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.

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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 37 reviews
Prep time:
Cook time:
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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


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158 Comments

  • Jody

    I am just learning how to successfully substitute keto friendly ingredients. Do you by any chance think almond flour can substitute for bread crumbs or if parmesan cheese can be substituted?

  • Jack

    I make some adjustments due to sodium restrictions from having kidney disease. After pulsing the broccoli, I spread it in a Pyrex pie plate covered with plastic wrap and microwave for 3 minutes. Then I mix in the remaining ingredients, using 1/4 cup plain breadcrumbs and upping the amount of panko. I also substituted nutritional yeast for the cheddar, maybe a tbsp or so, I didn’t measure it. This gives the tots a cheesy flavor without the salt or protein of the cheese. I also add Mrs. Dash table seasoning with the dark green cap.

    I put it all in a ziploc bag and into the freezer for about 10 minutes or so to get it firm, then snip off a corner of the bag and squeeze out the mixture into a line. They’re not perfect tots, but who cares, cause they are tasty! I have also used the recipe as a “crust” for breakfast muffins made in silicon cups. I literally just crack an egg on top and bake til the egg is set, sometimes adding half a slice of thin, low-sodium bacon on top. Great as a grab-and-go breakfast.

  • Beth

    These are surprisingly great! I DID add an extra egg, a little paprika and oregano, and some extra cheddar and parmesan…

    But I was pleasantly surprised at how great broccoli could taste in this form haha.
    My husband ate about 15 of them for dinner, and my 2 toddlers also ate them.
    Success!

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