Broccoli Tots

Broccoli Tots

Broccoli tots are quickly becoming a popular snack choice among health-conscious individuals and families. These bite-sized morsels offer a delicious way to incorporate more vegetables into your diet without sacrificing flavor. Here’s everything you need to know about this trendy, nutritious treat.

What Are Broccoli Tots?

Broccoli tots are a healthier alternative to traditional tater tots, made primarily from finely chopped or grated broccoli, mixed with ingredients such as cheese, eggs, and breadcrumbs, then formed into small, tot-sized shapes and baked or fried until crispy. These little bites pack a punch of nutrients while providing a satisfying crunch that appeals to both kids and adults.

Health Benefits

  1. Nutrient-Rich: Broccoli is a powerhouse of vitamins and minerals, including vitamin C, vitamin K, iron, and potassium. It’s also a good source of dietary fiber and antioxidants, which help in maintaining a healthy digestive system and boosting the immune system.
  2. Low in Calories: Unlike traditional tots, which are often high in calories and unhealthy fats, broccoli tots offer a lower-calorie option that doesn’t compromise on taste.
  3. Versatile and Customizable: Broccoli tots can be easily adapted to suit various dietary needs. They can be made gluten-free by using almond flour or gluten-free breadcrumbs, or dairy-free by omitting the cheese or using a plant-based alternative.
  4. Kid-Friendly: Getting children to eat their vegetables can be challenging, but broccoli tots make it easier. Their fun shape and delicious taste can turn a typically disliked vegetable into a kid-approved snack.

How to Make Broccoli Tots

Making broccoli tots at home is simple and allows for customization to suit your taste preferences. Here’s a basic recipe to get you started:


  • 2 cups of finely chopped or grated broccoli (fresh or frozen, thawed, and drained)
  • 1 large egg
  • 1/2 cup shredded cheddar cheese (or any cheese of your choice)
  • 1/3 cup breadcrumbs (regular or gluten-free)
  • 1/4 cup finely chopped onion
  • 1/4 teaspoon garlic powder
  • Salt and pepper to taste


  1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. Blanch the broccoli in boiling water for 2 minutes, then immediately transfer to an ice bath to stop the cooking process. Drain well and pat dry.
  3. In a large bowl, combine the chopped broccoli, egg, cheese, breadcrumbs, onion, garlic powder, salt, and pepper. Mix until well combined.
  4. Scoop about a tablespoon of the mixture and shape it into a small tot. Place it on the prepared baking sheet. Repeat with the remaining mixture.
  5. Bake for 20-25 minutes, turning the tots halfway through, until they are golden brown and crispy.
  6. Serve warm with your favorite dipping sauce.

Variations and Serving Suggestions

The versatility of broccoli tots makes them suitable for various flavor combinations and serving styles:

  • Spicy Tots: Add a pinch of chili flakes or cayenne pepper to the mixture for a bit of heat.
  • Herbed Tots: Incorporate fresh herbs like parsley, dill, or cilantro for added freshness.
  • Cheesy Tots: Use different types of cheese such as mozzarella, feta, or Parmesan for unique flavor profiles.

Broccoli tots can be enjoyed as a snack, side dish, or appetizer. Pair them with a variety of dipping sauces like ranch, marinara, or a spicy sriracha mayo for a delightful treat.

Broccoli tots are more than just a healthy snack—they’re a delicious way to enjoy the nutritional benefits of broccoli in a fun and tasty form. Whether you’re looking to introduce more vegetables into your diet or searching for a kid-friendly snack, broccoli tots are a versatile and appetizing choice that can be easily customized to suit any palate. Try making them at home and discover your new favorite snack!

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