Air Fryer Zucchini Cheddar Tots – Crispy, Cheesy & Healthy Snack Idea

Looking for a healthy snack idea that’s both kid-approved and keto-friendly? These Air Fryer Zucchini Cheddar Tots are the perfect crispy, cheesy, low-carb snack made with just a few wholesome ingredients. Whether you’re serving them as an appetizer, lunchbox addition, or afternoon bite, they’re a delicious way to sneak more veggies into your day—without sacrificing flavor or crunch.

These tots are baked to crispy perfection in the air fryer, not deep-fried, and can easily be made gluten-free, low-carb, or vegetarian, depending on your preferences.

---

Why You’ll Love These Zucchini Tots

• Crispy outside, soft cheesy center

• Made with real ingredients—no flour required

• Packed with veggies and protein

• Low-carb, family-friendly snack or side

• Great for meal prep, lunchboxes, or party appetizers

• Ready in under 30 minutes

---

Ingredients Overview: What You’ll Need

Main Ingredients:

• 2 medium zucchinis, grated

• 1 cup shredded sharp cheddar cheese

• ½ cup almond flour or panko breadcrumbs (low-carb or gluten-free)

• 1 large egg

• 1 clove garlic, minced (or ½ tsp garlic powder)

• ¼ tsp onion powder

• Salt & pepper to taste

Optional Add-Ins:

• 1 tbsp chopped parsley or chives

• Pinch of chili flakes for heat

• 1 tbsp Parmesan cheese for extra flavor

---

How to Make Air Fryer Zucchini Cheddar Tots

Step 1: Grate & Drain the Zucchini

• Grate zucchini using a box grater

• Place in a clean kitchen towel or cheesecloth and squeeze out as much moisture as possible

• This step is crucial for crispy tots—too much water = soggy results

Step 2: Mix the Tot Batter

In a large bowl, combine:

• Drained zucchini

• Shredded cheddar

• Egg

• Almond flour or breadcrumbs

• Garlic, onion powder, salt & pepper

• Mix well until a sticky mixture forms

If the mix feels too wet, add an extra tablespoon of almond flour or breadcrumbs

Step 3: Shape the Tots

• Scoop about 1 tablespoon of mixture and shape into mini cylinders

• You should get around 18–22 tots

• Place them on a plate or tray, ready for air frying

Step 4: Air Fry Until Crispy

• Preheat air fryer to 400°F (200°C)

• Lightly spray the basket with oil

• Place tots in a single layer (don’t overcrowd)

• Spray the tops lightly with oil spray

Air fry for 10–12 minutes, flipping halfway, until golden and crisp

Every air fryer is slightly different—start checking at 8 minutes

---

Dipping Sauce Ideas

These tots pair perfectly with your favorite dipping sauces:

• Greek yogurt ranch

• Spicy mayo

• Sugar-free ketchup

• Garlic aioli

• Sriracha Greek yogurt dip

• Avocado lime sauce

---

Tips, Variations & Substitutions

Tips for Best Results:

• Drain the zucchini thoroughly to prevent soggy tots

• Use sharp cheddar for the best flavor and melty texture

• Shape tots firmly—this helps them crisp better

• Don’t skip the oil spray in the air fryer—it promotes browning

Flavor Variations:

• Add finely diced bell pepper or jalapeño

• Mix in Parmesan or mozzarella

• For Italian-style: add basil, oregano, and dip in marinara

Ingredient Substitutions:

• Almond flour → oat flour, crushed pork rinds, or gluten-free breadcrumbs

• Egg → flax egg (for vegan version, but texture will be softer)

• Cheese → swap cheddar for mozzarella or dairy-free cheese

---

Nutrition & Health Notes

These zucchini cheddar tots are naturally low in carbs and high in fiber and protein. They’re also packed with vitamin C, beta-carotene, and minerals from zucchini—making them a clean snack choice for kids and adults alike.

Approximate Nutrition (Per 5 tots):

• Calories: 180

• Protein: 9g

• Fat: 13g

• Net Carbs: 3–4g

• Fiber: 2g

---

FAQs About Air Fryer Zucchini Tots

1. Do I have to use an air fryer?

No, you can also bake them! Preheat oven to 400°F, line a baking sheet with parchment, and bake for 18–22 minutes, flipping halfway.

2. Can I freeze these tots?

Yes! After shaping (before or after cooking), freeze in a single layer on a tray. Once frozen, transfer to a zip bag. Air fry from frozen for 2–3 extra minutes.

3. How do I keep the tots from falling apart?

Make sure to squeeze zucchini very well and shape the mixture firmly. Don’t skip the egg or binder (almond flour, breadcrumbs, etc.).

4. Are these keto?

Yes—if made with almond flour or crushed pork rinds instead of breadcrumbs, they’re keto-friendly and very low in net carbs.

5. Can I make them dairy-free?

Yes! Use dairy-free cheese alternatives and flax egg for a dairy-free, egg-free version—though they will be softer.

6. Are these toddler/kid-friendly?

Absolutely! The mild flavor and cheesy texture make them perfect for kids. Serve with a fun dip and you’ve got a winning snack.

7. Can I meal prep these?

Yes—cook a batch, cool, and store in the fridge for 3–4 days or freeze. Reheat in the air fryer for a few minutes to crisp up again.

Print