Be sure to squeeze zucchini well to avoid soggy tots.
• Flip halfway for even browning.
• Chill mixture for 15 minutes before shaping for easier handling.

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Common Mistakes to Avoid

• Not draining zucchini enough – Leads to mushy tots.
• Overpacking the mixture – Can make tots dense instead of light.
• Skipping oil – A light coating helps achieve crispiness.

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How to Store & Reheat

• Store in an airtight container in the fridge for up to 4 days.
• Reheat in the oven at 375°F (190°C) for 8–10 minutes.
• Freeze before or after baking; reheat from frozen for 15–18 minutes.

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Frequently Asked Questions

Can I air fry them?
Yes air fry at 375°F for 10–12 minutes, flipping halfway.

Can I make them ahead?
Yes shape the tots, refrigerate up to 24 hours, then bake when ready.

Can I add more vegetables?
Yes grated carrots or finely chopped spinach work well.

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Nutritional Info (approximate per 4 tots)

Calories: 90
Protein: 3g
Fat: 3g
Carbohydrates: 12g
Fiber: 2g
Sugar: 3g

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Conclusion

Baked Sweet Potato Zucchini Tots are proof that snacks can be both healthy and crave-worthy. They’re crispy, colorful, and full of flavor perfect for kids, adults, and anyone who loves a guilt-free finger food. Whether you enjoy them fresh from the oven or pull them from the freezer for a quick snack, they’re bound to become a staple in your kitchen.

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August 10, 2025 by Melissa