High-Protein Cheesy Baked Zucchini Tots

These crispy, cheesy zucchini tots are packed with lean protein from cottage cheese, cheddar, Parmesan, and egg whites. They’re golden on the outside, tender on the inside, and perfect for dipping into warm marinara or Greek yogurt ranch—just like the delicious zucchini tots shown in the picture.

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4 (about 5 tots per serving)

Ingredients


2 medium zucchini (about 2 cups grated)
¾ cup low-fat cottage cheese, blended until smooth
½ cup reduced-fat sharp cheddar cheese, shredded
¼ cup grated Parmesan cheese
½ cup seasoned whole wheat breadcrumbs or high-protein panko
2 large egg whites
2 tbsp oat flour
2 tbsp chopped fresh parsley
2 green onions, finely sliced
2 cloves garlic, minced
1 tsp onion powder
1 tsp Italian seasoning
½ tsp smoked paprika
½ tsp salt
¼ tsp black pepper
Olive oil cooking spray
Optional Dipping Sauce
½ cup marinara sauce
or ½ cup plain Greek yogurt mixed with garlic powder, parsley, and lemon juice


Instructions


Step 1

Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly coat it with cooking spray.

Step 2

Grate the zucchini and sprinkle lightly with salt. Let it rest for 10 minutes, then wrap it in a clean kitchen towel and squeeze out as much liquid as possible. Removing excess moisture is the secret to crispy tots.

Step 3

Blend the cottage cheese until completely smooth.

Step 4

In a large mixing bowl, combine the squeezed zucchini, blended cottage cheese, cheddar, Parmesan, breadcrumbs, egg whites, oat flour, parsley, green onions, garlic, onion powder, Italian seasoning, smoked paprika, salt, and pepper.

Step 5

Mix until everything is evenly combined. The mixture should hold together when pressed. If it feels too wet, stir in an extra tablespoon of breadcrumbs.

Step 6

Using about 2 tablespoons of mixture for each, shape into small tots or mini logs.

Step 7

Arrange the tots on the prepared baking sheet, leaving a little space between each one. Lightly spray the tops with cooking spray.

Step 8

Bake for 15 minutes, then carefully turn each tot over.

Step 9

Bake another 8–10 minutes, or until deeply golden brown and crisp on all sides.

Step 10

Allow the tots to cool for 5 minutes before serving with warm marinara sauce or a Greek yogurt dipping sauce.

Tips for Perfect Zucchini Tots


Squeeze the zucchini very well to prevent soggy tots.
Blend the cottage cheese for an extra creamy texture.
Use freshly grated cheddar for the best melt and flavor.
For even crispier tots, broil for the final 2 minutes.
Add finely chopped spinach or jalapeños for extra flavor and nutrition.


Storage


Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze cooked tots for up to 2 months.
Reheat: Bake at 375°F (190°C) for 8–10 minutes or air fry at 375°F for 5–6 minutes until crispy.


Estimated Nutrition (Per Serving)
Calories: 235
Protein: 20g
Carbohydrates: 12g
Fiber: 2g
Fat: 11g
Saturated Fat: 4g
Sugar: 3g
Sodium: 420mg