Description
These delicious yellow squash tots are a healthy and flavorful vegetarian appetizer or side dish. Made with fresh grated yellow squash, cheese, and a crispy breadcrumb coating, they are baked to perfection and served with a tangy Greek yogurt dip. Perfect for a quick snack or a nutritious addition to your meal.
Ingredients
Units
Scale
For the Tots:
- 3 small yellow squashes or zucchini (about 1–1.5 lb)
- 1 egg
- 4 oz grated cheddar cheese (about 1/2 cup)
- 3/4 cup breadcrumbs
- 1/2 medium onion, finely chopped
- 1/2 tsp garlic powder
- 1/2 tsp salt
- Ground black pepper to taste
- Optional: 2 tablespoons (1/4 cup) finely minced parsley leaves
For the Yogurt Dip:
- 1/3 cup unsweetened Greek yogurt
- 2 tsp lemon juice (from about 1/2 lemon or to taste)
- 1 tsp finely minced parsley (or dill, or 1/2 tsp dried parsley or dill)
- 1/4 tsp garlic powder (or 1 small minced garlic clove)
- 1/4 tsp salt or to taste
- 1/4 tsp black pepper to taste
Instructions
- Preheat the oven: Set your oven to 400°F and line a large baking sheet with parchment paper or lightly grease it with olive oil.
- Prepare the squash: Grate the yellow squash using a fine grater or a food processor. Mix the grated squash with ½ teaspoon salt and let sit for a few minutes. Then, transfer the grated squash to a colander or cheesecloth and squeeze out all excess liquid.
- Mix the ingredients: In a large bowl, combine the squeezed squash, egg, grated cheese, breadcrumbs, chopped onion, garlic powder, salt, black pepper, and optional parsley. Mix until a sticky, wet mixture forms. If it’s too wet, add more breadcrumbs.
- Form the tots: Use your hands to shape about 1.5-2 tablespoon portions into small tots. Keep your hands cold by dipping them in water between shaping each tot to prevent sticking.
- Bake the tots: Arrange the tots on the prepared baking sheet. Bake for 25 minutes, or until golden brown on top and lightly browned on the bottom. Allow resting for 5 minutes before removing to help prevent sticking.
- Make the dip: While the tots bake, whisk together Greek yogurt, lemon juice, parsley, garlic powder, salt, and black pepper in a small bowl. Serve the dip alongside the warm tots.
Notes
- For a crispy texture, you can broil the tots for an additional 2-3 minutes at the end of baking.
- Ensure you squeeze out as much liquid as possible from the squash to help the tots hold together.
- Can be made gluten-free by using gluten-free breadcrumbs.
- Feel free to substitute fresh herbs like dill or chives in the dip for variation.
Nutrition
- Serving Size: 1 tot (about 1.5 oz)
- Calories: 55
- Sugar: 1g
- Sodium: 120mg
- Fat: 3.5g
- Saturated Fat: 1.5g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1g
- Protein: 3g
- Cholesterol: 15mg
