Every time I go back to Phase 1 of the South Beach Diet, I stock up on zucchini and love to try new ways of converting recipes to things that are allowed on the plan. There are a lot of recipes for zucchini tots out there, but all of them contain potato, panko, or breadcrumbs. All of those are loaded with carbs, even though the recipes call them healthy and low carb.
I converted this recipe to a low carb, low glycemic South Beach Phase 1 friendly zucchini tot. Oh and yes, they are delicious!
2 cups grated zucchini (1 large)
1/2 small onion, minced
1/2 cup shredded sharp cheddar
1/2 cup grated parmesan
1 tsp garlic powder
salt & pepper
Preheat oven to 400
Grate the zucchini and squeeze out as much water as you can. It’s surprisingly a pretty watery veggie. The more water you get out, the crisper your tots will be. Use a tea towel, or paper towels to squish and absorb the water.
Add all ingredients into a large bowl. Stir well.
Spray a mini muffin pan with a non-stick spray. You could alternatively shape these into tots and place on a baking sheet.
Fill the muffin tin with the mixture, and bake for 15-20 mins or until the tops have turned golden.
Serve immediately with a low fat sour cream, light blue cheese, or reduced sugar ketchup!
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I’m not on a low carb diet but I’d love to make these. Still plenty of zucchini in my neighbor’s garden…
slehan at juno dot com
These look amazing. I haven’t tried this recipe yet, but will be trying it soon. I have it saved in my recipe file, but the list is getting so long that I need to revamp it.
(Low Carb Zucchini Tots) These sound so good and would make a great appetizer for when you have guests over for company. I am saving this one.
Oh wow, these look delicious! I’d love to make these I know they would be a huge hit here.
Good mix of cheese and low on onion 🙂 They look yummy.
I love these tots in the muffin cups they are a perfect size for just about anything from snacking to a side dish to bringing with you to work to zap in the micro!!
These were yummy! I made them this afternoon and ate them with nonfat Greek yogurt. So tasty they didn’t even need salt and pepper!
I am so glad you enjoyed them!
I made these tonight, oh, my, gosh. Delicious! I added just a teensy bit of cayenne and I’m in love! Thank you for a wonderful recipe. I don’t know how many I can have, hope I didn’t eat too many
I am so glad you loved them! I would add cayenne to mine, but the kiddo will just “DIE” if he eats anything remotely spicy, so I leave it out. 😀
Delicious!! Made them for the first time tonight. Adding them to our “Favorites” list!
How many carbs in this recipe? Maybe I missed it.
Hi Diana. On the South Beach Diet, we don’t count carbs. There is an approved food list, and you can eat until satisfied. Everything in this recipe is South Beach phase 1 approved 🙂
Recipe analyzer shows 0.8g of carbs in one piece.
Do you use shredded Parmesan cheese or the powdered kind?
I use powdered kind because it is a bit of a binder.
I made these tonight and they were amazing. Even my picky 6 year old ate them.
How many of these can you eat for a serving on South Beach?
South Beach does not count calories or carbs. You eat until satisfied (within reason of course). The amount of cheese in this is a fat factor, so limit yourself based on that.
[…] recipe for zucchini tots from The Neighborhood Moms is super-multipurpose. Now, there’s enough prep that I wouldn’t want to just bust this […]
I am starting SB P1 on Monday. I am very thankful that I found this and someone else who is doing SB at the is time. I am planning on making these on Sunday!
Yay! Good luck, my best advice is to always have food planned, and something available that is “safe” to snack on ready to go. The first few days are HARD, but after those 2 weeks, it’s pretty easy!
Any luck with reheating or freezing these?
I personally haven’t tried, but I thin freezing before baking might have some water separation because of the eggs. I would toast in the oven or toaster oven to reheat.
around how many cups did you get and use of the zucchini?
About 2 cups!
I’ve made 3 times already! My house always smells amazing when they’re in the oven. Do you think these would do well if I baked a bunch and kept them in the freezer?
I’m honestly not sure, the texture would definitely be a bit different because of the egg content, but if you tried, I would reheat in an oven or toaster oven and not the microwave. So glad you like them!!
Just started back with Atkins after a 7 year break (can tell on my clothing size). This looks real delicious , will make this today.
These are yummilicious! I made them a couple days ago. I used a sharp Australian cheddar. The next day they were even better than the first day. They tasted like quiche without the crust. Excellent recipe. Thanks for sharing.
I only have a regular size muffin tin- do you think these will still come out well?
They would be softer in the middle. You could just shape them into tot shapes and bake them straight on a sheet pan as well!
I made these last night for dinner and the whole family loves them. Zucchini is one of my favorite vegetables so I love new recipes for it!
Yay! I’m so glad the whole family liked them!
I am planning to try this recipe as is, but also I’d like to add salmon for my boyfriend’s lunch or afternoon snack. He’s kinda freaked out that a diet can be tasty , lol
Thanks so much for sharing this recipe, he’s finally excited about the diet ( that he wanted to go on ) boyfriend= 1 picky toddler
oh my, salmon would be yummy!
I don’t like eggs, do these taste somewhat eggy or like omlettes? Do you think if I only used one egg they would work? I saw a comment said they taste like quiche.
You could try it and see how well the mixture binds. Because we dont use any kind of breadcrumb, I added the egg to help as a binder. If you try using only one egg, let me know how it works out, I’m sure it would be delicious regardless! 🙂
These were in no way eggy as far as quiche like well I cooked mine on the waffel iron they had a nice crispy outside with a soft cheese flavorful inside.
Yummy!!! I added bacon in it because my kids LOVE bacon. Awesome recipe!!!
I’m on a low carb diet I have made these didn’t have Cheddar so used mozzarella added Italian seasoning and red pepper flakes and cooked them in a waffels iorn since I didn’t want to heat the oven up. All I can say is man were they delicious my hubby and kids ate my food. Had to make another batch.
Delish! I have to say that mine didn’t really bind very well (maybe bc I didn’t use the powdered parmeasan?) but nonetheless I just scooped a bunch into a bowl and went to town! So good! Reminded me of a zucchini quiche! Thanks for sharing!
Glad you liked it! And yeah, the powdered parm helps bind. 🙂
I counted the carbs for entire recipe. It’s 16.62. I divided by 24. So…0.6925 carbs each tot.
Thanks for posting this info!!
I made this by baking tots on a sheet lined with parchment. For some reason they totally stuck to the parchment though. Any ideas why and how to stop this from happening? The mess aside, they tasted great!
Hrm, maybe spray the parchment with nonstick?
Made these tonight. Very tasty. Thanks for sharing the recipe.
One issue – the tots stuck to the muffin tin, even though I used non-stick cooking spray. I had the same issue with cauliflower tots. Any suggestions? I would like little round morsels to serve for dipping.
I used half of that amount of onion only 1/4 cup, I don’t like when onion takes over and I am glad I did. I also used 3 eggs and the result was terrific. I used feta cheese too which was great instead of the parmesan. Will make again.
How well do these reheat?
They reheat well as long as you reheat in the oven. The microwave makes them a bit too soft.
I have them in the oven now and they smell divine! I’m trying a silicone mini muffin pan. If they taste as good as they smell? Wow! Thanks for the recipe.