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5.0 from 6 votes

Veggie Tots

Healthy Baked Veggie Tots, a fantastic snack or appetizer that even veggie haters will love. Nutritious, delicious, great any time of the day. Particularly nice as a finger food for babies and toddlers.

Prep Time
20 mins
Cook Time
20 mins
Total Time
50 mins
Servings: 15 bites
Calories: 46 kcal
Course: Appetizer
Cuisine: International

Ingredients

  • 1 cup Brussels sprouts
  • 1 cup spinach, frozen
  • 1 cup grated mozzarella
  • ½ cup breadcrumbs
  • 1 egg
  • 2 spring onions, chopped 
  • salt and pepper to taste (If made for babies, salt to be omitted)

Instructions

    Cup of Yum
  1. Boil the Brussels sprouts in a pan of salted water for 15 minutes until really tender.
  2. Drain the water, and chop the sprouts really finely.
  3. In a separate pan, boil the spinach for about 5 minutes, transfer to a colander, and use the back on a spoon to squeeze out the excess water.
  4. Chop the spinach finely, and mix with the Brussels sprouts, mozzarella, egg, breadcrumbs and spring onions. 
  5. Season to taste and shape 15 tots.
  6. Arrange them on a bake tray lined with non stick parchment paper.
  7. Preheat the oven to 180 degrees Celsius (350 Fahrenheit).
  8. Spray the bites with cooking spray, then bake the bites in the oven for 30 minutes until lightly golden.

Notes

  • Mozzarella works better in this recipe, as it keeps the bites soft and moist while being baked. When cheese is not added, I tend to fry patties/bites, because I find that they dry out no matter what.
  • Another thing that helps is spraying they with cooking spray before popping them in the oven, they came out perfectly moist.
  • There was no need to coat these veggie tots at all with flour to become slightly golden, although I would have used some had I decided to fry them instead.

Nutrition Information

Calories 46kcal (2%) Carbohydrates 3g (1%) Protein 3g (6%) Fat 2g (3%) Saturated Fat 1g (5%) Cholesterol 16mg (5%) Sodium 86mg (4%) Potassium 80mg (2%) Vitamin A 1345IU (27%) Vitamin C 5.9mg (7%) Calcium 63mg (6%) Iron 0.6mg (3%)

Nutrition Facts

Serving: 15bites

Amount Per Serving

Calories 46

% Daily Value*

Calories 46kcal 2%
Carbohydrates 3g 1%
Protein 3g 6%
Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 16mg 5%
Sodium 86mg 4%
Potassium 80mg 2%
Vitamin A 1345IU 27%
Vitamin C 5.9mg 7%
Calcium 63mg 6%
Iron 0.6mg 3%

* Percent Daily Values are based on a 2,000 calorie diet.