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.

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!

4 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? 

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