As I sat with my son one afternoon, he lamented about his less-than-stellar lunch options. His disappointment sparked a little culinary adventure that led to the creation of these Baked Sweet Potato Zucchini Tots (Paleo + Vegan). With just three simple ingredients, these delightful bites are an effortless way to sneak in nutrition while transforming snack time into something exciting! Not only are they a healthier alternative to store-bought options, but they also come together quickly—perfect for busy weeknights or school lunches. Plus, their golden, crispy exterior paired with the tender, flavorful interior makes them a sure hit with kids and adults alike. What’s your favorite way to make veggies more appealing? Let’s dive into this easy recipe!
What Makes These Tots a Must-Try?
Crispy Perfection: The outer layer delivers a satisfying crunch while the inside remains fluffy and tender—ensuring both kids and adults craving a flavorful snack.
Three Ingredients Only: With just sweet potato, zucchini, and coconut flour, these delicious tots are simple to whip up any day of the week!
Health Boost: They’re a fantastic way to sneak in veggies, making them perfect for lunchboxes alongside a dip of your choice.
Versatile Base: Feel free to customize the flavor with spices like garlic powder or add cheese for an extra richness! These Baked Sweet Potato Zucchini Tots can be enjoyed as a snack, side dish, or a part of a meal reminiscent of garden-fresh goodness while providing a healthier alternative to other fried snacks. And if you’re in the mood for more veggie-packed options, check out my Loaded Baked Potato or a scrumptious Baked Mashed Potatoes recipe!
Baked Sweet Potato Zucchini Tots Ingredients
For the Tots
• Sweet Potato – Provides natural sweetness and acts as the primary ingredient for the tots; ensure it’s cool and mashed for the right texture.
• Zucchini – Adds moisture and nutrition; must be squeezed to remove excess water to prevent a mushy texture.
• Coconut Flour – Acts as a binding agent and helps absorb moisture; can substitute with all-purpose flour or almond flour based on dietary needs.
Optional Flavor Boosts
• Garlic Powder – A great addition for extra flavor; enhances the taste wonderfully.
• Paprika or Cajun Seasoning – For a spicy kick, feel free to experiment with your favorite spices!
• Cheese – Add cheese for a non-vegan option to bring extra richness to your tots.
These Baked Sweet Potato Zucchini Tots will not only please your family’s taste buds but also provide a healthier alternative to typical snacks!
Step‑by‑Step Instructions for Baked Sweet Potato Zucchini Tots (Paleo + Vegan)
Step 1: Prepare Sweet Potato and Zucchini
Begin by preheating your oven to 400°F (200°C) while you prepare the ingredients. Carefully peel and cook your sweet potato until tender, then mash it until smooth and let it cool. Next, grate the zucchini and ensure you squeeze out any excess moisture using a clean kitchen towel or cheesecloth. This step is crucial for achieving perfectly crispy Baked Sweet Potato Zucchini Tots.
Step 2: Combine Ingredients
In a large mixing bowl, combine the cooled mashed sweet potato with the grated, moisture-squeezed zucchini. Add in the coconut flour and mix everything together thoroughly until you create a well-combined, slightly sticky mixture. Make sure all ingredients are evenly distributed, which is essential for the best texture in your tots.
Step 3: Shape the Mixture
With clean hands, take portions of the mixture and form them into small nugget or ball shapes, about the size of a golf ball or a small egg. Place the shaped tots onto a clean baking sheet lined with parchment paper, making sure they have space between them to allow for even baking and crispiness. The fun part is shaping them to your family’s preference!
Step 4: Bake
Carefully transfer the tray of prepared tots into your preheated oven. Bake for 25–30 minutes, flipping them halfway through to ensure even browning on all sides. You’ll know they’re done when they turn a beautiful golden brown and become crispy outside while remaining soft inside. This step is essential for achieving that delightful texture.
Step 5: Serve and Enjoy
Once baked to perfection, remove the Baked Sweet Potato Zucchini Tots from the oven and allow them to cool for a few minutes. Serve them warm, either as a snack or a side dish, and pair them with your favorite dipping sauce like ketchup or mustard. Enjoy the wholesome goodness that’s both fun and nutritious for the whole family!
Baked Sweet Potato Zucchini Tots Variations
Feel free to get creative with these delicious tots and let your culinary imagination shine!
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Flour Swap: Replace coconut flour with all-purpose or oat flour for a different texture. All-purpose flour offers a classic touch, while oat flour adds a subtle nuttiness.
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Flavor Kick: Add a teaspoon of Cajun seasoning for a spicy twist that’ll excite your taste buds. This alternative brings a vibrant zing and makes snacking exhilarating!
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Cheesy Goodness: Stir in some shredded cheese for a non-vegan option that lends a creamy, rich flavor. Cheese makes everything better, and these tots will melt in your mouth!
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Herb Infusion: Incorporate fresh herbs such as parsley or basil for a delightful aroma and taste. It’s a simple way to brighten up the dish and make every bite aromatic.
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Nut-Free: If you’re looking for nut-free alternatives, ensure you’re using a certified gluten-free flour. This keeps them inclusive for those with allergies, so everyone can join the feast!
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Garlic Boost: A sprinkle of garlic powder adds a savory depth. Just remember, it transforms these little bites into something remarkable—ideal for garlic lovers!
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Veggie Mix-In: Try adding finely shredded carrots or spinach to the mixture. These additions add another layer of nutrients and a colorful twist that the kids might not even notice.
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Crunch Factor: For an added texture, toss in breadcrumbs or crushed tortilla chips before baking. This will give your tots an extra crunch that’s oh-so-satisfying!
With these variations in mind, you can keep reinventing your Baked Sweet Potato Zucchini Tots. If you’re in the mood for more veggie-packed recipes, try my Sweet Savory Caramelized Pulled Beef Brisket Delight or the mouthwatering Broccoli Bacon Sweet Potato Bake. Enjoy your culinary journey!
What to Serve with Baked Sweet Potato Zucchini Tots?
Elevate your family meal experience with delightful pairings that complement these healthy bites.
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Crispy Green Salad: Light and refreshing, the crunch of fresh veggies adds a perfect contrast to the warm tots.
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Garlic Aioli: This creamy dip envelops each tot in rich flavor, making every bite feel indulgent yet wholesome.
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Savory Quinoa Bowl: A nutrient-packed choice, combining protein-rich quinoa with a medley of roasted veggies rounds out a balanced meal.
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Homemade Hummus: Smooth and nutritious, hummus provides an excellent dip that enhances the flavor of these baked treats while adding a pop of color!
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Roasted Vegetable Medley: Seasonal veggies offer a vibrant companion, bringing a range of textures and flavors that pair harmoniously with the tots.
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Zucchini Noodle Salad: Light and low-carb, this salad presents a refreshing way to enjoy more veggies alongside your baked goodies.
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Chilled Sparkling Water: A refreshing beverage, sparkling water will cleanse the palate while adding a festive touch to mealtime.
Serving these Baked Sweet Potato Zucchini Tots with any of these options will surely transform your culinary creations into a delightful family feast!
Make Ahead Options
These Baked Sweet Potato Zucchini Tots are perfect for meal prep! You can prepare the mixture and shape the tots up to 24 hours in advance. Simply follow the recipe until shaping the mixture into tots, then place them on a baking sheet lined with parchment paper, cover with plastic wrap, and refrigerate. This prevents browning and retains their fresh flavor. When ready to serve, simply bake them straight from the refrigerator, adding an extra 5 minutes to the cooking time if necessary—resulting in deliciously crispy tots with minimal effort! Enjoy the convenience and save time on busy weeknights!
How to Store and Freeze Baked Sweet Potato Zucchini Tots
Fridge: Place leftover Baked Sweet Potato Zucchini Tots in an airtight container for storage up to 3 days. Reheat in the oven for 10-15 minutes at 350°F (160°C) to regain crispiness.
Freezer: For longer storage, freeze the baked tots on a parchment-lined baking sheet until firm, then transfer them to a ziplock bag. They can be stored in the freezer for up to 3 months.
Reheating: When ready to enjoy, reheat from frozen in the oven at 350°F (160°C) for 15-20 minutes, until heated through and crispy on the outside.
Make-Ahead Tip: You can also prepare the mixture and shape the tots; freeze them unbaked. When needed, bake them directly from the freezer, adding a few extra minutes to the baking time!
Expert Tips for Baked Sweet Potato Zucchini Tots
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Moisture Matters: Always squeeze the zucchini well to remove excess moisture. This step is crucial for crispy Baked Sweet Potato Zucchini Tots.
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Cool Down: Make sure the mashed sweet potato is completely cooled before mixing it with zucchini to ensure the right texture and consistency.
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Flavor Enhancements: Don’t hesitate to add spices like garlic powder or Cajun seasoning for extra flavor. Experimenting will help you find the perfect taste for your family!
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Shape Wisely: Form even-sized tots for uniform cooking. This ensures that they bake evenly and achieve that perfect golden crispiness.
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Storage Ready: For make-ahead convenience, freeze the shaped tots before baking. Store them in a ziplock bag, and bake from frozen whenever the snack cravings hit!
Baked Sweet Potato Zucchini Tots Recipe FAQs
How do I select ripe sweet potatoes?
Absolutely! Look for sweet potatoes that have smooth skin and are free from dark spots or bruises. They should feel firm to the touch and have a rich orange color. Avoid those with any soft areas or sprouts, as these can indicate overripeness.
How should I store leftover Baked Sweet Potato Zucchini Tots?
For sure! Place any leftover baked tots in an airtight container in the fridge, where they’ll stay fresh for up to 3 days. When reheating, pop them back in the oven at 350°F (160°C) for about 10-15 minutes to make them crispy again.
Can I freeze Baked Sweet Potato Zucchini Tots?
Yes, indeed! To freeze, first, bake the tots as per the recipe and allow them to cool completely. Then, lay them out on a parchment-lined baking sheet and freeze until firm, about 1-2 hours. Afterward, transfer them to a ziplock bag for long-term storage in the freezer for up to 3 months.
What if my tots are not crispy enough?
No worries! The key to achieving that crispy texture is ensuring the zucchini is squeezed of excess moisture before mixing. If the mixture seems too wet, you can also add a little more coconut flour or bake a few extra minutes until golden brown and crispy.
Are these tots suitable for my child with nut allergies?
Very much so! The Baked Sweet Potato Zucchini Tots are nut-free since they use coconut flour. However, always double-check ingredient labels for any potential cross-contamination, particularly when it comes to store-bought coconut flour or any variations you might choose to try.
Can I prepare the mixture ahead of time?
Absolutely! You can prepare the sweet potato and zucchini mixture ahead of time. Shape the tots, then freeze them unbaked on a parchment-lined sheet. Keep them in a ziplock bag until you’re ready to bake them straight from the freezer, adding a few extra minutes to the baking time for perfect results.
Baked Sweet Potato Zucchini Tots (Paleo + Vegan) for Kids!
Ingredients
Equipment
Method
- Preheat your oven to 400°F (200°C) and prepare the ingredients.
- Peel and cook sweet potato until tender, then mash and let cool. Grate zucchini and squeeze out excess moisture.
- In a large bowl, combine cooled mashed sweet potato, grated zucchini, and coconut flour. Mix thoroughly until slightly sticky.
- Shape the mixture into small nugget or ball shapes and place on a lined baking sheet.
- Bake for 25–30 minutes, flipping halfway until golden brown and crispy.
- Remove from oven, cool slightly, and serve warm with your favorite dipping sauce.
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