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Broccoli Tater Tots (Oven or Air Fryer)

These oven-baked Parmesan Broccoli Tater Tots are a delicious side dish to get more veggies into your kid's day.

Prep Time
20 mins
Cook Time
20 mins
Total Time
35 mins
Servings: 8 (about 48 tots)
Calories: 104 kcal
Course: Snacks
Cuisine: American

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

Instructions

Preheat the oven:
    Cup of Yum
  1. 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:
  1. 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.
  2. In a food processor, pulse the broccoli florets until it resembles rice. Transfer into a large mixing bowl.
  3. 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.
  4. 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:
  1. 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.
  2. Roll each ball in the remaining parmesan cheese and place them on top of the lined baking sheet.
Cook:
  1. In the oven, bake them in a preheated oven for 12 minutes until they are golden brown. Remove from the oven and serve warm.
  2. 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:
  1. 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

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

% 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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