Healthy Zucchini Tots – Air Fryer Snack for Veggie Lovers

Looking for a healthy, low-carb snack that satisfies like comfort food? These Air Fryer Zucchini Cheddar Tots are golden, cheesy, and packed with vegetables—without the carbs or guilt. Made with shredded zucchini, sharp cheddar, and almond flour, they’re crispy on the outside, tender inside, and perfect for dipping.

Whether you’re doing keto, gluten-free, or just want to sneak in more veggies, these homemade tots are easy to make and ideal for snacking, side dishes, or even breakfast.

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Why Zucchini Tots Are Perfect for Keto

Traditional tater tots are made with starchy potatoes, breadcrumbs, and flour—total carb bombs. These zucchini cheddar tots are:

• Low in net carbs (just 1–2g per tot!)

• Gluten-free and grain-free

• High in healthy fats and protein

• Crispy without frying, thanks to the air fryer

Zucchini keeps them moist and veggie-packed, while cheddar melts into savory perfection. Almond flour adds structure with minimal carbs.

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Ingredient Overview: What You’ll Need

Zucchini

Use 1 medium zucchini, grated and thoroughly squeezed dry. Too much moisture will prevent crisping. Zucchini adds fiber, vitamins, and volume.

Cheddar Cheese

Sharp cheddar gives these tots their signature savory flavor. It melts into the mix and helps the outsides brown and crisp in the air fryer.

Egg

Acts as a binder to hold the tots together. One large egg is enough for a single batch.

Almond Flour

Keeps the mixture low-carb while adding just enough body. Use finely ground almond flour—not almond meal—for best texture.

Garlic Powder, Onion Powder, Salt & Pepper

These simple seasonings bring out the cheddar flavor and add depth.

Optional Add-Ins

• Chopped parsley or chives

• Grated Parmesan

• Red pepper flakes or paprika for spice

• Nutritional yeast for extra umami

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How to Make Keto Zucchini Cheddar Tots in the Air Fryer

1. Prep the Zucchini

• Grate 1 medium zucchini (about 1½ cups).

• Place in a cheesecloth or clean towel and squeeze out as much liquid as possible—this is crucial!

• You should end up with about 1 cup of tightly packed, dry zucchini.

2. Mix the Ingredients

In a mixing bowl, combine:

• 1 cup grated zucchini (well-drained)

• ½ cup shredded sharp cheddar

• 1 large egg

• ¼ cup almond flour

• ¼ tsp garlic powder

• ¼ tsp onion powder

• Salt & pepper to taste (start with ¼ tsp each)

Mix until fully combined into a thick batter.

3. Shape the Tots

• Use your hands to shape 1 tbsp portions into small cylinder shapes.

• You should get about 12–14 tots per batch.

4. Air Fry

• Preheat air fryer to 400°F (200°C) for 3–5 minutes.

• Spray air fryer basket with oil or line with parchment with holes.

• Place tots in a single layer, not touching.

• Spray or brush lightly with oil.

Cook 8–10 minutes, flipping halfway through, until golden and crispy.

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Tips, Variations & Substitutions

Tips for Crispy Tots

• Dry your zucchini completely—squeeze out every drop!

• Use finely shredded cheese for better mixing.

• Don’t overcrowd the air fryer—cook in batches if needed.

• Let the mixture chill for 10 minutes if too soft to shape.

Variations

• Spicy Tots: Add cayenne or chopped jalapeños.

• Italian Style: Mix in Italian herbs and serve with sugar-free marinara.

• Bacon Cheddar: Add 2 tbsp chopped cooked bacon for extra richness.

• Breakfast Tots: Add crumbled sausage or serve alongside eggs.

Substitutions

• No almond flour? Try coconut flour (use only 1 tbsp, it’s more absorbent).

• No egg? Use a flax egg (1 tbsp ground flax + 2.5 tbsp water, let sit 5 minutes).

• Dairy-free? Use dairy-free cheddar shreds and an egg replacer.

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Serving Ideas & Occasions

These keto tots are perfect for:

• Healthy afternoon snacks

• Party appetizers or game day bites

• Side dish with burgers or eggs

• Kid-friendly lunchboxes

• Meal prep: reheat perfectly in air fryer or toaster

Dip Pairings

• Sugar-free ketchup

• Avocado ranch

• Keto sriracha mayo

• Sour cream with chives

• Low-carb BBQ sauce

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Nutritional & Health Benefits

Zucchini cheddar tots are veggie-forward, satiating, and keto-approved.

Estimated Nutrition (per 2–3 tots, recipe makes 12–14):

• Calories: 90–100

• Protein: 5g

• Fat: 7–8g

• Net Carbs: 2g

• Fiber: 1g

Health Highlights:

• Zucchini is rich in vitamin C and potassium, with almost no net carbs.

• Cheddar cheese offers calcium, protein, and fat for fuel.

• Almond flour provides healthy fats and fiber to support digestion and satiety.

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Frequently Asked Questions (FAQ)

1. Can I bake these in the oven instead of air frying?

Yes! Bake at 400°F (200°C) on a parchment-lined baking sheet for 18–20 minutes, flipping halfway. They won’t be quite as crispy but still delicious.

2. Can I make these ahead of time?

Absolutely. Store cooked tots in the fridge up to 4 days. Reheat in the air fryer at 375°F for 3–5 minutes until crispy again.

3. Can I freeze zucchini tots?

Yes—freeze them after shaping but before cooking. Place on a baking sheet to freeze individually, then transfer to a bag. Air fry from frozen at 400°F for 10–12 minutes.

4. Do I have to peel the zucchini?

No, the peel is soft and nutritious. Just wash well and grate with peel on.

5. Why are my tots soggy?

Most likely from excess moisture in the zucchini. Always squeeze it thoroughly, and don’t crowd the air fryer.

6. Can I add protein to these?

Yes—add 2 tbsp of finely chopped cooked bacon, sausage, or even unflavored protein powder (just 1 tbsp) for a boost.

7. Are these toddler/kid-friendly?

Absolutely! Just skip the spicy add-ins. These are a great way to get kids to eat veggies and healthy fats.

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