Keto Recipe
Keto Zucchini Tots
Author: https://kirbiecravings.com/keto-zucchini-tots
Prep Time: 20 minutes
Cook Time: 8 minutes
Total Time: 28 minutes
Yield: 3 servings (19 tots)
INGREDIENTS
● 2 (lightly packed) cups finely shredded zucchini (about 1 1/2 medium zucchini)
● 2 tbsp coconut flour
● 1 tsp dry Italian seasoning
● 1/2 cup shredded parmesan cheese
● 1 large egg
● 5 tbsp unseasoned pork rind breadcrumbs
INSTRUCTIONS:
● If baking, preheat oven to 400°F. Line two baking sheets with parchment paper.
● Using a cheesecloth, wring dry zucchini in 4 batches. After unbundling the clumps of zucchini, you should be left with 1 1/2 cups (not packed) shredded zucchini.
● Add zucchini, coconut flour, Italian seasoning, parmesan cheese, egg into a medium bowl. Stir and mix until everything is evenly blended.
● Measure out 1 packed tablespoon of zucchini batter and squeeze between palm of hand once to compress it. I recommend doing this over the sink because some liquid will release out. Shape to resemble a cylinder tater tot shape. Place onto one of the prepared baking sheets. Repeat with the remaining zucchini batter.
● In a small bowl, add pork rind breadcrumbs. Roll each tot in the breadcrumbs mixture a few times until the tots are lightly coated. I like to roll and then sprinkle some on top so that more of the crumbs stick. Place coated tots onto your other baking sheet, spacing them about 1/2 inch apart.
● Bake tots for about 20-25 minutes or until golden and crispy.
● If cooking in the air fryer, set air fryer to 400°F. Place tots in a single layer and cook about 8-10 minutes or until golden and crispy
OPTIONAL:
NOTES:
● Do not leave out the coconut flour. It helps to absorb the excess liquid released by the zucchini. I don't recommend substituting with almond flour. I tested using almond flour but you end up having to use so much that the zucchini tots no longer taste like zucchini.
● I used cheesecloth to wring dry the zucchini.
● I recommend using unseasoned pork rind crumbs, otherwise some brands may be too salty.
NUTRITION:
Calories: 180 | Fat: 5g | Net Carbs: 6g | Protein: 16g