Crispy Baked High-Protein Zucchini Tots
Low Carb
High Protein
Sugar-Free
Crispy on the outside, tender on the inside, and packed with cheesy goodness! These healthy baked zucchini tots are a delicious low-carb alternative to traditional potato tots. Perfect for snacks, appetizers, or a light meal while supporting your weight-loss goals.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Makes: Approximately 20 tots
Ingredients
- 2 medium zucchinis (about 400g), grated
- 1 large egg
- ½ cup shredded reduced-fat mozzarella cheese
- ¼ cup grated Parmesan cheese
- ¼ cup almond flour
- ¼ cup plain nonfat Greek yogurt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon Italian seasoning
- ¼ teaspoon paprika
- ¼ teaspoon black pepper
- ¼ teaspoon salt
- 1 tablespoon chopped fresh parsley
- Olive oil cooking spray
Instructions
1. Prepare the zucchini
- Wash and grate the zucchinis using a box grater.
- Place the grated zucchini in a clean kitchen towel.
- Squeeze firmly to remove as much water as possible. This step is essential for crispy tots.
2. Prepare the mixture
- In a large mixing bowl, combine the drained zucchini, egg, mozzarella, Parmesan, almond flour, and Greek yogurt.
- Add garlic powder, onion powder, Italian seasoning, paprika, salt, pepper, and parsley.
- Mix until everything is evenly combined.
3. Shape the tots
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper.
- Take approximately 1 tablespoon of mixture at a time.
- Shape into small cylinders or traditional tater-tot shapes.
- Arrange on the baking sheet, leaving space between each tot.
4. Bake until crispy
- Lightly spray the tops with olive oil cooking spray.
- Bake for 15 minutes.
- Carefully flip each tot.
- Bake another 5–10 minutes until golden brown and crispy.
5. Serve
- Allow the tots to cool for 2–3 minutes.
- Serve warm with sugar-free ketchup or a Greek yogurt garlic dipping sauce.
Healthy Sugar-Free Dipping Sauce
- ¼ cup plain Greek yogurt
- 1 teaspoon lemon juice
- ¼ teaspoon garlic powder
- ½ teaspoon chopped parsley
- Pinch of salt and black pepper
Mix everything together until smooth. Refrigerate for 10 minutes before serving.
Nutrition Information
Estimated per serving (¼ of the recipe), without dipping sauce.
| Nutrient | Amount |
|---|---|
| Calories | 140 |
| Protein | 10g |
| Total Carbs | 6g |
| Fiber | 3g |
| Net Carbs | 3g |
| Fat | 9g |
Weight-Loss Tips
- Use reduced-fat mozzarella to help lower calories.
- Drain zucchini thoroughly to avoid soggy tots.
- Bake instead of deep-frying.
- Pair with Greek yogurt dip for extra protein.
- Enjoy a measured portion as a snack or side dish.
Storage:
- Refrigerator: Up to 4 days in an airtight container.
- Freezer: Up to 2 months.
- Reheat: Air-fry at 375°F (190°C) for 4–6 minutes to restore crispiness.
Final Result: Delicious golden zucchini tots with approximately 10g protein and 3g net carbs per serving. Perfect for a low-carb, high-protein lifestyle!
