Courgette & Sweet Potato Tots

Gut-loving and full of flavour. For a healthy gut, it’s all about plant-based diversity. These tasty tots are a great way to pack more plant power into your snacks, boosting your veggie intake, which remember feeds your gut microbes! Perfect dipped in homemade spiced ketchup.




1 medium sweet potato
1 courgette
1 carrot
1/4 cup (25g) grated parmesan (optional)
1/2 tsp paprika
1/4 tsp garlic powder
1 tsp salt
1/2 cup (50g) almond flour (or blitz raw almonds in a food processor)

For the ketchup

1 tbsp olive oil
1 garlic clove, crushed
4 tbsp tomato purée
1 tsp sweetener of choice (I use date paste)
1 tsp vinegar of choice
1/2 tsp paprika
2 tbsp water
1/4 tsp salt

(For a lower FODMAP version replace the garlic powder with chives and the garlic clove with garlic infused oil)


  1. Preheat the oven to 200°C

  2. Cut the sweet potato and carrot in half then steam for 15 mins until soft, leave to cool

  3. Grate the courgette over a tea towel then wrap the tea towel around and squeeze the excess water out

  4. Add the drained courgette to a mixing bowl with the sweet potato and carrot once cool

  5. Mash together with the rest of the ingredients, except the almond flour, mixing well until everything is combined

  6. Roll the mixture into small cylinder shapes and gently toss each one in the almond flour before placing on a baking tray lined with baking paper

  7. Bake for 35 minutes, turning half way through, or until browned

    For the ketchup:

  8. Heat the olive oil in a small frying pan and fry the garlic until it softens, then add the tomato puree and stir gently

  9. Add the rest of the ingredients and bring to a very gentle simmer for 5 mins

  10. Turn off the heat and allow to cool and thicken for 10 minutes

  11. Serve and enjoy!