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This Healthy Baked Broccoli Tots recipe offers a delicious and nutritious twist on a classic comfort snack.
Packed with fiber-rich broccoli and protein from the egg and cheese, these tots provide a satisfying bite that supports digestive health and muscle maintenance.
The use of both panko and Italian breadcrumbs adds a crispy texture without deep-frying, keeping saturated fats low and calories in check.
With only 26 calories per tot, they’re an excellent choice for anyone seeking a wholesome, low-calorie snack or side dish.
Quick to prepare and easy to bake, this recipe fits perfectly into busy lifestyles and is ideal for meal prepping or family-friendly meals.
The vibrant green veggie content also contributes essential vitamins like vitamin C and A, making these tots as nourishing as they are tasty.
Must-Have Tools for Perfect Results
Silicone Muffin Pan
Perfect for shaping and baking broccoli tots evenly, this pan prevents sticking and makes cleanup effortless. Beyond this recipe, it’s ideal for muffins, mini frittatas, and portion-controlled snacks.
Silicone Steamer
Essential for blanching broccoli gently to preserve nutrients and texture without overcooking. A versatile tool for steaming vegetables, seafood, and even reheating leftovers healthily.
Mixing Bowls
A sturdy set of mixing bowls is key to combining ingredients thoroughly. They’re indispensable for everything from prepping salads to marinating meats and baking batters.
Ice-Cream Scoop
This handy tool helps portion the broccoli mixture consistently, ensuring uniform tots that bake evenly. Its use extends to cookie dough, meatballs, and more, making kitchen prep faster and neater.
Baked Broccoli Tater Tots
Equipment
- 1 Silicone Muffin Pan
- 1 Silicone Steamer
- Mixing Bowls (varied sizes)
- Ice-Cream Scoop
Ingredients
- 2 cups about 12 ounces fresh or frozen broccoli florets
- 1 large egg
- ¼ cup finely chopped yellow onion
- ⅓ cup shredded cheddar cheese
- ⅓ cup panko breadcrumbs
- ⅓ cup Italian-style breadcrumbs
- 2 tablespoons chopped fresh parsley or substitute with cilantro or rosemary
- ½ teaspoon salt
- ½ teaspoon freshly ground black pepper
Instructions
- Prepare Oven and Baking Surface: Preheat your oven to 400°F (200°C). Lightly grease a baking sheet with oil or line it with parchment paper to prevent sticking. Set aside.
- Blanch the Broccoli: Bring a pot of water to a boil. Add the broccoli florets and cook for just 60 seconds to soften slightly while preserving color and nutrients. Immediately transfer the broccoli to a bowl of ice-cold water to halt the cooking process. Drain thoroughly and pat dry to remove excess moisture.
- Combine Ingredients: Finely chop the blanched broccoli. In a large mixing bowl, mix together the broccoli, egg, diced onion, cheddar cheese, panko, Italian breadcrumbs, parsley, salt, and pepper. Stir until the mixture is well combined and sticky enough to hold together.
- Shape the Tots: Using a small scoop or your hands, portion approximately 1.5 tablespoons of the mixture. Roll it into a compact ball, then gently mold it into a small, cylindrical tot shape. Rinse your hands periodically with cold water to prevent sticking.
- Bake Until Crispy: Arrange the shaped tots evenly on the prepared baking sheet. Bake in the preheated oven for 18 to 24 minutes, flipping them halfway through to ensure even browning. The tots are ready once they turn golden brown and crisp on the outside.
- Serve and Enjoy: Remove the broccoli tots from the oven and serve immediately. These are delicious on their own or paired with ketchup, sriracha, ranch, or your preferred dipping sauce.
Notes
- Broccoli Moisture: Make sure to dry the broccoli very well after blanching to avoid soggy tots. Excess moisture will prevent proper crisping.
- Breadcrumb Substitutions: You can use all panko or regular breadcrumbs if you don’t have Italian-style breadcrumbs. Adding herbs enhances flavor but isn’t mandatory.
- Storage Tips: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to maintain crispiness.
- Freezing Option: These tots freeze well before baking. Arrange on a tray, freeze until firm, then transfer to a freezer bag. Bake straight from frozen, adding a few extra minutes to the cooking time.
- Serving Ideas: Perfect as a healthy snack, side dish for dinners, or appetizer for gatherings.
Chef’s Secrets for Crispy Tots
Achieving perfectly crispy broccoli tots starts with managing moisture.
After blanching, make sure to thoroughly drain and pat the broccoli dry—excess water can lead to soggy results.
Finely chopping the broccoli rather than pureeing helps maintain a pleasant texture with little broccoli “bite” while keeping the tots tender.
Mixing in both panko and Italian breadcrumbs adds a delightful crunch and depth of flavor.
Don’t skip the flipping step during baking, as it ensures even browning on all sides.
If you want to boost the flavor, experiment with adding finely minced garlic or a pinch of smoked paprika to the mix.
Lastly, washing your hands frequently while shaping prevents the mixture from sticking, making the process smoother and more enjoyable.
Serving Suggestions to Elevate Snacks
Broccoli tots are incredibly versatile and pair well with many dips and side dishes.
Classic ketchup or ranch dressing offers familiar comfort, while spicy sriracha or tangy mustard gives a bold kick.
For a more sophisticated touch, try serving with garlic aioli or a zesty yogurt dip flavored with lemon and herbs.
These tots also make a fantastic side for grilled chicken or fish, adding a nutritious vegetable component to your meal.
For casual gatherings, arrange them on a platter with a variety of dipping sauces to cater to all taste preferences.
They’re also kid-friendly, making them an excellent way to introduce more veggies into children’s diets.
Smart Storage Tips for Freshness
To keep your broccoli tots fresh and tasty, store any leftovers in an airtight container in the refrigerator.
They’ll maintain good quality for up to three days. Reheating in the oven or an air fryer is recommended to restore their crispy texture—avoid microwaving, which can make them soggy.
If you want to prep ahead, shape the tots and freeze them on a baking sheet until firm.
Transfer to a freezer-safe bag and bake directly from frozen, adding a few extra minutes to the cooking time.
This method is perfect for quick snacks or last-minute meals, helping reduce kitchen prep on busy days.
Frequently Asked Questions Answered Clearly
1. Can I use frozen broccoli instead of fresh?
Yes! Frozen broccoli works well for this recipe. Just thaw it completely and squeeze out excess moisture before mixing to avoid sogginess.
2. Are these broccoli tots gluten-free?
They can be made gluten-free by substituting the breadcrumbs with gluten-free varieties or crushed gluten-free crackers.
3. Can I make these vegan?
To make a vegan version, replace the egg with a flaxseed or chia seed “egg” and use vegan cheese alternatives. The texture may vary slightly.
4. How do I keep tots from falling apart?
Make sure to finely chop the broccoli and drain it well. The egg and breadcrumbs bind everything, so don’t reduce these too much.
5. Can I bake these without flipping?
Flipping helps even browning and crispiness, but if flipping isn’t convenient, bake longer on one side and consider using a convection oven for better air circulation.
This recipe is inspired by gimmedelicious and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.
