
Broccoli Tater Tots (Oven or Air Fryer)
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Broccoli Tater Tots (Oven or Air Fryer)
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These oven-baked Parmesan Broccoli Tater Tots are a delicious side dish to get more veggies into your kid's day.
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Ingredients
- 2 medium potatoes peeled and diced
- 2 cups raw broccoli chopped
- 2 cups Parmesan Cheese divided
- 1 tablespoon Italian seasoning
- Salt and pepper, about ¼ teaspoon each optional
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Instructions
Preheat the oven:
- Preheat oven to 425F, place oven rack in the middle of the oven, and line a baking sheet with parchment paper or a silicone mat.
Make the mixture:
- Boil, steam, or microwave the potatoes to the point where a fork punctures through but they are too tough to cook -about 10 minutes in boiling water, 5-6 in the microwave. Drain the potatoes and set aside to cool down slightly.
- In a food processor, pulse the broccoli florets until it resembles rice. Transfer into a large mixing bowl.
- Transfer the potatoes to the food processor and pulse a few times to break them up into small pieces. You don't want them fully mashed; you want to leave a little texture like real tots. Add them to the riced broccoli bowl.
- Add 1 ½ cups of parmesan cheese, the Italian seasoning, and a little salt and pepper to the bowl. With a spatula, fold the ingredients together to combine, making sure no large pieces of potatoes are left.
Form the tater tots:
- With your hands, begin forming small balls -smaller than meatballs, larger than traditional tater tots, about 1 tablespoon in size if using a mini cookie scoop.
- Roll each ball in the remaining parmesan cheese and place them on top of the lined baking sheet.
Cook:
- In the oven, bake them in a preheated oven for 12 minutes until they are golden brown. Remove from the oven and serve warm.
- Air fryer: preheat the air fryer for 5 minutes at 375F. Lightly spray the broccoli tots and place them on top of the crisper tray. Cook for 8-10 minutes. This will vary slightly by their size.
Storage:
- Refrigerate cooked broccoli tots for up to 4 days. Reheat in the air fryer for 4 minutes at 340F or in the oven at 350F for about 6 minutes. You can freeze unbaked tots for up to 2 months. They thaw out quickly while preheating the oven or air fryer and usually only require 2 additional minutes of cooking time.
Nutrition Information
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Serving
6 tots
Calories
104kcal
(5%)
Carbohydrates
10g
(3%)
Protein
6g
(12%)
Fat
5g
(8%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
0.2g
Monounsaturated Fat
1g
Cholesterol
20mg
(7%)
Sodium
349mg
(15%)
Potassium
298mg
(9%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
271IU
(5%)
Vitamin C
27mg
(30%)
Calcium
271mg
(27%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8(about 48 tots)
Amount Per Serving
Calories 104 kcal
% Daily Value*
Serving | 6 tots | |
Calories | 104kcal | 5% |
Carbohydrates | 10g | 3% |
Protein | 6g | 12% |
Fat | 5g | 8% |
Saturated Fat | 3g | 15% |
Polyunsaturated Fat | 0.2g | 1% |
Monounsaturated Fat | 1g | 5% |
Cholesterol | 20mg | 7% |
Sodium | 349mg | 15% |
Potassium | 298mg | 6% |
Fiber | 2g | 8% |
Sugar | 1g | 2% |
Vitamin A | 271IU | 5% |
Vitamin C | 27mg | 30% |
Calcium | 271mg | 27% |
Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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