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. 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.

  2. 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.

  3. 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

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

  5. How long do they bake in the mini muffin pan? Thanks!

  6. instead of blanching can you steam the broccoli?

    1. yes. I did that but only for a minute. it works well and then strain it afterwards.

  7. 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.

  8. 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?

  9. This is a great recipe for my family, my husband and my daughter love this Broccoli. Thanks

  10. 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.

  11. Hi, These look great.
    I was wondering if they can be frozen?
    Thanks

  12. 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!

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

  13. 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

  14. when using the mini muffin pan, do I fill to the top?

  15. Can these be frozen? If so do you suggest before or after baking.

    1. 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?

      1. 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.

        1. Thank you… I was also wondering about freezing!

  16. 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!!

  17. 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!

    1. 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!

  18. 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

  19. 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 🙂

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

    1. It is a binder. I haven’t tried anything else other than eggs but I would suggest a mixture of flour and water or a flax egg! Hope that helps.

      1. Milk can be used as a binder as in many meatloafs.

    2. Combine 1T of ground flaxseed with 3T of water, stir well. Put it in the fridge for about 15 minutes. It should be sticky and sort of “egg like”!

    3. you can try to make a flax egg. I saw in target they sell an egg substitute in powder form

  21. I absolutely love this recipe, they are easy and so delicious

  22. 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!!

  23. 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!

    1. 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!

  24. 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!

  25. 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?

    1. 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.

  26. 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 🙂

    1. I’m glad they worked out for you! I will visit your blog now. Thanks!

  27. 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 🙂

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    1. Hi John,
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  29. Could you freeze these do you think? If so would you do it before or after cooking? Thanks!

    1. 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.