Air Fryer Zucchini Tots
Description
Crispy, cheesy air fryer zucchini tots made with Parmesan, panko and just 7 ingredients — about 18 calories each. The Parmesan-panko combination is what creates the golden crust. The one step that decides whether they work is squeezing the zucchini completely dry before mixing. Vegetarian, easily keto (almond flour) or gluten-free (GF panko).
Ingredients
- 2 medium zucchini, about 1½ cups after grating and squeezing dry
- 1 large egg
- ⅓ cup Parmesan, freshly grated
- ⅓ cup panko breadcrumbs
- 1 clove garlic, minced (or ½ tsp garlic powder)
- ¼ tsp fine sea salt, plus ½ tsp for drawing out moisture
- ¼ tsp black pepper
- Cooking spray
Instructions
- Salt and squeeze the zucchini. Grate the zucchini, spread on a towel, sprinkle with ½ teaspoon salt, and let sit 15–20 minutes. Wring out in the towel until almost no liquid releases — you should have about 1½ cups left. This is the most important step in the recipe.
- Mix. Combine the squeezed zucchini, egg, Parmesan, panko, garlic, ¼ teaspoon salt and pepper. Mix with your hands. The mixture must hold a ball when compressed — add panko 1 tablespoon at a time if it doesn't.
- Shape. Use about 1 tablespoon per tot. Press firmly into cylinders roughly 1½ inches long. Chill 15 minutes if you have time. Makes about 20.
- Preheat. Heat the air fryer to 400°F for 3–5 minutes. Spray the basket generously.
- Air fry. Arrange in a single layer with space between each. Spray the tops. Cook 8–10 minutes, flip carefully, spray again, and cook 4–6 minutes more until deep golden on both sides.
- Rest. Let sit 2–3 minutes before serving — they crisp further as they cool slightly.
Equipment
- Box grater
- Kitchen towel
- Cooking Spray
Notes
Keto: Swap panko for almond flour 1:1 — about 2g net carbs per serving.
Gluten-free: Use GF panko. Everything else is naturally gluten-free.
Egg-free: 1 tbsp ground flaxseed + 3 tbsp water, rested 5 minutes. Chill before cooking.
From frozen: Freeze raw tots solid, then cook from frozen at 400°F for 12–15 minutes.
If they fall apart: the zucchini wasn't dry enough, or the tots weren't pressed firmly enough. Those two account for nearly every failure.
Nutrition
Serving: 1ServingCalories: 18kcalCarbohydrates: 1gProtein: 1gFat: 1gSaturated Fat: 0.4gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.2gTrans Fat: 0.001gCholesterol: 10mgSodium: 68mgPotassium: 59mgFiber: 0.3gSugar: 1gVitamin A: 66IUVitamin C: 4mgCalcium: 26mgIron: 0.2mg