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–+ servings
Baked Veggie Tots

Crispy Baked Veggie Tots That Kids Will Love!

Baked Veggie Tots are a fun and nutritious twist on classic veggies, perfect for sneaking greens into kids' meals.
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Prep Time 15 minutes
Cook Time 25 minutes
Cooling Time 5 minutes
Total Time 45 minutes
Servings: 4 tots
Course: Snacks
Calories: 100
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Veggie Mixture
  • 1 cup Zucchini Add moisture and nutrients; substitute with yellow squash if desired.
  • 1 cup Carrot Provides natural sweetness; use sweet potato for variation.
  • 1 cup Broccoli Introduces fibrous texture; can swap with spinach.
  • 1 cup Potato Acts as a binder; sweet potato or cauliflower are great alternatives.
Binding Agents
  • 2 large Eggs For vegan options, replace with flax or chia egg.
  • 1 cup Panko Breadcrumbs Use traditional or gluten-free as needed.
Flavor Enhancers
  • 1 cup Cheddar Cheese Opt for non-dairy cheese for lactose-free diets.
  • 1 teaspoon Onion Powder Fresh chopped onions can be used for bolder taste.
  • 1 teaspoon Garlic Powder Fresh garlic serves as a tasty alternative.
  • 2 tablespoon Parsley Can be substituted with thyme or basil.

Equipment

  • Oven
  • food processor
  • Baking sheet
  • Parchment paper

Method
 

Step‑by‑Step Instructions
  1. Preheat your oven to 200°C (400°F) and prepare a baking sheet lined with parchment paper.
  2. Peel and chop the potato and carrot into small pieces. Roughly chop the zucchini and broccoli florets.
  3. Using a food processor, blitz the vegetables until crumb-like. Transfer to a dishcloth to squeeze out excess moisture.
  4. Squeeze out as much moisture as possible from the processed veggies and transfer to a mixing bowl.
  5. In the bowl, add eggs, panko breadcrumbs, and cheese. Mix thoroughly until well combined.
  6. Shape tablespoon-sized portions of the mixture into tots and place on the baking sheet, spaced apart.
  7. Bake for 20-25 minutes until golden-brown and crispy.
  8. Cool for a few minutes before serving warm with your favorite dip.

Nutrition

Serving: 1totCalories: 100kcalCarbohydrates: 15gProtein: 3gFat: 4gSaturated Fat: 2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 1gCholesterol: 70mgSodium: 200mgPotassium: 350mgFiber: 3gSugar: 2gVitamin A: 200IUVitamin C: 10mgCalcium: 50mgIron: 1mg

Notes

Squeeze out excess moisture to ensure crispy tots; uniform sizes help with even baking.

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