Baked Zucchini Tots – Deeply Satisfying (And Healthy)

These baked zucchini tots are a fantastic blend of flavor and convenience. They sneak in a good amount of nutrients from the zucchini without feeling heavy, making them a smart choice for a weeknight dinner or a fun appetizer.

Being baked, they’re way healthier than their deep-fried counterparts, hitting that satisfying spot without the guilt.

And the prep is surprisingly straightforward – just slice, grate, and mix. It’s a win-win: great taste meets easy effort. You won’t find a better balance.

Baked Zucchini Tots Ingredients

Here’s what you’ll need to make those delicious tots, perfect for a crowd or a cozy dinner. (I always find using a box grater makes slicing the zucchini so much easier.)

• Zucchini: 1lb / 500g zucchinis (about 2 medium-large). Choose firm ones with vibrant green skin.
• Salt: 1/4 tsp (regular or kosher) for zucchini.
• Green Onions: 3/4 cup green onion, finely sliced.
• Garlic: 2 garlic cloves, crushed.
• Panko Breadcrumbs: 1 cup – these are key for that super crispy topping. Look for the small, dry breadcrumbs in the baking aisle.
• Eggs: 2 large eggs.
• Parmesan Cheese: 1/2 cup parmesan cheese, finely grated. (I use store-bought “sandy” type for convenience).
• Oregano: 1 tbsp dried oregano – use quality oregano for the best flavour.
• Salt: 1/2 tsp (regular or kosher) for the batter.
• Flour: 1 cup plain flour (all-purpose flour works perfectly).
• Feta Cheese: 150g / approx 5 oz feta cheese, crumbled. Adds a nice salty note.
• Olive Oil Spray: For light spraying only.

Directions

Step 1: Prepare the Zucchini

Grate the zucchini using a standard box grater. Transfer the grated zucchini to a colander and sprinkle generously with the ¼ tsp salt. Let it sit for about 30 minutes to allow the excess liquid to drain out.

This step is crucial for preventing the tots from becoming too soggy. After 30 minutes, squeeze out as much liquid as possible using your hands or a clean kitchen towel. Transfer the drained zucchini to a medium bowl.

Step 2: Make the Tots Mixture

 

Add the sliced green onions and crushed garlic to the bowl with the zucchini. In a separate medium bowl, whisk together the panko breadcrumbs, 2 eggs, grated parmesan, 1 tbsp dried oregano, ½ tsp salt, and 1 cup plain flour.

Pour this breadcrumb mixture over the zucchini mixture and stir everything together gently just until combined – don’t overmix. Finally, crumble in the 150g feta cheese and stir it in gently.

Step 3: Shape and Bake the Tots

Using your hands or a tablespoon, shape the mixture into small, heaped tablespoons worth of portions. Place them onto two baking trays lined with parchment paper (this prevents sticking and makes cleanup easy).

Aim for about 29 tots per batch, arranging them in a single layer but not too crowded. Lightly spray the tops of the tots with olive oil spray.

Step 4: Bake Until Golden and Crispy

Preheat your oven to 200°C (390°F) or 180°C (fan forced). Bake the tots for 30 minutes. Halfway through, after 20 minutes, carefully swap the trays front to back and top to bottom to ensure even cooking.

Keep baking until the tots are golden brown, crisp on the outside, and cooked through inside. If the lower tray seems slower, you can pop it back in for a few more minutes, but keep an eye on them to avoid burning.

Serve warm, perhaps with some lemon wedges squeezed over them, and a dollop of mint yogurt (recipe details below).

Timing

Here’s the time commitment – simple prep, easy execution.

Prep Time: Approx 50 minutes (includes grating zucchini, letting the zucchini sit, and mixing ingredients).

• Cook Time: Approx 30 minutes.
• Total Time: About 80 minutes.

Nutritional Information

Let’s break down the nutritional profile of these baked zucchini tots. Per serving (approx 8 tots, based on 29 total):

• Calories: 378 kcal – A good portion providing around 450 kcal for two servings.
• Fat: 20g – Primarily from the eggs, feta, and panko; the olive oil spray keeps it relatively low.
• Carbohydrates: 24g – Mainly from the flour and breadcrumbs, providing energy.
• Protein: 26g – Comes from the eggs, feta, and the leaner ingredients like zucchini and onions.

These tots offer a balance of protein, healthy fats (from the feta and eggs), and carbohydrates from the flour and zucchini. They are a satisfying meal or appetizer but should be enjoyed as part of a balanced diet.

Healthier Alternatives for the Recipe

Want to make these even lighter or adjust for dietary preferences? Here are a couple of easy tweaks:

• Lower Fat: Use less feta cheese or use a reduced-fat version. You could also omit the feta altogether if desired.
• Flaxseed Meal: Replace half of the all-purpose flour (1/2 cup total) with 3 tablespoons ground flaxseed meal for a boost of omega-3s and fiber, plus binding action.

Serving Suggestions

These tots are fantastic on their own, but why stop there? Here are some ideas to make them even more special:

• Serve with a side of plain Greek yogurt (for dipping).
• Toss leftover tots with a simple tzatziki sauce (yogurt, cucumber, garlic, dill).
• Pair them as an appetizer with a bright green salad and crusty bread.

Common Mistakes to Avoid

Making these tots successfully involves a few key points to watch out for:

• Overmixing: Be gentle when combining the zucchini and the breadcrumb mixture. Overmixing develops gluten and can make the tots tough and dense.
• Not Squeezing Sufficiently: Seriously, drain the grated zucchini well. Not removing enough moisture is the number one reason tots become soggy.
• Using Too Much Liquid: Don’t add extra milk or water to the batter unless the mixture seems extremely dry. The ingredients should hold together naturally.

Storing Tips for the Recipe

Got leftovers? Here’s how to keep your baked zucchini tots fresh:

• Cool Completely: Allow the tots to cool completely on the baking sheets before transferring them to an airtight container.
• Refrigerate: Store any leftovers in the refrigerator for up to 3 days. They may lose some crispiness.
• Freezing: These tots freeze beautifully! Portion them into single-serving sizes, place on a baking sheet, and freeze until solid. Transfer the frozen tots to a freezer bag or container. They can be reheated directly from frozen.

Conclusion

Baked zucchini tots are a fantastic way to enjoy this versatile vegetable in a fun, satisfying format. They’re easy to make, incredibly flavorful when prepared well, and offer a healthier alternative to traditional fried tots.

The key is in the preparation – proper grating, allowing time to drain the zucchini, and gentle mixing. Serve them warm, perhaps with a sprinkle of fresh herbs or alongside some bright dips and sides.

They make a fantastic weeknight dinner, a delightful party appetizer, or a unique twist on snack time treats. Give this recipe a try, you won’t be disappointed.