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



  • 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!



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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  1. Just made these and the reader who suggested a piping bag is a genius!!! In the oven as we speak, hopefully the family enjoys them!

  2. For anyone who is made these already… Does anyone have any suggestions that I could use instead of breadcrumbs as we are gluten free in this house??!

    1. Are used almond flour and Oates because that’s what I had in the house, I would’ve thrown some flaxseed and if I could. We’re not gluten-free, I was just trying to make it healthier. I also left out the salt. Kids don’t crave salt if we don’t give it to them all the time.

  3. They look amazing, added to my recipe list, will define try them 😊

  4. 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?

    1. A mixture of almond flour and parmesan should be fine!

  5. Can you freeze these? If so before or after you bake them?

      1. You can freeze them before or after baking! Enjoy! 🙂

  6. 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.

  7. 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.

  8. 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!

  9. 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!

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

  10. 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.

  11. 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.