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Recipe: Tater-Free Tots

Who said you had to give up all your favorite foods to eat healthy? Try this twist on a classic to add some more veggies to your day.

Tater-Free Tots

Prep time: 35 minutes. Makes 3 servings.


  • Cooking spray

  • 1 cup grated zucchini

  • 1 egg

  • 1/4 onion, minced

  • 1/4 cup grated low-fat cheddar cheese

  • 1/3 cup seasoned breadcrumbs

  • Salt and pepper to taste


  1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray or olive oil.

  2. Use a clean kitchen towel to press as much water as possible out of the grated zucchini. Add zucchini to a medium bowl along with the egg, onion, cheese and breadcrumbs. Season with salt and pepper. Mix to combine.

  3. Spoon 1 tablespoon of the mixture into your hand and roll into a small oval. Repeat with the remaining mixture. You should end up with about 16 tots.

  4. Place tots on the prepared baking sheet and bake for 15-20 minutes, turning halfway, until golden and crispy.

Nutrition Information Amount per serving: Calories 100, Calories from Fat 27, Total Fat 3g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 65mg, Sodium 490mg, Total Carbohydrates 12g, Dietary Fiber 1g, Sugars 3g, Protein 7g, Calcium 6%, Iron 6%

This recipe is from our partner VHPGo, an exclusive app created by Virtual Health Partners and accessible through your phone, tablet or computer. Through the VHPGo app, you can access nutrition, fitness and lifestyle modification videos, and message our team anywhere, anytime. Find out more here>>

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