Crispy Air Fryer Zucchini Tots
Description
Crispy, cheesy air fryer zucchini tots made with Parmesan, panko, and just 7 simple ingredients — only 45 calories each. The Parmesan-panko combo creates a golden, crunchy crust that sets this recipe apart. The key is thoroughly squeezing moisture from the zucchini before forming. Vegetarian and easily made keto (almond flour) or gluten-free (GF panko).
Ingredients
- 2 medium zucchinis, ~1.5 cups after grating and squeezing dry
- 1 large egg
- 1/3 cup freshly grated Parmesan
- 1/3 cup panko breadcrumbs
- 1 clove garlic, minced (or 1/2 tsp garlic powder)
- 1/4 tsp fine sea salt
- 1/4 tsp black pepper
Instructions
- Salt and squeeze zucchini — grate, sprinkle salt, wait 15 min, then squeeze in a kitchen towel until completely dry. Most critical step.
- Mix — combine all ingredients until fully incorporated. Mixture must hold a ball when compressed. Add panko 1 tbsp at a time if too loose.
- Shape — 1 tbsp per tot, roll into 2-inch cylinders, press firmly. Chill 15 min if time allows.
- Preheat air fryer to 400°F. Spray basket and tops of tots generously.
- Air fry 8–10 min, flip carefully, spray again, cook 4–6 more min until deep golden on both sides.
- Rest 2–3 min before serving — crispness peaks as they cool slightly.
Equipment
- Cooking Spray
- Parchment Paper, optional
Notes
Variations
Why they fall apart — quick troubleshooting
- Keto / low-carb: Swap panko for almond flour 1:1. Drops to ~2g net carbs per serving. Fully keto.
- Gluten-free: Use GF panko (Schär or Ian's work well). All other ingredients are naturally GF.
- Extra cheesy: Add 2 tbsp shredded cheddar or pepper jack alongside the Parmesan.
- Herb and Parmesan: Add basil, oregano, red pepper flakes. Serve with marinara. Kid favorite.
- Zucchini too wet: Squeeze until no liquid releases when you press a handful.
- Mixture too loose: Add panko 1 tbsp at a time until it holds a firm ball shape.
- Flipping too early: If it sticks or tears, give it 2 more min before trying again.
- Basket not greased: Always preheat and spray basket generously before adding tots.
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