These crispy Broccoli Tots are the perfect balance of crunchy on the outside and tender on the inside. The combination of melted cheddar and Parmesan cheeses with the mild, earthy broccoli makes for a flavor-packed bite in every crispy tot.
Not only are they great for kids, but these tots are also a hit for adults who are looking to sneak in more veggies. Plus, you can serve them with your favorite dipping sauce for extra flavor. Whether for a quick snack, a party appetizer, or a fun side dish, these Broccoli Tots are sure to be a crowd-pleaser!
Full Recipe
Ingredients:
- 2 cups broccoli florets, steamed and chopped
- 1/2 cup shredded cheddar cheese
- 1/4 cup breadcrumbs (use gluten-free if needed)
- 1/4 cup grated Parmesan cheese
- 1 egg
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- Olive oil spray (for greasing)
Directions:
- Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
- Steam the broccoli florets until tender (about 5-7 minutes), then chop them finely.
- In a mixing bowl, combine the steamed broccoli, cheddar cheese, breadcrumbs, Parmesan, egg, garlic powder, onion powder, salt, and pepper. Mix everything together until well combined.
- Scoop out small portions of the broccoli mixture and shape them into tots (small cylinders). Place them on the prepared baking sheet.
- Lightly spray the tots with olive oil.
- Bake in the preheated oven for 15-20 minutes, or until golden and crispy, flipping halfway through to ensure even cooking.
Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes
Kcal: 110 kcal per serving (serves 4) | Servings: 4 servings
The Benefits of Broccoli Tots for Kids and Adults
Broccoli tots have become a favorite choice for parents and health-conscious eaters alike, offering a fun way to incorporate vegetables into a meal. The clever twist on the traditional tater tot uses broccoli as the main ingredient, giving these crispy little bites a nutritional boost. For many, getting kids to eat their veggies can be a challenge, but these broccoli tots present a solution that is not only healthy but also appealing to young eaters. Packed with fiber, vitamins, and minerals, they are a snack that can be enjoyed by both kids and adults.
One of the main benefits of these tots is the versatility they offer in terms of flavor and preparation. Whether served as a side dish, a snack, or a main course, broccoli tots can be customized in many ways. They can be seasoned with various herbs and spices, or paired with a range of dips to cater to different tastes. The crispy, golden exterior and soft interior provide a satisfying texture that makes them enjoyable to eat for people of all ages. Additionally, this recipe is a fantastic way to introduce more vegetables into the diet, especially for those who might not enjoy eating them on their own.
Why Broccoli Tots Are a Healthier Alternative
Traditional potato tots are often deep-fried and loaded with unhealthy fats and calories, making them an undesirable option for anyone trying to maintain a healthy diet. Broccoli tots, on the other hand, are baked, reducing the need for excessive oils or fats. By swapping out potatoes for broccoli, these tots are significantly lower in calories, while still being a great source of nutrients like fiber, vitamin C, and calcium. Broccoli is a powerhouse vegetable, known for its antioxidant properties and its ability to support overall health.
Additionally, this recipe is customizable to be gluten-free, making it a suitable option for those with dietary restrictions or sensitivities. You can easily substitute breadcrumbs with gluten-free alternatives, ensuring that everyone can enjoy this dish without worrying about allergens. The use of eggs and cheese also provides a good balance of protein, making broccoli tots not only healthy but also satisfying.
Creative Ways to Serve Broccoli Tots
Although they’re delicious on their own, broccoli tots can also be served with a variety of dipping sauces to enhance their flavor. Classic choices include ketchup, ranch dressing, or a homemade garlic aioli. For those looking for a more adventurous dip, a tangy mustard or spicy sriracha sauce can add an extra kick. You can even pair them with a creamy yogurt dip or a sweet chili sauce for a unique twist.
Broccoli tots are perfect as a snack, but they can also be served as a side dish alongside any meal. Pair them with grilled chicken, a fresh salad, or a bowl of tomato soup for a comforting and nutritious meal. These tots also make for an excellent addition to a party spread or picnic, offering a healthier alternative to traditional finger foods.
Broccoli Tots for Picky Eaters
One of the greatest challenges parents face is getting their children to eat enough vegetables. While some kids may turn their noses up at a plate of steamed broccoli, the irresistible crunch of these tots often makes them much more appealing. The combination of cheesy goodness and the mild flavor of broccoli is a great way to sneak in some greens without drawing attention to them. The bite-sized shape and crispy texture make them easy to eat, which is particularly important for younger children who are still developing their eating habits.
You can also get creative with the ingredients and add other finely chopped vegetables into the mix, such as carrots, zucchini, or spinach, to boost the nutritional value even further. If your kids are picky about the taste of broccoli, you can use this recipe as an opportunity to try other vegetables in a similar way, making them more willing to try new flavors.
Meal Prep and Storage Tips for Broccoli Tots
Broccoli tots are not only easy to make, but they also store well, making them a perfect option for meal prep. After baking, let the tots cool completely, then store them in an airtight container in the refrigerator for up to 3 days. When you’re ready to enjoy them again, simply reheat them in the oven for a few minutes to restore their crispiness. For longer storage, you can freeze the tots before baking. Place them on a baking sheet and freeze them in a single layer until solid, then transfer to a freezer bag. When you’re ready to bake them, you can cook them directly from frozen, although they may require an extra few minutes in the oven.
This makes broccoli tots a great make-ahead snack or side dish, allowing you to prepare them in advance and have a healthy option on hand when you’re short on time.
Nutritional Information and Health Considerations
Each serving of broccoli tots provides a substantial amount of vegetables, which is key to maintaining a balanced diet. Broccoli is known for its high fiber content, which supports digestion and helps maintain a feeling of fullness. Additionally, it contains significant amounts of vitamin C, an antioxidant that supports immune function and skin health. The addition of Parmesan and cheddar cheese boosts the calcium content, which is essential for maintaining strong bones and teeth.
For those looking to increase their protein intake, this recipe provides a moderate amount, especially from the cheese and egg. You can also customize the recipe to meet specific dietary needs by swapping the egg for a plant-based alternative, such as a flax egg or chia egg, and using dairy-free cheese if necessary. This makes broccoli tots a flexible dish that can cater to a wide range of dietary preferences.
Why You Should Try Broccoli Tots Today
If you’re looking for a way to make eating vegetables more enjoyable, broccoli tots are a great place to start. They are not only delicious and easy to prepare, but they are also a healthy and versatile option that can be customized to suit your tastes. Whether you’re preparing a snack for your kids or looking for a new side dish to accompany dinner, broccoli tots are the perfect addition to any meal.
These tots are not only nutritious but also satisfying, making them a great way to ensure you’re meeting your daily vegetable intake without sacrificing flavor. With their crispy exterior and tender interior, they are sure to be a hit with the entire family. The ease of preparation, along with the opportunity to make them ahead of time, makes this recipe a go-to for busy weeks when you need a quick and healthy meal.
Conclusion
Incorporating more vegetables into your diet doesn’t have to be a struggle. Broccoli tots provide a fun, tasty, and nutritious way to enjoy the benefits of broccoli, all while satisfying your cravings for something crunchy and delicious. Whether you’re making them for yourself, your kids, or a gathering, these tots will never disappoint. The best part is that they are incredibly customizable to fit your dietary needs and preferences, making them an accessible and enjoyable choice for everyone. So next time you’re looking for a healthy snack or side dish, consider giving these crispy broccoli tots a try – your taste buds and your body will thank you!