September 8, 2015 | Home >Healthy Kids > Best Recipes >Easy (Baked) Parmesan Sweet Potato Zucchini Tots with Creamy Ketchup
Easy (Baked) Parmesan Sweet Potato Zucchini Tots with Creamy Ketchup
September 8, 2015 | Home >Healthy Kids > Best Recipes >Easy (Baked) Parmesan Sweet Potato Zucchini Tots with Creamy Ketchup

Easy (Baked) Parmesan Sweet Potato Zucchini Tots with Creamy Ketchup

A fun afternoon snack or the perfect side to hamburger night, these baked parmesan sweet potato zucchini tots are happily devoured by even the pickiest eaters. And the creamy ketchup will become a new household favorite!

Easy (Baked) Parmesan Sweet Potato Zucchini Tots with Creamy Ketchup. A perfect snack or side dish that even the pickiest eater will love!Initially the idea of making my own tots seemed a little too time consuming. But it’s actually really easy, and I love that I know exactly what’s in them, can pronounce everything, and don’t have to include any preservatives… because there were zero leftovers. (ie. every. bite. devoured.)

Easy (Baked) Parmesan Sweet Potato Zucchini Tots with Creamy Ketchup. A perfect snack or side dish that even the pickiest eater will love!Boasting almost double the amount of fiber as regular potatoes, sweet potatoes are a true nutritional powerhouse. Their bright orange hue reflects their high beta-carotene and vitamin C content. But that’s not all: they’re also rich in vitamin D, iron, potassium, calcium, and manganese.

And they’re soooooo versatile!

I love adding them in to soups, in salads, in breakfast tacos, in muffins, and even in dessert.

Easy (Baked) Parmesan Sweet Potato Zucchini Tots with Creamy Ketchup. A perfect snack or side dish that even the pickiest eater will love!I peeled and then microwaved my sweet potato to save time; but you can boil yours if you prefer. The trick is to get it mostly cooked, but not too soft. Because after cooking, you need to grate the sweet potato. And if it’s too mushy it won’t work.

You also grate the zucchini and then squeeze out the extra “juice”/water so that the tots will hold together better. A tablespoon of coconut flour helps bind everything. Once all the ingredients are combined, use your fingers to shape them into little cylinders. They don’t have to be perfect, but getting a consistent shape is nice. Look how cute they were when I posted them on Instagram!

Easy (Baked) Parmesan Sweet Potato Zucchini Tots with Creamy Ketchup. A perfect snack or side dish that even the pickiest eater will love!

The flavor of the tots is divine. You could eat them by the handful, as-is.  OR… you could dip them in the most delicious creamy ketchup (highly recommended!)— just combine equal parts plain Greek yogurt with ketchup.

Easy (Baked) Parmesan Sweet Potato Zucchini Tots with Creamy Ketchup. A perfect snack or side dish that even the pickiest eater will love!

 

FOOD - Easy (Baked) Parmesan Sweet Potato Zucchini Tots with Creamy Ketchup - These aren't just your regular tater tots! They have 2 veggies that pack in way more nutrition than just regular potatoes. Plus your kids will love helping you make these! http://www.superhealthykids.com/easy-baked-parmesan-sweet-potato-zucchini-tots-creamy-ketchup/

Kelly is the author, recipe creator, and food photographer behind the blog Nosh and Nourish. She incorporates nourishing superfoods into every meal for her husband, adorable toddler, and herself (think quinoa, sweet potatoes, walnuts, kale, blueberries, etc..) and manages to keep everything tasting absolutely delicious! When not creating new recipes or taking pictures of them, you can find her exploring the Rocky mountains, gardening, hiking, or fly-fishing

Easy (Baked) Parmesan Sweet Potato Zucchini Tots with Creamy Ketchup

  • Nutrition per serving   % daily value
  • Calories: 82 4%
  • Fat: 2 g 3%
  • Carb: 11 g 4%
  • Fiber: 1 g 4%
  • Protein: 4 g 8%
  • Sugar: 4 g

Ingredients

  • 1 medium – sweet potato
  • 1 medium – zucchini
  • 1/4 cup – Parmesan cheese
  • 1/2 teaspoon – sea salt
  • 1/4 teaspoon – paprika
  • 1/8 teaspoon – garlic powder
  • 1 tablespoon – flour, coconut
Creamy Ketchup:
  • 2 tablespoon – Greek yogurt, plain
  • 2 tablespoon – ketchup

Directions

  1. Preheat oven to 375 degrees.
  2. Peel sweet potato and microwave on high for 3.5 - 4 minutes. (alternatively, you can boil a peeled sweet potato for 15 - 20 minutes instead). Let sweet potato cool for a few minutes so that you can safely handle it.
  3. Using a medium to large grater, grate the sweet potato... adding it to a medium mixing bowl.
  4. Then peel and grate the zucchini either over a thick paper towel or a tea towel. Once grated, squeeze out the excess "juice"/water from the zucchini.
  5. Then add the remaining ingredients into the mixing bowl with the sweet potato: grated zucchini, parmesan cheese, sea salt, paprika, garlic powder, and flour. Mix well, even using your hands to press and squeeze and make sure everything is thoroughly combined.
  6. Form the mixture into small cylinders with your fingers, making them about an inch and a half long. Set them on a lined baking sheet in rows so that they are not touching each other.
  7. Bake for 20 minutes. Then, flip them over. Then bake for another 15 - 20 minutes, until lightly browned.
  8. Combine the Greek yogurt and ketchup to make the dipping sauce.
  9. Serve tots hot / immediately with the sauce.

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 82 4%
  • Fat: 2 g 3%
  • Carb: 11 g 4%
  • Fiber: 1 g 4%
  • Protein: 4 g 8%
  • Sugar: 4 g
written by
Kelly

Leave a Comment

Your email address will not be published. Required fields are marked *

Comments(6)

I’m totally intrigued by this idea of making tots with sweet potatoes!

Mindy says:

Love this idea! Has anyone tried combining the ingredients in a blender instead of grading it ?

Danielle says:

Sounds yummy. Can these be frozen pre baking?

Carrie says:

Do these freeze well?

Heather says:

I think I’m going to try these in mini muffin pans! Can’t wait!

Cat says:

These look really great! Can you freeze them before or after you bake them?

Subscribe!
Join over 50k subscribers and get free weekly recipes, resources, and fun delivered right to your inbox.