Sweet Potato Zucchini Tots

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These sweet potato zucchini tots are both savory and sweet with a soft and pillowy texture. They’re perfect for lunch, a side, or a fun snack!

Sweet potato zucchini tots served with avocado and yogurt.

Zucchini and sweet potatoes are vegetables that are so nutrient-dense and pair so well together. The sweet potato adds the perfect touch of sweetness and the zucchini and cheese add a savory flavor to balance out the potatoes. They freeze well and are great served with a dip or on their own!

What You’ll Need

Here is what you’ll need to make these sweet potato zucchini tots:

  • Sweet Potato: The main star ingredient for these tots. You can either cook the potato in the microwave or in the oven.
  • Zucchini: You can remove the skin if you’d like, but I incorporated the skin into the mixture for all the more nutrients!
  • Breadcrumbs: I like to use plain flavored panko breadcrumbs.
  • Shredded Cheese: Used to add flavor to these veggie tots. I used parmesan cheese, but you may use any cheese.
  • Onion Powder:  For added flavor.
  • Salt: Optional ingredient for a little added flavor. You can make a batch without salt for a younger baby and add salt to the rest for everyone else!
Freshly baked sweet potato zucchini tots.

Step By Step Instructions

  1. Pierce the sweet potato several times with a fork and cook it in the microwave for 6-7 minutes, or until it is soft and tender. Transfer the flesh to a bowl and measure out 1 cup of the mashed potato.
  2. Shred the zucchini using a cheese grater. I used the side with the smallest-sized holes on my box grater to get the mixture to be as smooth as possible, but if you prefer larger chunks in the tots, use a larger-sized hole on the grater. You will want to have about 1 cup of packed grated zucchini.
  3. Use your hands, a towel, or a cheesecloth to squeeze out as much moisture from the zucchini as possible. Once you remove the moisture, you should end up with about 1/2 cup of the grated zucchini.
  4. Add the zucchini, mashed sweet potato to a bowl along with the breadcrumbs, cheese, onion powder, and salt (if using). Mix well until combined.
  5. Scoop out tablespoon-sized portions and shape them into small tots. Place the tots on a parchment paper-lined pan.
  6. Bake at 400 degrees Fahrenheit for about 15-18 minutes, or until the edges begin to slightly brown.
Steps to make sweet potato zucchini tots.

Ingredient Substitutions

  • Zucchini: The zucchini may be replaced with any other veggies! Carrots would also work well in this recipe.
  • Breadcrumbs: I use panko breadcrumbs in this recipe, but for a gluten-free version, replace the breadcrumbs with almond flour.
  • Cheese: For a dairy-free version, substitute the cheese for dairy-free shredded cheese. You may also swap it with nutritional yeast.
Sweet potato zucchini tots served with avocado and yogurt.

Storage Instructions

Once cooled, store the sweet potato zucchini tots in an airtight container in the refrigerator for up to 3 days. To reheat, bake the tots at 350 degrees for 5 minutes or microwave for 15-20 seconds or until warmed. To freeze, place the cooled tots in a freezer-safe Ziploc bag and freeze for up to 3 months. Defrost at room temperature before reheating, or quickly reheat on high in the microwave for 20-30 seconds, adding 10-second increments as needed. You may also reheat these tots in the air fryer using your air fryer’s reheat function.

Frequently Asked Questions

What is the best way to prep the sweet potato?

I like to plan ahead and prep the sweet potatoes for this recipe beforehand. You can roast it in the oven if you have some time or quickly cook it in the microwave if you’re in a pinch!

Do I need to squeeze the liquids out of the zucchini?

Yes, squeezing the liquid out of the zucchini helps prevent the tots from being too soggy in texture.

Can I make these tots dairy-free?

Yes! Swap the parmesan cheese for dairy-free cheese, or nutritional yeast.

Do these tots still bind well since they don’t contain eggs?

Yes! The consistency of the sweet potato helps serve as a binder so that they still hold together and maintain their shape.

What is the consistency of these tots?

These tots aren’t like your traditional crispy potato tots. They are soft and pillowy in texture with a slightly crisp coating.

Recipe Notes

  • It is extremely important to remove as much moisture from the zucchini as possible. Excess moisture will result in an overmoist mixture that will cause the tots to be soggy. You can use your hands or a towel, but I find that using a nut milk bag is the easiest to remove the most moisture.
  • I used 4-cheese Mexican blend cheese in this recipe for added flavor. Mozzarella cheese is a good low-sodium alternative for young babies.
  • Add salt and other seasonings for a bit more flavor if serving to adults. I usually make a batch for my baby and add salt and a little spice to a batch for everyone else!
Sweet potato zucchini tots served with avocado and yogurt.

Here are some other veggie-based recipes that you may like!

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Sweet potato zucchini tots served with avocado and yogurt.
5 from 4 votes

Sweet Potato Zucchini Tots

These sweet potato zucchini tots are both savory and sweet with a soft and pillowy texture. They're perfect for lunch, a side, or a fun snack!
Prep: 12 minutes
Cook: 18 minutes
Total: 30 minutes
Servings: 20 tots

Ingredients 

  • 1 cup mashed sweet potato, from about 1 large sweet potato
  • 1 cup grated zucchini, packed, from about 1 medium zucchini
  • ¼ cup parmesan cheese
  • ¼ cup plain Panko breadcrumbs
  • ½ tsp onion powder
  • ¼ tsp salt, optional

Instructions 

  • Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper.
  • Pierce the sweet potato several times with a fork and cook it in the microwave for 6-7 minutes, or until it is soft and tender. Transfer the flesh to a bowl and measure out 1 cup of the mashed potato.
  • Shred the zucchini using a cheese grater. I used the side with the smallest-sized holes on my box grater to get the mixture to be as smooth as possible, but if you prefer larger chunks in the tots, use a larger-sized hole on the grater. You will want to have about 1 cup of packed grated zucchini.
  • Use your hands, a towel, or a cheesecloth to squeeze out as much moisture from the zucchini as possible. Once you remove the moisture, you should end up with about 1/2 cup of the grated zucchini.
  • Add the zucchini, mashed sweet potato to a bowl along with the breadcrumbs, cheese, onion powder, and salt (if using). Mix well until combined.
  • Scoop out tablespoon-sized portions and shape them into small tots. Place the tots on a parchment paper-lined pan.
  • Bake at 400 degrees Fahrenheit for about 15-18 minutes, or until the edges begin to slightly brown. Let them cool completely before serving.

Notes

  • It is extremely important to remove as much moisture from the zucchini as possible. Excess moisture will result in an overmoist mixture that will cause the tots to be soggy. You can use your hands or a towel, but I find that using a nut milk bag is the easiest to remove the most moisture.
  • I used 4-cheese Mexican blend cheese in this recipe for added flavor. Mozzarella cheese is a good low-sodium alternative for young babies.
  • Add salt and other seasonings for a bit more flavor if serving to adults. I usually make a batch for my baby and add salt and a little spice to a batch for everyone else!

Nutrition

Calories: 14.81kcal, Carbohydrates: 2.15g, Protein: 0.73g, Fat: 0.39g, Saturated Fat: 0.22g, Polyunsaturated Fat: 0.03g, Monounsaturated Fat: 0.1g, Cholesterol: 0.85mg, Sodium: 29.71mg, Potassium: 41.7mg, Fiber: 0.3g, Sugar: 0.49g, Vitamin A: 965.6IU, Vitamin C: 1.28mg, Calcium: 19.35mg, Iron: 0.11mg
Like this recipe? Rate and comment below!
Until next time, Lily!

About Lily Payen

Hi, I’m Lily! The mama behind Feeding Tiny Bellies. I’m here to help you take some of the stress out of meal times for your little ones. My goal is to create simple recipes with baby in mind that can easily be adapted for the entire family.

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11 Comments

    1. Hi Samantha! Almond flour would also work as a substitute for breadcrumbs! You could also try using gluten-free oat flour, but I have not tested this variation.

    1. Hi Brittany! I would use 2 to 3 tablespoons of nutritional yeast in place of the parmesan since it tends to be a little saltier than parmesan cheese.

    1. Hi Grace! Yes, these can be frozen in an airtight container or freezer safe ziploc bag for up to 3 months😊

  1. 5 stars
    My daughter loves everything on your site but especially these! Thank you for doing the thinking so I don’t have to!!

    1. Hi Michelle! The side sauce is a yogurt dip (mix of Greek yogurt, garlic powder and black pepper)😊