Keto Hidden Veggie Tater Tots

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play
  • prep time

    prep time

    25 min

  • cook time

    cook time

    50 min

  • ready time

    ready time

    1 h 15 min

Keto Hidden Veggie Tater Tots

Get even the pickiest eaters to eat their veggies with this hidden veggie tater tots recipe. This family-friendly vegetable side dish is the perfect bite of packed nutrition. You can make them with any vegetables you have on hand, making them a budget-friendly option. With these veggie nuggets, all your family members will willingly get their daily serving of vegetables.

How can you customize this Keto side dish?

This is one of the most versatile, family-friendly recipes to have on hand. You can use any veggies lying around in the fridge or freezer as long as you use a few simple tips. You need 1 cup of a binding vegetable, such as baked eggplant. You can use cooked and mashed cauliflower, turnips, broccoli, pumpkin, celeriac, etc. You can then use another 1 ½ cups of fine vegetables; those include Brussels sprouts, cabbage, peppers, herbs, asparagus, etc. If using a high water-content vegetable like zucchini, ensure draining excess water by soaking it in salt for a few minutes. Then, you need a dry component to absorb excess water and bind the veggies together. We used almond flour, but feel free to swap it with any nut or seed flour. As for the cheese, you can replace the parmesan with Romano, mozzarella, cheddar, Swiss cheese, etc.; the options are endless. Finally, you can season these tots with your choice of dried herbs and spices. To take these veggie bites to the next level, coat them in more parmesan cheese before baking them!

How many servings does this recipe yield?

This recipe makes about 25-27 tots if dividing them using a measuring tablespoon. Each piece weighs about 15g. The nutrition listed in this recipe is for 5 tots, but you can adjust the serving size to your needs.

Are these tots good for leftovers?

Absolutely! These tots store well in the fridge. Once baked, allow them to cool completely. Store them in an airtight container with some kitchen towels under and over them. This prevents them from becoming soggy. You can reheat them in the oven, microwave, or air fryer. These veggie bites are a perfect and fun addition to your kids’ lunch box.

  • Net Carbs

    5.3 g

  • Fiber

    4.3 g

  • Total Carbs

    9.7 g

  • Protein

    5.5 g

  • Fats

    6.6 g

110 cals

Keto Hidden Veggie Tater Tots

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play

Ingredients

  • Eggplant Raw

    Eggplant Raw

    400 g

  • Extra virgin olive oil

    Extra virgin olive oil

    1 tsp

  • Zucchini

    Zucchini

    400 g

  • Red pepper

    Red pepper

    0.5 small

  • Garlic

    Garlic

    1 clove

  • Onion

    Onion

    0.25 small

  • Paprika

    Paprika

    0.5 tsp

  • Salt

    Salt

    1 tsp

  • Black pepper

    Black pepper

    0.25 tsp

  • Parmesan cheese

    Parmesan cheese

    0.25 cup, grated

  • Almond flour

    Almond flour

    0.33 cup

Recipe Steps

steps 7

1 h 15 min

  • Step 1

    Preheat your oven to 400 F/ 200 C and line a baking sheet with baking paper. Slice the eggplants in half and score the flesh deeply without cutting the skin. Brush with olive oil from all sides.
    Step 1
  • Step 2

    Place the eggplant cut side down onto the baking sheets. Roast uncovered for 20 minutes. Set aside and lower the oven to 180C/350F.
    Step 2
  • Step 3

    While the eggplant is baking, chop and add the zucchini to your food processor. Pulse until fine, then transfer to a bowl. Sprinkle with ½ tsp salt, mix, and let sit for 10 minutes.
    Step 3
  • Step 4

    Transfer the zucchini to a clean cloth, and squeeze out all the water. Transfer to a clean bowl. Add the red bell pepper, garlic, and onion to the food processor and pulse until fine. Transfer to the bowl with the zucchini.
    Step 4
  • Step 5

    Scoop out the eggplant flesh and transfer it to the same bowl. Add parmesan cheese, almond flour, ½ tsp salt, and black pepper. Mix until well combined.
    Step 5
  • Step 6

    Scoop 1 tbsp at a time and form into a tot. Arrange them on the lined baking sheet and transfer them to the oven. Bake for 25-30 minutes until golden, flipping them halfway through.
    Step 6
  • Step 7

    Let the tots cool for 1-2 minutes before serving. Enjoy with your choice of Keto dipping sauce.
    Step 7

Comments 1

  • Iduna

    Iduna a year ago

    At instruction number two it says place the eggplant cut side down but the picture shows the eggplant cut side up. It probably doesn't matter that much but I'm wondering which way it should go.