Just For Fun

Any Vegetable Tots — A Kid-Friendly Snack Recipe for Families

by Ali Maffucci

Background image credit: DiViArt/Shutterstock

Loaded with veggies and nutritious almond flour, these gluten-free, vegetarian tots are ready to be snacked on! You don’t need to have a tot to make these veggie tots, but, if you do, this is a much cleaner version of the tater classic that you can feel good about serving to your little ones — and yourself. The beauty of these is that they can be made with many different types of veggies (or a combo) to yield golden brown oven-baked finger foods perfect for packing in lunches, baking into casseroles, enjoying as a mid-afternoon sack, dipping into hummus or ketchup, and so on. My personal favorite? A broccoli-cauliflower combo!


Makes about 12 tots


  • 1 cup grated or shredded vegetable (broccoli, cauliflower, zucchini, and sweet potato are good choices)
  • 1/4 cup finely diced white onion
  • 1 large garlic clove, minced, or 1/2 teaspoon garlic powder
  • 1/3 cup almond flour
  • 1/3 cup grated Parmesan cheese
  • 3 tablespoons chopped fresh parsley
  • 1 large egg, lightly beaten
  • Fine sea salt and pepper
  • Mustard, ketchup, and/or hummus (store-bought or homemade), for serving


  1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
  1. If you’re using a watery vegetable, like zucchini, put it in cheesecloth or a clean kitchen towel, gather the sides of the cheesecloth or towel, and squeeze out excess liquid over the sink.
  1. In a medium bowl, combine the grated vegetable, onion, garlic, almond flour, Parmesan, parsley, egg, 1/2 teaspoon salt, and a few grinds of pepper. Add a little more almond flour if the mixture seems too wet. Mix well. Form the mixture into tot shapes and place on the prepared baking sheet.
  1. Bake the tots for 25 to 30 minutes, flipping halfway through, until golden brown and crisp around the edges. Let cool for 5 minutes before serving.
  1. Serve with your favorite condiment for dipping.