High-Protein Crispy Baked Zucchini Tots
Golden, crispy zucchini tots packed with cheese and herbs — high-protein, low-carb, and ready in 35 minutes
Jump to Recipe
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.
Prep
15 min
Cook
20 min
Servings
4
Protein
10g
Net Carbs
3g
Calories
140
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.
Mary The High Protein Recipes
High-Protein Crispy Baked Zucchini Tots
Ingredients
Instructions
- : 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.
Notes & 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: NutrientPer serving
- Nutrition: Calories140
- Nutrition: Protein10g
- Nutrition: Net carbohydrates3g
- Nutrition: Total carbohydrates5g
- Nutrition: Fiber2g
- Nutrition: Total fat9g
- Nutrition: Sodium320mg
- Nutrition: Estimates based on zucchini, egg, cheese, and almond flour. Exact numbers vary with cheese amount and oil spray.
- Nutrition: Extra cheesy:
- Nutrition: Add more shredded cheese or a bit of cream cheese to the mixture.
- Nutrition: Herb-forward:
- Nutrition: Increase the fresh herbs for brighter flavor.
- Nutrition: Spicy version:
- Nutrition: Add a pinch of red pepper flakes or finely diced jalapeño.
- Nutrition: Air-fryer option:
- Nutrition: Air fry at 375°F (190°C) for 12–15 minutes, shaking halfway, until golden and crispy.
Variations & serving ideas
- 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.
Storage
- MethodTimeNotes
- RefrigeratorUp to 4 daysStore in an airtight container; reheat in oven or air fryer
- FreezerUp to 2 monthsFreeze in a single layer, then transfer to a bag; reheat from frozen
- Meal prepUp to 4 daysGreat for quick high-protein snacks or sides
Frequently asked questions
1. Protein per serving?
10 grams 5 grams 15 grams 8 grams
2. Net carbs per serving?
8g 3g 6g 10g
3. Why is squeezing the zucchini important?
It is required for safety It removes excess liquid so the tots stay crispy and hold together It reduces the protein It is not important
4. About how long do these take?
1 hour About 35 minutes 15 minutes 50 minutes
5. Best way to reheat leftovers?
Microwaved until soggy In the oven or air fryer until crisp again Eaten frozen Boiled Try again
Comments
No comments yet. Be the first!