Recipe: Veggie-Packed Tater Tots

by | Mar 29, 2019

Have your kids hit an age where healthy foods are now evil, and you need an easy solution? These veggie-packed tater tots are a toddler mom’s dream.

Red and white radishes in a bunch on a table

Dear fellow parents, it’s okay to hide things from your kids.

Yes, you read that correctly. For the sake of your sanity during the “picky eater” phase(s) of toddler-hood, please hide things from your kids. In their food, that is.

Look, I’m ALL about teaching kids to love fruits and vegetables, and to introduce them to an awesome variety of plant foods. But let me tell you, when you’ve been dealing with tantrums about steamed broccoli for days on end, it’s okay to try an alternate approach.

Enter: veggie tots.

What kid (and adult) doesn’t love tater tots? It’s practically a staple food for Americans.

But in the interest of adequately nourishing your kiddos, and allowing yourself a break from the broccoli battle, tater tots need to be improved.

What I’m about to share with you is one example of how I choose to respond to many “picky eater” days. By feeding my kids vegetables without them even really knowing it. With the added perk of using up randoms in my fridge that nobody’s gonna eat.

I hope you like it!

Zucchini, bell pepper, tomato, and onion arranged on a neutral background


Makes about 15-25 tots, depending on your desired tot size.


  • 1 medium zucchini, chopped
  • 1 medium russet potato, chopped
  • 1 medium carrot, chopped
  • 1/2 bell pepper, chopped
  • 2 radishes, chopped
  • 1/4 onion, chopped
  • 2 cloves garlic, minced
  • 2 flax eggs (2 Tbsp ground flax seed + 6 Tbsp water)
  • 2 Tbsp nutritional yeast
  • 1/3 cup breadcrumbs OR oats OR wheat crackers ground into crumbs
  • Salt and pepper to taste
  • Optional: 1/3 cup vegan cheese shreds
  • Note: You can probably change or sub just about any veggie you have on hand. Broccoli and cauliflower would be great in this recipe!


Preheat oven to 400 F.

Combine all of the vegetables in a food processor and puree (it’s okay if there are some chunks).

Transfer your puree into another bowl. Add flax eggs, nutritional yeast, breadcrumbs, salt and pepper and mix with your hands.

Move this new mixture into a nut milk bag and squeeze out as much liquid as you can into a separate bowl. Discard liquid.

Using your hands (or a tablespoon or 1/4 cup measuring cup if that’s your style), scoop out the mixture and form into a tot shape, whatever size you like. Place on a baking sheet covered with parchment paper.

Continue forming tots and placing on the sheet, at least an inch apart from each other.

Bake in the oven at 400 F for 15 minutes. Flip the tots and place back in the oven to bake for another 10 minutes.

Remove from the oven, let cool, and serve. My kids enjoyed these both plain and with a dipping sauce like ketchup or BBQ.

Tell Me Below:

  • Have you made veggie tots (or anything like them) before? What did your kids think?
  • What are some of your other favorite ways to “hide” fruits and veggies?


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Lauren has been a registered dietitian since 2010, with extensive experience in public health and plant-based nutrition. Through writing and speaking, she specializes in normalizing and elevating the plant-based (vegan, vegetarian, and the like) lifestyle.

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