Crispy Sweet Potato Zucchini Tots – Healthy & Delicious

Looking for a healthy, kid-friendly snack that’s crispy, flavorful, and full of vegetables? These Crispy Sweet Potato Zucchini Tots are exactly what you need.

Made with grated sweet potato, zucchini, and a touch of seasoning, these tots are baked (not fried!) to golden perfection. They’re a guilt-free side dish, snack, or appetizer that everyone will love. Pair them with your favorite dipping sauce, and you’ve got a versatile recipe that’s easy to prep and even easier to enjoy.

✨ Why You’ll Love This Recipe

• Healthy & nutritious → packed with sweet potato and zucchini.
• Crispy baked goodness → no frying needed.
• Kid-friendly → perfect for picky eaters.
• Easy meal prep → make ahead and bake when needed.
• Versatile → serve as a snack, side, or appetizer.

🛒 Ingredients

• 2 medium sweet potatoes, peeled and grated
• 2 medium zucchinis, grated
• ½ cup breadcrumbs (panko or regular)
• ¼ cup grated Parmesan cheese
• 2 large eggs
• 2 cloves garlic, minced
• ½ tsp paprika
• ½ tsp salt
• ¼ tsp black pepper
• 2 tbsp olive oil (for brushing or spraying)

👩‍🍳 Instructions

1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2. Place grated zucchini in a clean kitchen towel and squeeze out excess moisture.
3. In a large bowl, combine grated sweet potatoes, zucchini, breadcrumbs, Parmesan, eggs, garlic, paprika, salt, and pepper. Mix well.
4. Shape mixture into small tot-sized cylinders (about 2 inches long).
5. Place tots on prepared baking sheet and brush or spray lightly with olive oil.
6. Bake 20–25 minutes, flipping halfway through, until golden brown and crispy.
7. Remove from oven and let cool slightly before serving.
8. Serve with ketchup, ranch, or your favorite dipping sauce.

💡 Pro Tips & Variations

• Extra crisp → bake a few minutes longer or broil for 1–2 minutes at the end.
• Cheesy tots → mix shredded mozzarella or cheddar into the mixture.
• Herb twist → add chopped parsley, thyme, or rosemary.
• Gluten-free → use almond flour or gluten-free breadcrumbs.
• Make ahead → freeze shaped tots on a baking sheet before baking; bake from frozen as needed.

Crispy Sweet Potato Zucchini Tots

Golden, crispy baked tots made with sweet potatoes and zucchini. Healthy, kid-friendly, and perfect for snacking or as a side dish.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 12 tots

Course: Side Dish, Snack

Cuisine: American, Healthy

Calories: 90

Ingredients Equipment Method Notes

Ingredients

  

Tot Mixture

• 2 medium sweet potatoes peeled and grated
• 2 medium zucchinis grated
• 0.5 cup breadcrumbs panko or regular
• 0.25 cup Parmesan cheese grated
• 2 eggs large
• 2 cloves garlic minced
• 0.5 tsp paprika
• 0.5 tsp salt
• 0.25 tsp black pepper
• 2 tbsp olive oil for brushing or spraying

Equipment

• Mixing bowls
• Baking sheet
• Parchment paper
• Grater

Method

 

1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2. Place grated zucchini in a clean kitchen towel and squeeze out excess moisture.
3. In a large bowl, combine sweet potatoes, zucchini, breadcrumbs, Parmesan, eggs, garlic, paprika, salt, and pepper. Mix well.
4. Shape mixture into small tot-sized cylinders.
5. Place tots on prepared baking sheet and brush or spray with olive oil.
6. Bake 20–25 minutes, flipping halfway, until golden brown and crispy.
7. Cool slightly before serving.
8. Serve with ketchup, ranch, or preferred dipping sauce.

Notes

Tots can be frozen raw on a baking sheet and baked from frozen. Adds extra convenience.

🍽️ Serving Suggestions

• Perfect as a healthy side for burgers or sandwiches.
• Great finger food for parties or lunchboxes.
• Pair with dipping sauces like ketchup, ranch, or spicy aioli.