Crispy baked broccoli tots are loaded with nutrients and are fun to make and enjoy!

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


We made these healthy skinny broccoli tater tots yesterday and the entire family loved them.

If you’re a lover of broccoli then 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.

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

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 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


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 processor 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.

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

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. 

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

You can also make these in a mini muffin pan!

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

Update: A reader suggested placing the whole mixture into a piping bag and pipe into a log then cut into tots or squeeze a little mixture out of the bag and cut into tots one by one.  

4.59 from 73 votes

Healthy Baked Broccoli Tots

By: Layla
Crispy baked broccoli tots are loaded with nutrients and vitamins and are fun to make and enjoy!
Prep15 minutes
Cook20 minutes
Total35 minutes
Servings 20 tots

Ingredients 

Instructions 

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

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

  • 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.

  • 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!

Video

Nutrition

Serving: 1tot, Calories: 26kcal, Carbohydrates: 3g, Protein: 1g, Fat: 1g, Saturated Fat: 1g, Cholesterol: 10mg, Sodium: 110mg, Potassium: 43mg, Fiber: 1g, Sugar: 1g, Vitamin A: 94IU, Vitamin C: 8mg, Calcium: 25mg, Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

like this recipe? Rate & Comment below!
Healthy Baked Broccoli Tots Nutrition Facts
Healthy Baked Broccoli Tots are the perfect low-fat snack! #GimmeDelicious #Skinny
Healthy Baked Broccoli Tots are the perfect low-fat snack! #GimmeDelicious #Skinny



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280 Comments

  1. 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.

    1. 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.

  2. Broccoli is one of my favorite veggies. Your recipe is great, different way to cook and serve broccoli.

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

  4. 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 🙁

  5. 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!

  6. Doing this with zucchini instead of broccoli. Can’t wait!

  7. 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!

  8. 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!

  9. my tots are sticking like crazy. i used paarchement and olive oil on my baking sheet. help!

    1. Use a little more breadcrumbs and see if it helps!

      1. Hi Layla,

        Just wanted to say your recipes are amazing that I just wanted to let you know I shared it on my blog. I do put a link directly to this page and give you full credit. Keep up on bringing some awesome recipes.

        Thanks,
        Jessica

  10. 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 😀

  11. 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 🙂

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

  12. Can I substitute Eggs with something else? We are vegetarian and do not use eggs.

  13. 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!

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

  15. I press mine into an ice cube tray to get them all the same size. Press them down, dump them out, move on. 🙂

    1. That’s such a great idea! Thanks for sharing it with everyone, Tanya. I will be sure to try it next time!

  16. 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.

    1. 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.

  17. 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?

    1. I think, if left in a big freezer, they’d last ages.

  18. 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

  19. We tried these last night and the kids loved them! You’ve got yourself a new follower!

  20. 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.

  21. 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.

  22. 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.

  23. 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!

    1. Yes a teaspoon is WAY too much recipes calls for half of a t.s.

        1. I just made these and they are delicious! How do I store them?

          1. You can freeze them after shaping the tots or after baking. They are also good in the fridge for about 2 days.

  24. 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.

    1. Hi, I really want to make this recipe but sweet potatoes here are sooo expensive. Can I make it with regular potatoes? Thank you!

  25. 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?

    1. Thanks! I hope you like it as much as we did! 🙂

  26. These look awesome- so healthy and I LOVE brocolli! 🙂