Zucchini and Spinach Tots
Looking for a fun, flavorful, and healthy snack that satisfies your cravings without sacrificing nutrition? These Zucchini and Spinach Tots are the answer! Packed with veggies, rich in plant-based protein, and easy to prepare in an air fryer, they’re perfect for lunchboxes, party platters, or just a wholesome afternoon nibble. Whether you’re a seasoned plant-based eater or just looking to sneak more veggies into your meals, these tots are a must-try.
Why You’ll Love These Zucchini and Spinach Tots
These tots aren’t just delicious—they’re:
- Crispy on the outside, tender on the inside
- Packed with fiber, protein, and antioxidants
- Totally gluten-free and vegan
- Made with whole food ingredients
- Quick and easy with minimal prep
- Kid-friendly and lunchbox-approved
Plus, they’re made in the air fryer, which means no deep-frying, no greasy mess, and fewer calories.
Ingredients You’ll Need
Here’s what you’ll need to make about 8 medium-sized tots or 16 smaller ones:
- 1 medium zucchini, shredded
- 1/2 red onion, finely chopped
- 1 handful spinach, finely chopped
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp oregano
- 1/2 tsp garlic powder
- 2 tbsp olive oil
- 1 cup chickpea flour
- 2 tbsp flax seeds
Health Benefits of the Ingredients
Let’s take a moment to appreciate the nutritional powerhouse that is this recipe.
Zucchini
Low in calories and high in water content, zucchini is rich in vitamin C, potassium, and antioxidants. Its mild flavor blends well with other ingredients while offering moisture and fiber.
Spinach
Spinach adds a boost of iron, magnesium, and folate. It’s one of the most nutrient-dense leafy greens, supporting energy levels and healthy blood flow.
Chickpea Flour
Also known as gram flour or besan, chickpea flour is naturally gluten-free and high in protein and fiber. It helps hold the mixture together while adding a subtle nutty flavor.
Flax Seeds
Flax seeds are an excellent source of omega-3 fatty acids, lignans, and fiber. They also act as a binder when mixed into the batter, eliminating the need for eggs.
Tips for Success
- Squeeze the zucchini well. Excess water will affect the texture.
- Use fine chickpea flour. It helps bind everything smoothly and adds crispness.
- Don’t overcrowd the air fryer. Give each tot enough space to cook evenly.
- Make ahead and freeze. Shape the tots and freeze them raw. Just air fry straight from frozen when ready!
Serving Suggestions
These tots are incredibly versatile. Here are some ways to enjoy them:
- Snack or appetizer: Serve with a dipping sauce for a crowd-pleasing finger food.
- Lunchbox filler: Pack a few with some fruit and hummus for a kid-friendly meal.
- Bowl topper: Add them to a grain bowl with quinoa, roasted veggies, and tahini dressing.
- Breakfast side: Serve alongside a tofu scramble or avocado toast.
- Party platter: Pair with mini falafels, olives, and vegan dips for a Mediterranean spread.
Zucchini and Spinach Tots Customization Ideas
This recipe is super adaptable. Try these variations:
- Add herbs: Fresh parsley, cilantro, or dill add extra flavor.
- Spice it up: Add a pinch of chili flakes or cayenne for heat.
- Cheesy twist: Add nutritional yeast or vegan cheese shreds for a cheesy vibe.
- Swap greens: Kale or chard can be used in place of spinach.
- Boost protein: Add a tablespoon of hemp seeds or nutritional yeast for extra protein.
Storing and Reheating
These tots keep well in the fridge or freezer.
- In the fridge: Store in an airtight container for up to 4 days.
- In the freezer: Freeze on a tray, then transfer to a bag or container. They’ll keep for up to 3 months.
- To reheat: Air fry or bake at 180°C (350°F) until warmed through and crispy again. Avoid microwaving—they’ll lose their crunch.
FAQs: Zucchini and Spinach Tots
Can I bake these Zucchini and Spinach Tots instead of air frying?
Absolutely! Preheat your oven to 200°C (390°F), place the tots on a lined baking sheet, and bake for about 25–30 minutes, flipping halfway through.
Can I use another type of flour?
Yes. While chickpea flour adds protein and great texture, you can use oat flour or whole wheat flour. However, the flavor and texture will vary slightly.
What if I don’t have flax seeds?
You can substitute ground chia seeds, or omit them if the mixture holds together well without. Flax seeds mainly help bind the mixture.
Do I need to cook the spinach before adding it?
Nope! Chop it finely and add it raw. It will cook during air frying and retain more nutrients this way.
Are these Zucchini and Spinach Tots good for kids?
Definitely! They’re a great way to sneak in veggies. You might want to finely mince everything if your kids are texture-sensitive.
Can I make them oil-free?
Yes, though they may be a bit less crispy. Skip the olive oil in the mix and use parchment or a silicone liner if baking.
Can I make them nut-free and soy-free?
They already are! This recipe is naturally nut-free, soy-free, and gluten-free—perfect for those with food allergies.
Check out more recipes:
Savory Chickpea Granola Clusters
Zucchini and Spinach Tots
Ingredients
- 1 medium zucchini shredded
- ½ red onion finely chopped
- 1 handful spinach chopped
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp garlic powder
- ½ tsp oregano
- 2 tbsp olive oil
- 1 cup chicpea flour
- 2 tbsp flax seeds
Instructions
- Shred the zucchini using a grater. Wrap it in a clean kitchen towel or cheesecloth and squeeze out as much moisture as possible.
- In a large bowl, combine the shredded zucchini, chopped red onion, spinach, salt, pepper, oregano, garlic powder, olive oil, chickpea flour, and flax seeds. Mix well until a cohesive mixture forms.
- Form the mixture into 8 medium or 16 small balls or cylindrical tots using wet hands.
- Preheat your air fryer to 200°C (390°F). Place the tots in a single layer in the lined air fryer basket. Air fry for 20 minutes, flipping halfway through, until golden and crisp.
- Let cool slightly, then serve with your favorite dipping sauce.
