A Spicy Perspective

Healthy Baked Zucchini Tots

Healthy Baked Zucchini Tots: These 6-Ingredient Zucchini Tots are gluten free and packed with flavor! Perfect as an appetizer or side dish!

Healthy Baked Zucchini Tots (Gluten Free!) | #ASpicyPerspective #glutenfree #tots #zucchini #healthy


We’ll get to these cute and delicious Zucchini Tots, but first Zucchini…

Chances are, if you’re a gardener and happened to plant zucchini this year, you’ve got bushels of these tender green batons coming out of your garden right now.

What should you do with your mountain of zucchini? You could make…

Just to name a few. Zucchini lovers unite!

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Zucchini Tots Ingredients

However, my latest zucchini addiction is Healthy Baked Zucchini Tots made with only 6 ingredients (+ salt and pepper) and they’re gluten free to boot.

  • Zucchini – Shredded and squeezed, zucchini is the main star of this recipe.
  • Eggs – This helps hold everything together.
  • Italian Blend Cheese – To add flavor and some fats to the tots.
  • Rice Cereal – If you don’t need to make this gluten free you can use panko breadcrumbs here.
  • Italian Seasoning – Flavoring to give them a boost of  italian flavor.
  • Garlic Powder – Delicious garlic flavor that won’t turn bitter when baking.
  • Salt and Pepper – It’s all about enhancing and balacing with these two.

Ingredients #ASpicyPerspective #Zucchini #Tots #BakedZucchini #ZucchiniTots #SideDish #Appetizer #LowCarb #Healthy

How To Make Zucchini Tots

  1. Preheat the oven to 400 degrees F. Shred the zucchini and measure out 2 cups tightly packed. Dump the zucchini onto a paper towel. Then use another paper towel to press out as much moisture as possible. Discard the paper towels. Place the zucchini in a large bowl.
  2. Crush the rice cereal into fine crumbs. Add the eggs, cheese, crushed rice cereal, herbs, garlic, salt and ground black pepper. Mix well to combine.
  3. Using a 2-teaspoon cookie scoop, spoon out tightly packed portions of zucchini mixture and place on parchment paper lined baking sheets. This is to help them not spread.
  4. Bake for 20-25 minutes until golden.

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Perfect Side Dish

Healthy Baked Zucchini Tots make a wonderful side dish or snack for kids and adults alike.

Once baked, they have the consistency of tater tots, yet have a lot more going for them, including zesty flavor as well as protein, vitamins, and minerals!

Here are a couple of main dishes that these Zucchini Tots go so well with:

Baked Zucchini #ASpicyPerspective #Zucchini #Tots #BakedZucchini #ZucchiniTots #SideDish #Appetizer #LowCarb #Healthy

To Serve

Healthy Baked Zucchini Tots are fun to make and even more fun to dunk. Try them with ketchup, honey mustard, ranch, or blue cheese dressing.

Zucchini Tots (Gluten Free!) | #ASpicyPerspective #glutenfree #tots #zucchini #healthy #lowcarb


My kids love these little guys. And I love that I’m sneaking extra veggies into their diet.

As an added bonus, Healthy Baked Zucchini Tots are easy to freeze! Just bake them according to the recipe, place in a zip bag and freeze.

When you’re ready to use them, warm them in the oven at 350 for about 10-15 minutes!

Best Baked Zucchini Tots (Gluten Free!) | #ASpicyPerspective #glutenfree #tots #zucchini #healthy #lowcarb

See The Recipe Card Below For How To Make Healthy Baked Zucchini Tots. Enjoy!

Even More Zucchini Recipes!

Baked Zucchini Tots (Gluten Free!) | #ASpicyPerspective #glutenfree #tots #zucchini #healthy #lowcarb

Healthy Baked Zucchini Tots (Gluten Free!) | #ASpicyPerspective #glutenfree #tots #zucchini #healthy
Print Recipe
5 from 23 votes
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Healthy Baked Zucchini Tots

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Healthy Baked Zucchini Tots: These 6-Ingredient Zucchini Tots are gluten-free and packed with flavor! Perfect as an appetizer or side dish!
Servings: 6


  • 2 cups packed shredded zucchini
  • 2 large eggs
  • 2/3 cups shredded Italian blend cheese (could use low fat cheese)
  • 1/2 cup crushed rice cereal, such as Rice Chex or gluten-free rice puffs
  • 1 1/2 teaspoons Italian Seasoning
  • 1/2 teaspoon garlic powder
  • salt and pepper


  • Preheat the oven to 400 degrees F. Shred the zucchini and measure out 2 cups tightly packed. Dump the zucchini onto a paper towel. Then use another paper towel to press out as much moisture as possible. Discard the paper towels. Place the zucchini in a large bowl.
  • Crush the rice cereal into fine crumbs. Add the eggs, cheese, crushed rice cereal, herbs, garlic, 1/2 teaspoon of salt and 1/4 teaspoon ground black pepper. Mix well to combine.
  • Using a 2-teaspoon cookie scoop, spoon out tightly packed portions of zucchini mixture and place on a parchment paper-lined baking sheets. Bake for 20-25 minutes until golden.


Serving: 6tots, Calories: 86kcal, Carbohydrates: 3g, Protein: 5g, Fat: 5g, Saturated Fat: 3g, Cholesterol: 67mg, Sodium: 102mg, Potassium: 146mg, Fiber: 0g, Sugar: 1g, Vitamin A: 295IU, Vitamin C: 7.4mg, Calcium: 113mg, Iron: 0.7mg
Course: Appetizer, Healthy, Snack
Cuisine: American
Author: Sommer Collier

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55 comments on “Healthy Baked Zucchini Tots”

  1. Very nice, quick and tasty but a little salty, perhaps needs less than half teaspn of salt? Just needs a crispy salad to complete dish!

  2. Easy, Excellent healthy  app recipe using zucchini! 

  3. My 12 year old and a couple of his friends wanted to cook in my kitchen. I told them they could make anything they want as long as it used zucchini. They were delicious! The Tweens loved them. My son made more the same day. Thanks!

  4. Would Rice Krispies work too?

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  6. These were good, but I found them to be too salty. Also, mine fell flat – there was too much liquid in the bowl when I was shaping them. I squeezed as much liquid as I could out of the zucchini. If I were to make these again, I would omit the salt entirely, or cut it back to 1/8 tsp. Also, I would drain off most of the excess egg liquid before shaping them into balls.

  7. Thank you for this great idea to use and preserve a ton of zukes, and esp thanks for the awesome print feature on your site! This is my first visit and I will be bookmarking!!

  8. Yes, it’s really yum. Thanks for this recipe!

  9. These are DELICIOUS!   Fun and easy to make.  My grandkids will love them too!

    Thank you!

  10. ABSOLUTELY DELICIOUS!!! PERFECT low carb snack fresh from my garden. Thank you for the recipe!

  11. This recipe is fantastic!  I have a 7 year old boy who absolutely loves these, so it’s a home run in my book!

  12. Do they freeze?

    • Hi Angela,

      Yes! Just freeze in a single layer on a baking sheet, then place them all in an airtight container and place back in the freezer. This will allow you to take a few out at a time.

  13. Fantastic treat! I used panko crumbs and added fine chopped sautéed sweet onions with fresh dill, basil and parsley from garden. These were great additions! Thank you for the great recipe, loved by many!

  14. Oh so good! It tastes like sausage. I made a few changes ( used sharp cheddar cheese instead of Italian blend and crushed town house crackers instead of rice cereal) because I didn’t have all the ingredients on hand. I should have placed the pan in the oven immediately after placing the batter on the pan to avoid some of the draining of the liquid from the zucchini (had to go attend to baby), but still tastes amazing!

    • My trick for getting more/most water out of the zucchini is to lightly salt the zucchini once grated, mix well and allow to sit in a colander while gathering/prepping other ingredients. Then place the zucchini in a clean kitchen towel twist to release the liquid. The light salting does the trick every time. Remember to adjust the salt in the recipe accordingly :) :) :)

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  16. The nutritional value reads that this has no carbs, but every dry oz. of rice cereal contains 3 grams of carbs. I love the recipe, the idea and the results. But for no carb diets, this is incorrect. Just low carb(:

    • My boyfriend is diabetic and carbs turn into sugars, so that’s the only reason I thought i’d mention it. For someone who is insulin dependant or who has liver cancer, they would have to inject themselves accordingly. This doesn’t take away from how simple, eletant, healthy, creative and TASTY this dish is though!!

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  18. These are so good!

    I made one change, I used a ninja to chop up the Zucchini. I think that made them more liquidy. So, I put then in a six muffin pan. Fit perfect and they came out great. A definite keeper.

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  20. I love these! They are so tasty and such an easy recipe to make. I have lots of zucchini from my garden and have made them twice already. I am still trying to perfect them. I think the variable is how much one squeezes out their zucchini. I will definitely be making these for Book Club and other parties because I can see it will be super easy to have them made up and then just scoop them out and bake them up when everyone arrives. Thank you for such an easy and tasty treat!

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  24. Omg….never Tasted anything better..Sooooo amazing…easy to make and delicious

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  28. Can I use something other than the cereal? I have no dietary restrictions and Chex seems like it would add sweetness I don’t necessarily want.


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  30. Do I really need to use parchment paper for these? I don’t have any. The recipes looks very good.

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  33. Add 1 cup parmesan cheese…FANTASTIC!

  34. Looks awesome! 

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  36. Any thoughts on how to make this dairy free? It sounds amazing, but I can’t have the cheese. Thanks!

  37. You have NO IDEA how excited  I am to see these! Thank you!

  38. These look great, Sommer!! I’m going to substitute the rice cereal with crushed pork rinds for a super low carb option!!

  39. These are a superb way to eat courgettes. I have harvested 37 so far from my garden and there might be two or three more so I am making this for a cocktail party tomorrow night. Great recipe!

  40. Oh I wonder if my 2 year old would eat theses. I am looking for ways to feed her zucchini that she will actually eat. These might just be the way.

  41. I am going to make these for our boys!

    • I feel like 1 egg would’ve been fine. I wrung out the zucchini really well and it was still too soupy to keep it’s consistency. They are super delicious though. They look more like crab cakes so my 5 year old won’t touch them, but my husband says that’s a good thing….and believe me, he needs veggies snuck into his food too! 😆