Healthy Baked Broccoli Tots

Healthy Baked Broccoli Tots are the perfect low-fat snack! #GimmeDelicious #Skinny Happy Sunday!

I usually don’t post on Sundays but I HAD to share this recipe with you guys today. We made these healthy skinny broccoli tater tots yesterday and the entire family loved them.

If you’re a lover of broccoli, than these are for you! if you’re not, well you still might like them because the flavor of the broccoli is not over-powering, nor is it lost.

These tots are very similar to the cauliflower tots recipe I shared a few months ago, except they are made with broccoli and are a bit more easier to handle and shape. They are also MUCH MUCH tastier ( not that the cauliflower tots aren’t good, they are indeed! ).Healthy Baked Broccoli Tots are the perfect low-fat snack! #GimmeDelicious #Skinny

Healthy Baked Broccoli Tots are the perfect low-fat snack! #GimmeDelicious #Skinny Healthy Baked Broccoli Tots are the perfect low-fat snack! #GimmeDelicious #Skinny To make these tots you’re going to need to blanch 2 cups of broccoli in boiling water, just for a few seconds. Then dice the broccoli into tiny pieces. You can also pulse the broccoli in a food process for a few seconds but then you will risk turning them into a puree. If anything plus then no more than 2-3 pluses and stop once you reach a “rice” texture.

Next, after dicing the broccoli, combine it with an egg, cheddar cheese, diced onion, cilantro or parsley and a mixture of italian and panko bread crumbs. You can also use all italian or all panko but I suggest a mix of both because the panko make the tots light and airy, while the italian breadcrumbs give the tots flavor. But again, if you have only one type then go for it. 
Healthy Baked Broccoli Tots are the perfect low-fat snack! #GimmeDelicious #Skinny Healthy Baked Broccoli Tots are the perfect low-fat snack! #GimmeDelicious #Skinny

Shaping the tots might seem hard at first but after a few tries, you should get the hang of it! the trick is to firmy press the mixture into a small tiny ball then shape it into a tot.

You can also make these in a mini muffin pan!

Update: A reader suggested placing the whole mixture into a piping bag and pipe into log then cut into tots or squeeze a little mixture out of the bag and cut into tots one by one.  
Healthy Baked Broccoli Tots are the perfect low-fat snack! #GimmeDelicious #Skinny

Healthy Baked Broccoli Tots

4.6 from 35 reviews
Prep time:
Cook time:
Total time:
Author:
Serves: 20 tots
EDIT: Readers have noted that 1 teaspoon is too much salt. If you are using table salt, only use ½ tsp or to taste!

Ingredients

  • 2 cups or 12 ounces uncooked or frozen broccoli
  • 1 large egg
  • ¼ cup diced yellow onion
  • ⅓ cup cheddar cheese
  • ⅓ cup panko breadcrumbs
  • ⅓ cup italian breadcrumbs
  • 2 tablespoons parsley ( or cilantro, rosemary,
  • ½ teaspoon salt
  • ½ teaspoon pepper

Instructions

  1. Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.

  2. Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.

  3. Chop broccoli finely and mix throughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Next, Place on your prepared baking sheet.

  4. Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!

Nutrition Fact Per 1 serving (6 tots):
Healthy Baked Broccoli Tots Nutrition FactsHealthy Baked Broccoli Tots are the perfect low-fat snack! #GimmeDelicious #Skinny Healthy Baked Broccoli Tots are the perfect low-fat snack! #GimmeDelicious #Skinny

158 Comments

  • Mandyscarp

    Oh my heart, these are good! Definitely a keeper!

    Disclaimer on the rest of my review: I don’t cook for the “healthy” aspect. I made these because it’s a more interesting way of serving broccoli. If you’re health-conscious or trying to sneak veggies into your child’s diet, the baked method is probably just as tasty.

    First, I added an extra egg. The mix still seemed a bit crumbly to shape. Then I added more Panko because it was a little too wet. Then, I adjusted seasonings. I shaped them into small, thin patties and fried them in hot oil. They ended up less like tater tots and more like bite-sized deep fried broccoli soufflees, but were FANTASTIC! Thanks for the idea! These are definitely going on my list!

  • Christie

    I tweaked the recipe a little (no onions, only panko). My 4yo DD, who doesn’t eat ANYTHING, absolutely loves these. She asks for them all the time!

  • Dawn

    I added and extra egg, omitted the salt since cheese is already loaded in salt, added flaked red pepper as well as a little more italian seasoning. I’m the picky one and I like these a lot.

  • MaRyan

    I used the broccoli cauliflower and carrot frozen mix. I let the veggies thaw and then cut it all up. I made a double batch. My 19 month old granddaughter lovezbthem. I also added a large can of chicken to get some protein. They are awesone!! Thanks for the idea.

  • Heather

    These were amazing! I had a 12 oz. bag of broccoli/cauliflower mix and it worked perfect. I used my cookie scoop with a soft silicone bottom and just scooped and pushed them out. So easy!! No mess!! Since I pushed them out they had a flat top which made them flippable. Thanks for a great recipe!

  • AA

    I didn’t any nutrition information calories per serving is what I’m intersted in. Do you have that info? Thanks a bunch! A

  • Colleen Cameron

    I am going to try these tonight, I bought frozen broccoli for the recipe – should I adjust the preparing of this meal in any way?

  • Steph home cook

    These were fabulous! I used a heaping teaspoon of herbs de provonce as I didn’t have any fresh. Easy to make using a half tablespoon measure. Will make again for sure!

    • Layla

      Yes they do freeze well. You can freeze before or after baking. I place them in the freezer for a few minutes, after shaping, then into ziplock bags.

  • melissa

    I made these last weekend, used fresh broccoli and made enough to freeze…but they didn’t last, we ate them all up the next day! I thought they were fantastic plain, liked them with ranch and they were very tasty at room temp. I will be making these more frequently, hope to freeze some if I can resist munching them all up before the make it to the freezer!

  • Angela

    I made these for my 18 month old. She doesn’t like lile to eat just veggies so i wanted to find a way to disguise them and I have to say I just gave her one to try and she ate it right up! I’m so pleased! THey taste great too! I used all Italian breadcrumbs and did the two tablespoons of herbs as one tablespoon of parsley and one tablespoon of rosemary and the flavor is fantastic! Thank you for this recipe! I’m going to freeze some for later!

    • CatsMotherUK

      I made/tweaked these a few weeks ago – Try cooked chickpeas.
      I use chickpeas to make stuffing instead of breadcrumbs, I’m diabetic, so low-carb, and have eaters that are GF and yeast allergic, so lots of bread alternatives in my house!
      I find 1x 400g tin gives me around 240g when cooked and drained.
      Cook them according to the tin, drain and set aside spread on paper towels for 20 mins or so to dry out. Don’t worry about loose shells, this adds to the grainy texture 😉
      Then blitz in your blender – you might need to stop and scrape after each few pulses – until they are ground well, but not quite a puree – you don’t want to make hummus! You can add your herbs right into the blender with the chickpeas – Parsley and Rosemary would work well as Angela said above, or Oregano. Also try grated Parmesan / Grana Padano cheese instead of Cheddar (or as well as, if you’re in the mood for cheesy)

      • Gerald

        To CatsmotherUK, I too have diabetes so I LOVE your idea of chickpeas as a substitute for breadcrumbs. How much should we use? Also, do you have any other substitutions for bread, other than almond flour?

  • Elle

    I love this recipe! I have been feeding these to my picky eater of a little boy about 4 times a week for months (since he was 8 months old). He loves them! Everyone I have shared this recipe has loved it too! It really is not that time consuming to make, I often do a double batch and freeze them and thaw as needed for his meals. My mum also tried them and doubled the egg and found they were a bit more moist and easier to shape plus it packs a little more protein in them for bubba.

  • Alex

    I made these tonight. Did not enjoy them. Lacked flavor and didn’t set up the best even after following the recipe to a T.

  • Rosemary MacKie

    do they really looked like the picture? I know how to cook but i doubt i have the time for perfect looking broccoli tater tots

  • Mm

    After baking will these be moist in the inside or should they be dry? I don’t want them to burn on the outside, but they’re still moist.

  • Laura

    I have to say, this recipe was AMAZING.

    I was looking for a healthy side to go with my turkey burgers, and this was perfect. I made it exactly as is, and the hash was a little too wet and it was a bit difficult to shape but it still cooked well, and most importantly, tasted great. I unfortunately wasn’t able to convince my broccoli-hating bf to like it, but that’s fine, more for me!

    Can’t wait to make it again.

  • Rebecca Hu

    Hi, I really want to try these but was wondering how I can store these? Can I freeze them? How long do they last in the fridge? Many thanks!

  • Doriana

    I just made these and my guests are still enjoying this amazing deliciousness, I *had* to come and comment right away! I used Parmigiano Reggiano instead of cheddar as I’m also Italian, and they are unbelievable. I also didn’t find it time consuming nor complicated to shape them, maybe because I used leftover steamed broccoli from the previous night. THANK YOU for sharing, I’ll save it in my favourites 🙂

  • Amber

    I’m confused with the nutrition facts. When I entered this recipe into myfitnesspal.com with a serving of 20, the macros were 32 cal, 3 carbs, 2 fat and 2 protein…for only 1 tot.

    • Kayla

      I got something similar and I calculated it myself. For the whole recipe, you’re looking at 544 kcal (22g F, 58g C, 28g P). It equals out to about 27 cal/tot. The two high-cal ingredients are the cheese and the bread crumbs. You can try subbing with part skim mozz cheese which equals out to 485 kcal (15.8g F, 58.5g C, 30g P) so is a little lower with a littler better macros (also 24 cal/tot). I’m not sure if it will taste as good so you can try an in between route and use part skim colby jack cheese. You can try the recipe without bread crumbs or subbing some other drying ingredient.

  • Becky

    I followed the recipe exactly, they are good but definitely too much pepper flavor. I don’t know what I did wrong. My 18 month old was spitting & saying “hot”. Will definitely cut the pepper in half next time.

  • Kim W

    I made these into patties (like crab cakes) and pan fried them using under 1 tablespoon of olive oil. I added a small amount of cayenne. They were a great lunch! And, I am freezing the leftovers. Will recommend to my friends with kids. This is a keeper recipe for me. Thanks.

  • Neena

    My toddler really enjoys these and so do I. Making them into tots is very time consuming. I might have to do the roll in film then cut. But great recipe taste wise

  • Lou Chapman

    Have you tried making a skinny long roll, wrap in film wrap, refrigerate until firm then cut in the lengths you prefer.

  • Glory

    These turned out delicious. I did omit the salt altogether as I really don’t like much salt and Italian seasoned bread crumbs already have enough in for me. Gonna have to make this again on the weekend for my husband. He’ll love them.

  • Marilyn Toone

    I would like to take these to a family get together. If I put them in a pyrex dish in an insulated food carrier do you think they would stay warm? Would they get soggy?

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