0 from 21 votes
Baked Broccoli Tater Tots
Baked Broccoli Tater Tots, fast, easy, healthy and delicious way to eat your veggies. A low carb side dish the whole family will love.
Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 4 servings
Calories: 176 kcal
Course:
Side Dish
Cuisine:
Italian-American Fussion
Ingredients
- 2 cups fresh or frozen broccoli florets
- 1 large large egg
- ¼ onion diced
- ⅓ cup shredded Swiss cheese
- ⅓ cup freshly grated Parmesan cheese
- ⅔ cup bread crumbs
- 1 tablespoon chopped fresh Italian parsley
- ½ teaspoon oregano
- ½ teaspoon salt
- 1-2 dashes pepper
Instructions
- Pre-heat oven to 400° (200° celsius), cover a baking sheet with parchment paper and lightly grease.
- Boil for only 1 minute the broccoli florets, remove them from the water and rinse under cold water, chop finely.
- In a large bowl combine, the chopped broccoli, and the remaining ingredients, gently stir with a wooden spoon or spatula to combine well.
- Using a large spoon (soup spoon) measure out some of the mixture into your hand and shape into a the form of a log, place them on the prepared baking sheet and bake for approximately 20-25 minutes, turn the tots halfway through baking. Serve immediately. Enjoy!
Cup of Yum
Notes
- If you prefer to use cauliflower instead of broccoli then that will work also.
- If you don’t want to use swiss cheese then you can substitute with cheddar cheese, fontina, firm mozzarella or even gruyere cheese.
- Any leftover tots should be stored in an airtight container in the fridge. They will last up to 3 days. Re-heat in a microwave or low oven.
- They can be frozen either baked or unbaked, to freeze the baked tots, make sure to cool completely then place in a freezer safe container or bag. To freeze them unbaked, place the shaped tots on a parchment paper lined cookie sheet and freeze for a couple of hours or until firm, then place them in a bag or container. They can be baked from frozen. They will keep for up to 3 months in the freezer.
Nutrition Information
Calories
176kcal
(9%)
Carbohydrates
17g
(6%)
Protein
10g
(20%)
Fat
7g
(11%)
Saturated Fat
3g
(15%)
Cholesterol
56mg
(19%)
Sodium
598mg
(25%)
Potassium
214mg
(6%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
575IU
(12%)
Vitamin C
42.4mg
(47%)
Calcium
228mg
(23%)
Iron
1.6mg
(9%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 176
% Daily Value*
| Calories | 176kcal | 9% |
| Carbohydrates | 17g | 6% |
| Protein | 10g | 20% |
| Fat | 7g | 11% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 56mg | 19% |
| Sodium | 598mg | 25% |
| Potassium | 214mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 575IU | 12% |
| Vitamin C | 42.4mg | 47% |
| Calcium | 228mg | 23% |
| Iron | 1.6mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.