Vegan Recipe – Courgette & Potato Tots (with a tofu dip) #LittleKitchen

We’re very excited to tell you that Wren Kitchens reached out to us to take part in the #LittleKitchen campaign. The campaign is all about getting children involved in the kitchen – cooking and eating nutritious, wholesome meals and having fun doing so. This was right down our alley. In a time when fast food consumption is dangerously high, teaching children where food comes from and how easy it is to eat healthily is a simple way to make things better.

Update: This recipe made it into the #littleKitchen e-book! Whoop whoop! You can read about the campaign and download the e-book here. We’re crazy excited, the recipes and the design are AWESOME.

Children love potato. No, what am I saying? We all love potato, in all the ways you can cook it. And tater tots are delicious, but all that frying isn’t good. So, first of all, let’s add some greens in there and then bake them, not fry them. Genius. So here you have it, Courgettes and Potato Tots. With a tofu dip (you can replace the dip with anything you might fancy – yoghurt dip, mustard dip, hummus, beans). One tip though: courgettes love garlic. Whatever dip you make, add some garlic in there.

Vegan recipe | Baked courgette and potato tots | Healthy | Food


The tots:

  • 1 potato (choose the ones good for baking)
  • 2 courgettes
  • A pinch of salt
  • Rapeseed oil for baking

The dip:

  • 100g of tofu (or yoghurt if you’re not vegan)
  • 1 tablespoon of olive oil
  • A pinch of salt
  • 50 ml water (you don’t need it if you’re using yoghurt)
  • 2 cloves of garlic, crushed


  • Grater
  • Fork
  • Cheese cloth
  • 2 bowls
  • Oven tray
  • Parchment paper


1. Preheat oven to 190 degrees Celsius.

2. Pre-boil the potato. Peel it and boil it just until it’s done on the outside, but it still has some give in the middle.

3. Grate the courgettes. Add a pinch of salt and let them sit for 10-15 min. Then, with a cheesecloth, get rid of the extra water. My advice: when you think it’s done, just squeeze some more.

4. Once the courgette is ready, grate the potato too. I grate the courgettes on the small grate and the potato on the big one.

5. Add a pinch of salt and mix them well. Use your hands, kids!

6. Now, put a bit of oil on your palms are start shaping the tater tots. Oil your hands (not excessively) whenever you think the mix gets too sticky. In this way, you won’t need to add any oil to the tray.

7. Place some parchment paper in the oven tray. Add the tater tots.

8. Every 25 minutes, check the tots and switch them to the next side. They have four sides (if you want them square), so they will be ready in 1 hour. They may need some reshaping when you check them out, that’s ok, it’s just because the water in the potato is evaporating.

9. To make the dip, place all ingredients in a bowl and use either a mixer or a fork to mix them all up. We used a mixer, so the dip is very smooth. If you’re not vegan, a natural yoghurt will work well instead of the tofu.

ENJOY! The tater tots are great both hot and cold.

Want more vegan recipes? 

I truly recommend the Vegan version of the 28 Day Reset plan. You’ll have all the recipes, shopping list and meals for 28 days. You’ll reclaim your health, find any food intolerances you might have and nourish your body.

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