Veggie Tots

​Baked Vegetable Tots

A fantastic substitute for tater tots, these yummy treats from Sweet Simple Vegan are not only ridiculously delicious but is also chock-full of nutrients and fiber. They are good paired with a dipping sauce (sweet chili is my current go-to), or just eaten as-is.


  • 1 large (8.2 oz.) zucchini
  • 1 medium (8.5 oz.) white potato, peeled
  • ½ small (10.4 oz.) head of cauliflower (or substitute 1 10 oz. bag riced cauliflower)
  • 1 medium (2.75 oz.) carrot, peeled
  • 1 teaspoon salt, divided
  • 2 flax eggs (2 tablespoons flaxseed meal + 6 tablespoons water)
  • ⅓ cup nutritional yeast
  • ⅓ cup panko breadcrumbs
  • 1/4 cup finely chopped parsley
  • 1/2 medium (4 oz.) white onion, finely diced
  • 2 cloves garlic, finely minced
  • 1/8 teaspoon black pepper


1. Into a large bowl or on to a cutting board, grate the zucchini, white potato, cauliflower, and carrot, with a coarse grater. Transfer the grated vegetables to a large bowl mix them together with a ½ teaspoon of salt. Let the vegetables sit for 20 minutes to allow the salt to draw out some of the moisture.

2. In the meantime, prepare the flax egg. In a small bowl, mix together 2 tablespoons of flaxseed meal with 6 tablespoons of water and set it aside to thicken.

3. Preheat oven to 400°F and line a baking sheet with a silicone mat or parchment paper.

4. After 20 minutes, transfer the grated veggies into a clean kitchen towel (or a cheesecloth or a nut milk bag). Clean the bowl they were in by giving it a quick rinse, drying it, and setting it aside. Grab a small bowl and strain out as much liquid from the vegetables as you can. Discard liquid.

5. Place the grated veggies back into the bowl and mix in the prepared flax eggs, nutritional yeast, panko breadcrumbs, parsley, white onion, garlic, pepper, and remaining salt. Mix until well combined.

6. Scoop out 1 tablespoon of the mixture and form it into a tater tot shape. It may be difficult to start, but eventually, you will get the hang of it. Continue until you have formed 20-25 tots.

7. Transfer to the lined baking sheet and place into the oven for 25-30 minutes or until they are golden brown, being sure to flip halfway through.

8. Cool and then serve with your choice of dipping sauce. Enjoy!

Nutritional Information: Serving size one tot | Servings per recipe: around 37 | Per Serving: 18 kCal,0.5 g fat, 0 g saturated fat, 0 g trans fat. | 69.6 mg sodium | 2.8 g carbohydrates, 9.1 g fiber, 0.5 g sugar | 0.7 g protein


Dr. Marybeth Mitcham
Nutrition, Food Safety, and Healthy Living Educator
518-623-3291 or 668-4881

Last updated December 13, 2021