High-Protein Crispy Baked Zucchini Tots
High-Protein Crispy Baked Zucchini Tots
Golden, crispy zucchini tots packed with cheese and herbs — high-protein, low-carb, and ready in 35 minutes
These high-protein crispy baked zucchini tots are a healthier take on the classic tater tot. Shredded zucchini, cheese, eggs, and a bit of almond flour form bite-sized tots that bake up golden and crispy on the outside while staying tender inside. Every serving delivers 10 g of protein and only 3 g net carbs.
Completely sugar-free, low-carb, and perfect as a side, snack, or appetizer.
Why you’ll love these tots
- 10g protein per serving — a satisfying high-protein snack or side
- Only 3g net carbs and fully sugar-free
- Crispy exterior with a soft, cheesy center
- Ready in about 35 minutes
- Baked, not fried
- Kid-friendly and great for dipping
Health notes
- High protein: Eggs and cheese create a protein-rich base.
- Low carb: Zucchini and almond flour keep net carbs very low.
- Sugar-free: No added sugar of any kind.
- Vegetable boost: A tasty way to add more zucchini to your meals.
Key element — squeeze the zucchini dry
After shredding the zucchini, salt it lightly and let it sit, then squeeze out as much liquid as possible. This is the most important step for crispy tots that hold their shape.
Ingredients
Tots base
- 2 medium zucchini (about 1 lb / 450g), shredded
- ½–¾ tsp salt (for drawing out moisture)
- 1 large egg
- ¾–1 cup shredded cheddar or mozzarella cheese
- ¼–⅓ cup almond flour (or coconut flour for lower carb)
- 2–3 Tbsp grated Parmesan cheese
- 2 green onions or a handful of fresh herbs (parsley/dill), chopped
- ½ tsp garlic powder
- Black pepper to taste
For baking
- Olive oil or avocado oil spray for the baking sheet
Optional extras
- Pinch of red pepper flakes
- ½ tsp onion powder
- Extra cheese for a cheesier tot
Swaps
- Higher protein: Add 1–2 Tbsp unflavored protein powder or extra cheese.
- Dairy-free: Use a dairy-free shredded cheese alternative and omit Parmesan.
- No almond flour: Use a bit more cheese and an extra egg white, or a small amount of coconut flour.
- Herb variation: Swap in fresh basil, chives, or cilantro.
Instructions
| 1 | Prep the zucchini. Shred the zucchini and place it in a colander. Sprinkle with the salt and toss. Let sit 8–10 minutes, then squeeze firmly with clean hands or a clean kitchen towel to remove as much liquid as possible. Transfer to a large bowl. |
| 2 | Make the mixture. Add the egg, shredded cheese, almond flour, Parmesan, green onions or herbs, garlic powder, and black pepper to the drained zucchini. Mix well until everything is evenly combined. The mixture should hold together when pressed. |
| 3 | Shape the tots. Preheat oven to 400°F (200°C). Line a baking sheet with parchment and lightly spray with oil. Scoop tablespoon-sized portions of the mixture and shape into small cylinders or tot shapes. Place them on the prepared sheet, spacing them slightly apart. Lightly spray the tops with oil. |
| 4 | Bake. Bake 18–22 minutes, flipping halfway through, until golden brown and crispy on the outside. For extra crispiness, broil the last 1–2 minutes while watching closely. |
| 5 | Serve. Let cool 2–3 minutes. Serve warm with sugar-free ketchup, ranch, or your favorite low-carb dipping sauce. |
Pro tips
- Squeezing the zucchini thoroughly is the single most important step for crispy tots that hold together.
- Don’t overcrowd the baking sheet — space them so air can circulate.
- Flip halfway for even browning on all sides.
- These reheat well in the air fryer or oven for leftover snacks.
- Make them smaller for appetizers or larger for a more substantial side.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 140 |
| Protein | 10g |
| Net carbohydrates | 3g |
| Total carbohydrates | 5g |
| Fiber | 2g |
| Total fat | 9g |
| Sodium | 320mg |
Estimates based on zucchini, egg, cheese, and almond flour. Exact numbers vary with cheese amount and oil spray.
Variations
Extra cheesy
Add more shredded cheese or a bit of cream cheese to the mixture.
Herb-forward
Increase the fresh herbs for brighter flavor.
Spicy version
Add a pinch of red pepper flakes or finely diced jalapeño.
Air-fryer option
Air fry at 375°F (190°C) for 12–15 minutes, shaking halfway, until golden and crispy.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Store in an airtight container; reheat in oven or air fryer |
| Freezer | Up to 2 months | Freeze in a single layer, then transfer to a bag; reheat from frozen |
| Meal prep | Up to 4 days | Great for quick high-protein snacks or sides |
FAQ
Test your knowledge
5 quick questions about these crispy baked zucchini tots
1. Protein per serving?
2. Net carbs per serving?
3. Why is squeezing the zucchini important?
4. About how long do these take?
5. Best way to reheat leftovers?
