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

4.48 from 57 votes
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Healthy Baked Broccoli Tots

EDIT: Readers have noted that 1 teaspoon is too much salt. If you are using table salt, only use 1/2 tsp or to taste!
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 20 tots
Author Layla

Ingredients

  • 2 cups or 12 ounces uncooked or frozen broccoli
  • 1 large egg
  • 1/4 cup diced yellow onion
  • 1/3 cup cheddar cheese
  • 1/3 cup panko breadcrumbs
  • 1/3 cup italian breadcrumbs
  • 2 tablespoons parsley ( or cilantro rosemary,
  • 1/2 teaspoon salt
  • 1/2 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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    Comments

    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!

    Cathy Seiffert

    where is the recipe for the sauce?

    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!

      Layla

      Yum, glad she approves!! I have a 4 y.o daughter as well and she just loves these tots too!

      Danielle

      Do you think you could freeze these?

        Layla

        Yes, you can freeze them before or after baking.

    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.

    Jessica

    At what temperature and for how long would I bake these in the mini muffin pan?

      Amanda

      I used a mini muffin tin to make them today and baked them for 22 minutes at 400°. I also added an egg to bind them more.

    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!

      Janalou

      Oh, what a great idea! I have one of those and would not have thought of using it for these. Thanks for the tip!

    AA

    Ooops….just saw the calories thanks

    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

    subhasini baskaran

    Can i add chilli powder for little more hot spicy. Have anyone tried it?

      Layla

      I haven’t tried it but sounds like it’s a good idea!

    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?

    Peggy

    Can I freeze these and the cauliflower tots ?

    Layla

    Yes you can!

    Jess

    Should you a bake before freezing or not?

    Layla

    your choice!