Healthy Baked Broccoli Tater Tots
Crispy on the outside and tender inside, these baked broccoli tots make a nutritious, flavorful snack or side dish.They combine fresh broccoli, cheese, and herbs with a crunchy breadcrumb coating, offering a simple way to sneak veggies into any meal.
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.
