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Zucchini Fritters Recipe (Healthy Alternative to Tater Tots!)

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Wellness Mama » Blog » Recipes » Breakfast Recipes » Zucchini Fritters Recipe (Healthy Alternative to Tater Tots!)

Tater tots were a very occasional treat when I was growing up. (I confess, I loved them.)

The grated zucchini in these fritters mimics the texture of tater tots and is a great way to reinvent an old favorite in a healthier way. The zucchini gives them a nutritional boost that tater tots don’t have, and if you fry them in a little coconut oil or olive oil on the stove they have a nice crunch too!

How to Make Zucchini Fritters

Zucchini fritters are very simple to make. The most important step is squeezing the water out of the shredded zucchini before mixing in all the other ingredients. I sprinkle it with salt and let it sit for a few minutes then put it in a cheesecloth or reusable produce bag and squeeze.

After that I just mix in the rest of the ingredients and choose my cooking method. Sometimes I make them in a muffin tin in the oven and other times I make them into patties and fry them in a little coconut oil or butter on the stove. They’re more portable made in the muffin tin, but a little crispier fried on the stove.

These fritters reheat really well (especially the muffin tin ones) and are great topped with an over-easy egg for breakfast!

Also, I haven’t tried it, but I bet they’d work really well in a cast iron pie iron over the campfire. (Or  just in a skillet over the fire.)

Easy Zucchini Fritters Recipe

These simple zucchini fritters are easy to make and a great alternative to hash browns and tater tots with an extra nutrient boost! 
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Calories 55kcal
Author Katie Wells


12 fritters



  • Preheat oven to 400°F.
  • Grease a baking sheet or muffin tin.
  • Grate the zucchini with a box grater or food processor.
  • Add the salt and squeeze very tightly with a towel to get the excess liquid out.
  • Put in a medium sized bowl.
  • Grate the onion and add to the bowl.
  • Add the eggs, Parmesan cheese, almond flour, and spices and mix until combined.
  • Put tablespoon size amounts of the mixture onto the baking sheet or fill the muffin tins ½ full.
  • Bake for approximately 18-20 minutes or until tops and sides are starting to brown.
  • Serve alone or with homemade ketchup. Can also pan fry in coconut oil for a crispier outer coating.
  • Enjoy!


Nutrition Facts
Easy Zucchini Fritters Recipe
Amount Per Serving (2 fritters)
Calories 55 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1.3g8%
Cholesterol 45mg15%
Sodium 397mg17%
Carbohydrates 3.3g1%
Fiber 0.9g4%
Sugar 1.4g2%
Protein 4.2g8%
* Percent Daily Values are based on a 2000 calorie diet.


Make your own ketchup!
Makes 12 muffin-size fritters or 24 tablespoon-size fried fritters.
Store in the refrigerator or freezer.

Zucchini Surplus?

Zucchini plants are super producers. One plant will yield 6-10 pounds of zucchini per season. Sometimes I feel like I have more zucchini than I know what to do with, so I’ve found a lot of ways to incorporate it into summer entrees and sides.

Want other ways to use zucchini? Try these recipes:

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Are you a zucchini fan? How do you prepare it? Share below!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


46 responses to “Zucchini Fritters Recipe (Healthy Alternative to Tater Tots!)”

  1. Karen Lewis Avatar
    Karen Lewis

    Any tips on how to squeeze water out of shredded zucchini? I leave it in a colander for around an hour. Then use a plain white dishtowel to squeeze the water. I shred the towel every time.

    1. Jamie Larrison Avatar

      Do you leave it in a metal colander and then press the towel into the colander? Or are you putting the zucchini into the towel and squeezing it out that way? Some people like to sprinkle a little salt over the shredded zucchini first since that draws more water out.

  2. Tamara Avatar

    5 stars
    We loved these. A great keto side for spaghetti. I used it to get a bit of that garlic bread feel that I miss.

  3. karuna Avatar

    1 star
    This recipe was aweful. Such a disappointment! I squeezed every last drop of liquid out using a nut milk muslin bag, but despite cooking for 40 minutes, they are soggy and gross. I’m a personal chef, so not inexperienced in the kitchen. I’ve tried several recipes from this website and none have been stellar.

  4. Sharron Avatar

    Question: In the list of ingredients it says: “½ cup Parmesan cheese or almond flour or 3 TBSP coconut flour” then down in the Instructions it says: “Add the eggs, Parmesan cheese, almond flour, and spices and mix until combined.”.

    So initially it says ‘or’ then later it says ‘and’ so I’m not sure whether to add all 3 ingredients or just 1 of the 3.


    1. Wellness Mama Avatar

      Hi Sharron! It’s because the recipe does call for almond flour, but also offers the option to use additional almond flour in place of the Parmesan cheese.

  5. Wendy Avatar

    5 stars
    I loved these! I cant get my toddler to eat eggs. I think this will be a good way for her to eat eggs AND veggies

  6. Jodi Avatar

    Can frozen, shredded zucchini be used for these? Has anyone tried that?

    1. Arena Avatar

      Just curious, is the nutritional breakdown for 2 -2 tbs of zucchini fritters or 2 muffin cups. I’m guessing it’s the former.

  7. Kat Avatar

    Do you think I could substitute Parmesan cheese for nutritional yeast? To get that cheesy flavor without the dairy aspect? Thanks! -Kat

  8. Holly Avatar

    There’s were delicious but like someone else said, they were a bit soggy. I cooked them longer than the recipe said, but still soggy. And I did squeeze the liquid out of the zukes really hard. Next time I’ll try frying instead of baking. But for baking, would a little more almond flour help, and if so, how much? Thanks Wellness Mama for helping all us parents feed our kids healthier food.

  9. Maike Avatar

    5 stars
    Great recipe! Kids loved it.
    What can I use instesd of Zucchini? Trying to adapt this to when there are none.

  10. Jordana Avatar

    I am looking forward to making this. Approximately how many cups of zucchini does this recipe use?
    Thank you!

  11. Erin Avatar

    What is the quantity of zucchini in cups? I would love to use some of my frozen zucchini! Thanks!

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