Kirbie's Cravings

Keto Zucchini Tots

These crispy zucchini tots are a great way to use up leftover zucchini. They can be baked or cooked in the air fryer. They make a great side dish or snack and are low carb and keto-friendly.
overhead photo of a plate of zucchini tots

I love making vegetable tots. I previously made keto cauliflower tots and now I’m sharing a zucchini version.
close-up photo of keto tots on a plate

Crispy Coating

I’ve tried a few different keto breadings so far to create a crispy coating. For these tots, I used pork rinds breadcrumbs. They turn crispy and golden brown when baked at high heat.

You can grind up your own pork rinds, but I find it easier to buy ones that have already been ground up.

I recommend using unseasoned pork rind breadcrumbs. Seasoned ones can end up being too salty and I like to control the seasoning going into these tots.
photo of a tot being dipped in sauce

How to Make Keto Zucchini Tots

  • First, the zucchini needs to be squeezed dry.
  • Then, add in the parmesan, egg, coconut flour and Italian seasoning.
  • Shape the zucchini batter into cylinders. Roll until the tots are lightly coated in pork rind breadcrumbs.close-up photo of tots ready to go in the oven
  • Bake in the oven or cook in the air fryer at 400F until crispy.

Air Fried Versus Baked

Whether you bake or air fry, the tots will come out a beautiful golden brown and will be very crispy. I prefer the air fryer because it takes about half the time.
overhead photo of zucchini tots on parchment

More Zucchini Side Dishes

 

Keto Zucchini Tots

Servings: 3 (recipe makes 19 tots total)
Prep Time: 20 minutes
Cook Time: 8 minutes
Total Time: 28 minutes
Course: Appetizer
Cuisine: American
These crispy zucchini tots can be cooked in the air fryer or the oven. They make a great side dish or snack.
5 from 1 vote

Ingredients

  • 2 (lightly packed) cups finely shredded zucchini (about 1 1/2 medium zucchini)
  • 2 tbsp coconut flour
  • 1 tsp dry Italian seasoning
  • 1/2 cup shredded parmesan cheese
  • 1 large egg
  • 5 tbsp unseasoned pork rind breadcrumbs

Instructions

  • If baking, preheat oven to 400°F. Line two baking sheets with parchment paper.
  • Using a cheesecloth, wring dry zucchini in 4 batches. After unbundling the clumps of zucchini, you should be left with 1 1/2 cups (not packed) shredded zucchini.
  • Add zucchini, coconut flour, Italian seasoning, parmesan cheese, egg into a medium bowl. Stir and mix until everything is evenly blended.
  • Measure out 1 packed tablespoon of zucchini batter and squeeze between palm of hand once to compress it. I recommend doing this over the sink because some liquid will release out. Shape to resemble a cylinder tater tot shape. Place onto one of the prepared baking sheets. Repeat with the remaining zucchini batter.
  • In a small bowl, add pork rind breadcrumbs. Roll each tot in the breadcrumbs mixture a few times until the tots are lightly coated. I like to roll and then sprinkle some on top so that more of the crumbs stick. Place coated tots onto your other baking sheet, spacing them about 1/2 inch apart.
  • Bake tots for about 20-25 minutes or until golden and crispy.
  • If cooking in the air fryer, set air fryer to 400°F. Place tots in a single layer and cook about 8-10 minutes or until golden and crispy.

Notes

  • Do not leave out the coconut flour. It helps to absorb the excess liquid released by the zucchini. I don't recommend substituting with almond flour. I tested using almond flour but you end up having to use so much that the zucchini tots no longer taste like zucchini. I used Bob Red Mill's coconut flour.*
  • I used this cheesecloth.* to wring dry the zucchini.
  • I recommend using unseasoned pork rind crumbs, otherwise some brands may be too salty. I used Pork King Good unseasoned pork rind crumbs*.
  • *Some of the links contained in this post are affiliate links. Much like referral codes, this means I earn a small commission if you purchase a product I referred (at no extra charge to you).

Nutrition

Serving: 6tots, Calories: 180kcal, Carbohydrates: 6g, Protein: 16g, Fat: 10g, Saturated Fat: 5g, Cholesterol: 79mg, Sodium: 445mg, Potassium: 257mg, Fiber: 2g, Sugar: 3g, Vitamin A: 389IU, Vitamin C: 15mg, Calcium: 206mg, Iron: 1mg, Net Carbs: 4g

The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.

Did you make this recipe?I'd love to see it! Mention @KirbieCravings and tag #kirbiecravings!

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6 comments on “Keto Zucchini Tots”

  1. Wow, I like that this recipe uses pork rinds as the crisp coating!

  2. My grandson can’t each dairy cheese. Could I replace the parm wit nutritional yeast or another  vegan cheese? 

  3. Absolutely delicious! I’ve been missing potatoes like crazy and decided to try these, hoping they would be even half as good as tater tots. I actually prefer these now!!

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