Healthy Baked Broccoli Tots
User Reviews
4.7
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Prep Time
15 mins
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Cook Time
20 mins
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Total Time
35 mins
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Servings
20 tots
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Calories
26 kcal
Healthy Baked Broccoli Tots
Description
The recipe begins by blanching the broccoli briefly in boiling water, then cooling and draining it well to remove excess moisture. The broccoli is finely chopped and mixed thoroughly with diced onions, cheddar cheese, panko and Italian-style breadcrumbs, egg, parsley, salt, and pepper to create a manageable mixture. The mixture is shaped into small tater-tot forms, placed on a greased or parchment-lined baking sheet, and baked at 400°F until golden and crisp, turning halfway through.
The baked tots achieve a crispy browned outside from the breadcrumbs while maintaining a moist, flavorful broccoli and cheese inside. The use of both panko and Italian breadcrumbs provides texture and herbed flavor. Baking instead of frying yields a healthier version with less oil and a crunchy finish.
These broccoli tots can be served as appetizers, side dishes, or snack items, paired nicely with ketchup, sriracha, ranch dressing, or other preferred dips, making them suitable for family meals or entertaining.
Ingredients
- 2 cups broccoli 12 ounces uncooked or frozen
- 1 egg large
- 1/4 cup yellow onion diced
- 1/3 cup cheddar cheese
- 1/3 cup panko breadcrumbs
- 1/3 cup breadcrumbs Italian style
- 2 tablespoons parsley rosemary, or cilantro
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
Instructions
- Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
- Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
- Chop broccoli finely and mix throughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Next, Place on your prepared baking sheet.
- Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!
Nutrition Information
Show DetailsNutrition Facts
Serving: 20tots
Amount Per Serving
Calories 26 kcal
% Daily Value*
| Serving | 1tot | |
| Calories | 26kcal | 1% |
| Carbohydrates | 3g | 1% |
| Protein | 1g | 2% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 10mg | 3% |
| Sodium | 110mg | 5% |
| Potassium | 43mg | 1% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 94IU | 2% |
| Vitamin C | 8mg | 9% |
| Calcium | 25mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.7
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