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 36 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

167 Comments

  • Clarence

    Wow!!! that’s all I can say. Wow, these are so good. Only gave it four stars since it takes awhile to chop the broccoli (don’t have a food processor). May have to re-think that, but not enough cabinet/counter space. Definitely will try these again, maybe make into muffins next time. Hope they reheat well, will be taking these for lunch. Wish I could attach a photo, not as pretty as yours but for a beginner, looks just fine. Taste trumps looks.

  • Alissa

    Has anyone tried these without the cheese? My daughter can’t eat dairy and I’m wondering if leaving that out affects the texture and consistency. I can’t stand fake cheese so I’d rather not use that :/ thanks!

    • Alisha

      Hi Alissa, have you tried Biocheese? It’s readily available and I think it’s really similar to dairy cheese. It is amazing 🙂

  • Teresa

    This recipe is a good one healthy I also have trouble keeping the right consistency and would like to try other ingredients will let you know how I do

    • Megan

      I would like to know this too! Would love to make a big bag of them and have them at the ready. I would assume you would freeze before baking but has anyone tried it?

      • Layla

        Hi Megan, I freeze them before baking them, then just pop them right in the oven as needed. You would need to place them in trays in the freezer for an hour first so they don’t stick together then transfer to ziplock bags for freezing.

  • Angie W.

    These are AMAZING!! So much so that my kid (who hates broccoli) will eat these up! The one thing I do differently is I squeeze, with my hands, the excess water out of the broccoli. Thanks for a great recipe!!

  • Nathania Caron

    Can the bread crumbs be optional? If I want to do it gluten free? I mean is it essential for the consistency? Thank you! It looks delicious by the way!

    • Layla

      I haven’t tried making them without breadcrumbs and I don’t think it would hold without them, but I do suggest you try GF binders. Crushed corn flakes, dehydrated potato flakes or crushed rice crackers. Also, purchase Gluten-Free breadcrumbs is another option. Please let us know if any of these work for you. Best of luck!

  • EarthGoddess

    You kinda ruined it with the ketchup but that’s just me. I don’t put ketchup on or in anything. Otherwise this recipe sounds great. Can’t wait to try it with other veggies as well

  • Sangamitra

    I just tried.. they are damn delicious.My husband too liked them,I served it as a snack after he came from work.Love your recipe,thanks a lot for sharing it with us 🙂

  • niki

    Does the egg act as a binder? my daughter is allergic to eggs, is there a substitute you would reccomend instead of the egg?

  • Dee

    OMG! These are so yummy, I ended up eating all of them last night for dinner and made more today! The only thing I did differently was save the cheese for the end (aka not mixed into the batter) and plopped a little square on the bottom of each tot so that it got nice and crusty on the bottom and was overall fewer in calories, but not taste. Amazing, thanks for the recipe!!

  • Tiffany

    These look amazing! Question though… do you think these would hold up alright, if I were to prepare them early in the day and then refrigerate until we’re ready to bake?

    My husband has to cook dinner because of our work schedules, but he’d probably think this was too much work… I usually do some of the major veggie-chopping type prep before I leave for work in the afternoon.

    Thanks!

    • Layla

      I don’t know if the tots would hold up until her gets home but I would prepare the mixture and then he can scoop the tots with an Ice-cream scooper into round tots or bake them in mini muffin tins. Best of luck!

  • Alicia

    Just made these. So good! I followed others’ advice and put in 1/2 tsp of the salt and pepper. I did 1/2 rosemary 1/2 parsley for the seasoning and only had regular panko breadcrumbs. Also added 2 eggs because my mix wasn’t sticky enough and chopped everything in a food processor. Delicious!

  • Naja

    These look soooo good!!… I want to try these but I was wondering if there could be any substitution for the cheese that’s in them. I’m lactose intolerant and these tots will not work with my system. Could I leave that out? Will it mess up the recipe?

    • Layla

      Naja, I would just leave the cheese out and increase the bread-crumb mixture and they should be fine. Please let us know if that works for you.

  • ilariamozzarellabites

    I made your Broccoli tots yesterday. A success! I didn’t have cheddar since I live in Italy, so I used Parmigiano Reggiano instead. I’ll do them again when I get cheddar. So yummy! Thanks for sharing this recipe 🙂 I have a food blog too, take a look if you like 🙂

  • Alison

    This is such a neat idea and I cannot wait to give the recipe a try! I love broccoli, but my husband always needs it mixed with something and I think this will be perfect for him 🙂

  • John Finity

    I love the website and found a few recipes to save. But the amount of ADS on the webpage is unbearable. I am even viewing this at work, powerful desktop computer with fast internet speed. There is so much lag, I can’t bear to open any more pages. I adore the content though!

    • Amanda W.

      Hi John,
      I was having the same issue so added this site to the javascript blocking extension on my browser and that seemed to take care of the problem.

      • Layla

        I’m sorry about that guys! I don’t know what the issue is but I will have my team look at it and hopefully they will solve the issue!

    • Layla

      I’ve had people tell me they freeze a whole batch for meal prep. I’m assuming it’s done after they are baked but I think they would be fine frozen before or after baking. If you are freezing them before baking be sure to freeze them on a baking sheet first before place them in a ziplock bag so they don’t stick together.

  • Christina Herrera

    These were really yummy! I tried the pastry bag but they would not stick at all so I used a mini muffin tin. I used Daiya cheese since my son is allergic to dairy. Instead of the salt and pepper I used a salt free spice blend, a little chervil, oregano and fresh cilantro I had on hand. A big hit with a kids! I’ll be making these frequently.

    • Layla

      I’m so glad you found a way to make the tots suitable for your son’s dietary needs. I will be sure to pass along the word on the cheese you used.

  • Madeleine

    These were amazing !!!
    I just replace cheddar by emmental (I’m french 😉 ) and add an extra egg.
    I’ll definitely do it again !!!

  • Victoria

    These are SO delicious. I do agree with the excessive salt though. Next time I will half the salt amount for sure. Any idea on the nutritional facts for these? I am calorie counting 🙁

  • Jessie flo

    Hi! This recipe looks amazing! Any thoughts on how many days in advance the batter can be made? Thinking of making it for a 40 person lunch and just trying to plan my time!

  • Jill

    I’d love to use these tots for a tator tot casserole instead of traditional tater tots. Would you suggest the whole bake time of the casserole to bake the tots or bake the casserole for the majority of the time and add the tots the last 20 minutes? Thanks!

  • Christina

    Question – do these reheat well OR could i get them shaped up and then put them in the fridge until the next day and bake them? I have weird work hours and would like to take them to work with me for dinner so I’m trying to figure out the best way if you have any suggestions. Thanks!

  • Dee

    I wanted to let you know the PERFECT way to form these lovely little gems- cover a bamboo sushi-rolling mat with buttered parchment and roll, squeeze & cut to desired tot length! They are perfectly compacted and formed 😀

  • KristasaurusRex

    This recipe looks so great! I will definitely be making them again and again… and plan to feed some to my friend who has never tried broccoli because she doesn’t like how it looks!

    PS – there are an astonishing number of spelling and grammatical errors throughout your article… just an FYI 🙂

    • Tanya

      …have a look at your own comment…..using the … approach is a crutch and often used for uneducated internet grammar Nazis.

  • Sara

    I’ve made these twice now and I still can’t get over how tasty they are! I’m gonna have to start making batches of them to have them on hand for busy days so I don’t resort to plain old potatoes!

  • amanda lynn

    my son is allergic to eggs. do you think an egg replacer will work with this recipe? or any other suggestions for a substitute?

  • Rachel

    For the dairy free crowd, I wonder if these would still hold shape without the cheese. Definitely a fun way to get broccoli into the kiddos.

    • Christine

      My daughter is allergic to dairy, so I was planning on using Daiya cheddar “cheese” shreds in this recipe. I use them a lot and they are a great sub for the real thing.

  • jenn

    Can you make and freeze thse to be cooked later? And if so how long do youthink they would be good for in the freezer?

  • felicia | Dish by Dish

    Hi Layla! This recipe looks mouthwatering! Planning to make it this weekend!

    Btw, I’d love to include your baked broccoli tots in a Broccoli recipe roundup. If you’re cool with that, could I use one of the pictures with a link back to this original post and your blog?

    Let me know & thanks in advance!
    felicia

  • Shannon

    I really enjoyed these, I made them for my husband and I. I will try out the cauliflower tots next. Thank you for sharing these with us.

  • Tamara LaBaer

    These look great. Instead of ketchup, I would serve them with a sour cream based dip- something like an onion dip OR with a mayonnaise + tamari + clove of garlic, minced+ lemon juice (fresh, natch) sauce. Either would match well with the broccoli/onion. I’m wondering if you ever tried substituting riced potato for the bread crumb mixture? Not sure if it would hold together as well but it sounds like it would be tasty.

  • Erwin

    I tried the recipe. it is not bad. Even though in general I like salty and spicy food, I think the salt and pepper should be half a teaspoon each instead of the recommended quantities.

  • Annika

    I love the recipe en made it yesterday for my family. The only thing I will stress is that 1 tsp salt is WAY too much. I would reduce it to a max of 1/4 tsp or omit all the salt. When you are using breadcrumbs that are flavored (eg Italian) there is flavor enough in them. My daughter said her cheeks were itchy after eating them (salt). Other than that, these are awesome! Thanks for sharing!

  • monica rampo

    Hi Layla,
    Your broccoli tots look very delicious, and your cauliflower tots too.
    I will try making both cauliflower and broccoli tots too.
    Thanks for sharing this healthy recipe.

  • Chicory App

    I have never seen broccoli looking so delicious!! I will be trying this recipe for sure.
    Would you be interested in becoming a recipe partner with Chicory?

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