Scrumptious Baked Zucchini Tots Recipe

Recipe From Dr. Mercola

As far as American food staples go, tater tots have remained popular since their invention in 1953.1 But although many people seem to love these soft, bite-sized foods, they’re absolutely far from healthy. Tater tots are usually available in frozen packages, and are most likely to have been heavily processed and the ingredients have been stripped of their nutrients. Plus, these tots are usually fried in unhealthy vegetable oils that can damage your health in the long run.

If you’re looking for an alternative to conventional tater tots, you will love this Scrumptious Baked Zucchini Tots Recipe. A combination of zucchini and raw cheddar cheese takes the place of potato, making for a healthier and tastier version of this classic that’s sure to be a hit among people of various ages.

Baked zucchini tots

Dr. Mercola’s Keto Salad Recipe

Cook Time: 16 to 18 minutes Serving Size: 6


  • Dr. Mercola’s coconut oil
  • 1 cup of organic grated zucchini
  • 1 large free range egg, lightly beaten
  • 1/4 medium onion, finely minced
  • 1/4 cup raw cheddar cheese
  • 1/3 cup tapioca starch or coconut flour
  • 1/4 teaspoon salt
  • Freshly ground black pepper, to taste
  • 1/2 teaspoon garlic powder


  1. Preheat oven to 400 degrees Fahrenheit. Grease baking sheet with coconut oil.
  2. Place grated zucchini into a clean dish towel and wring all of the excess water out.
  3. In a medium bowl combine all the ingredients and season with salt and pepper.
  4. Spoon 1 tablespoon of the mixture in your hands and roll into small ovals. Place on cookie sheet and bake for 16 to 18 minutes, turning halfway through cooking. Bake until golden.

This Scrumptious Baked Zucchini Tots Recipe Is Far From Boring

If you’re worried that these tots won’t taste as good, don’t fret. Because you made use of healthier ingredients, this Zucchini Tots recipe proves that you can enjoy some of your favorite foods without sacrificing flavor, and more importantly, your health. Who knows, you might like these better than the original.

Zucchini: A Perfect Fit for These Tots

Using grated zucchini instead of mashed potato for these tots might be one of the best decisions you can make. Zucchini is a perfect alternative not just because of its fresh taste, but because of the additional health benefits you can get from it. Zucchini is a low-calorie vegetable that does not contain bad cholesterol and unhealthy fats, but is rich in dietary fiber. This is good news for people who are watching their weight, and/or those who want to increase their daily fiber intake.

Meanwhile, flavonoid antioxidants like zeaxanthin, carotenes and lutein in zucchini may help with slowing down aging, preventing diseases and eradicating harmful free radicals from your body. Zucchini’s mineral content is impressive, too. Apart from iron, manganese and phosphorus, these minerals deliver the following benefits:

  • Potassium: assists in moderating blood pressure levels and counteracting the effects of consuming too much sodium
  • Zinc and magnesium: can help ensure healthy blood sugar regulation

If you want to reap zucchini’s health benefits, retain the skin when adding it to your dishes. Most of zucchini’s antioxidant and fiber content are in this area. Plus, always make sure to purchase this vegetable organic, as most zucchini in the U.S. today is genetically modified.

Keep Using Coconut Oil for Better Health

Unlike conventional tater tots that are deep-fried using unhealthy vegetable oils, these Zucchini Tots are baked on a layer of coconut oil. This could be a game-changer for your health, since there are major advantages linked to this oil.

Medium-chain fatty acids (MCFAs) that tend to be abundant in coconut oil are easily digested and may be converted by the liver into energy, instead of being stored as fat. Therapeutic benefits for people with certain brain disorders and epilepsy, and even a potential in preventing Alzheimer’s disease2 are linked to these healthy fats too, alongside these other benefits:

Supporting proper thyroid function

Promoting heart health by increasing “good” HDL cholesterol while helping convert “bad” LDL cholesterol into a less harmful form3

Encouraging healthy brain function

Boosting the immune system
Assisting with weight loss Helping with digestion
Maintaining healthy and youthful looking skin Promoting good oral health
Potentially preventing candida yeast from impairing your body  

Coconut oil also has these health-promoting properties:

  • Anti-inflammatory: This oil assists with reducing inflammation, thereby potentially lowering the risk for hypothyroidism and hyperthyroidism.4
  • Anti-bacterial: A fatty acid named lauric acid, which is converted into a monoglyceride called monolaurin in your body, can help eliminate fungi, bacteria and viruses, such as Staphylococcus aureus and Candida albicans.5,6
  • Anti-fungal: Different studies have shown coconut oil’s ability to work against fungal infections like ringworm and athlete’s foot.

Why You Should Give Tapioca Starch a Try

Tapioca starch is produced when a starchy liquid is extracted from the cassava root via evaporation or by squeezing the ground root. The result is a fine white powder that’s dried and often sold as flour or pressed into flakes or “pearls” that must be boiled prior to eating. Tapioca starch can be used as a flavorless thickener for soups or stews. It can also serve as a binder when added to burgers and dough, because tapioca can boost the texture and moisture content of these foods without causing them to become soggy.

What makes tapioca starch special is its potential to be a good alternative to wheat and other grains. It is a good source of digestive-resistant starches, or low-viscous fibers that are able to resist digestion in the small intestine and at the same time, slowly ferment in the large intestine.7

Resistant starches can also serve as prebiotics that feed bacteria, and these do not make you feel gassy because of their slow fermentation process. These starches can also add bulk to your stools, assist with maintaining regular bowel movements and help with satiety, or making you feel full longer.8

Another benefit of resistant starches is the low possibility of blood sugar spikes, because they are indigestible in the first place. Additional research also confirmed that these starches may help with improving insulin regulation and lowering risk for insulin resistance,9,10,11,12 potentially assist in reducing blood glucose levels after a meal13 and aid with managing metabolic syndrome.14

+ Sources and References