Broccoli Tots
Broccoli Tots are a delightful and healthy twist on traditional tater tots, bringing vibrant flavors and great nutrition into each crispy bite. These bite-sized treats are perfect for kids and adults alike, offering a fun way to incorporate more vegetables into your diet without sacrificing taste. Whether you’re enjoying them as a snack, side dish, or appetizer, they are sure to be a crowd-pleaser.
The genius of Broccoli Tots lies in their simplicity and flexibility. By using fresh broccoli as the star ingredient combined with just a few pantry staples, you create a nutritious option that’s both satisfying and delicious. The sharp cheddar cheese adds a rich, savory flavor while the almond meal provides a gluten-free alternative to traditional breadcrumbs. Great for meal prep, these tots can be made in batches and stored for later use.
Why make this recipe
Creating your own Broccoli Tots at home brings a wealth of benefits that store-bought varieties simply can’t match. Firstly, you have control over the ingredients, allowing you to choose fresher, healthier options tailored to your dietary preferences. Homemade Broccoli Tots are free from preservatives and unhealthy additives, making them a much better choice for those conscious about their food quality. Additionally, they are a fantastic way to sneak more vegetables into meals, especially for picky eaters who may shy away from greens in their pure form.
Making these tots can also be a delightful family activity. Getting kids involved in the kitchen encourages them to learn about cooking and appreciate the effort that goes into making nutritious food. Plus, rolling the mixture into tots can be a fun, hands-on way for them to engage with their food. It transforms the cooking process into an enjoyable bonding experience while imparting valuable culinary skills.
How to make Broccoli Tots
To make Broccoli Tots, the first step is to ensure that your broccoli is washed and prepared. Cut the florets off the stalk and chop the stem into manageable pieces. This will ensure that all parts of the broccoli are utilized, minimizing waste. After chopping, the broccoli needs to be cooked to soften it. You can steam or boil the broccoli stems for about a minute prior to adding the florets. Steam them for an additional 3 to 4 minutes until tender. Once done, be sure to drain the broccoli well, as excess moisture can affect the consistency of your tots.
When the broccoli is cool, chop it into smaller pieces, then combine it with the eggs, almond meal, garlic, and cheese in a large mixing bowl. The goal here is to mix everything until it’s well-combined, with a few larger pieces of broccoli remaining for texture. Form the mixture into small tot shapes and place them on a lined baking sheet. After shaping all the tots, consider giving them a light spray of oil to help achieve a crispy exterior. The final step is to bake the tots in a preheated oven until they turn a beautiful golden brown.
Ingredients
- 2 medium broccoli (550g / 19.5 oz)
- 2 eggs
- ¾ cup (60g) almond meal/flour
- ¾ packed cup (75g) sharp cheddar cheese
- 2 garlic cloves (minced)
- ½ tsp salt (optional – do not add for baby)
Directions
- Preheat oven to 375℉/190℃ and line a baking sheet with parchment paper.
- Cut the florets off the broccoli and break them up into medium pieces. Remove the tough outer skin of the stem and then cut the stem into pieces around 1-2 cm / ½-¾ inch in size.
- Steam (or boil) the stems for 1 minute and then add the florets and steam for a further 3-4 minutes, or until soft. Drain well.
- Chop the cooked broccoli up and transfer to a large mixing bowl.
- Add the cheese, egg, almond meal and garlic and mix well to combine. Mash any bigger pieces of broccoli up as you mix.
- Scoop a heaped tablespoon of the mixture and form it into a tot. Place on prepared tray. Repeat with the remaining mixture (It should make around 23 -25 tots).
- Spray with oil (optional), then bake for 20 minutes, or until golden.
- Serve with a dip of choice.
Time Breakdown
• Preparation Time: 15 minutes
• Cooking Time: 4 minutes (steaming)
• Baking Time: 20 minutes
• Total Time: 39 minutes
• Servings: 23 – 25 tots
How to serve Broccoli Tots
Broccoli Tots are incredibly versatile and can be served in numerous ways, making them the perfect companion for various meals or gatherings. They pair beautifully with a range of dipping sauces such as ranch dressing, marinara sauce, or even a spicy buffalo sauce for those who like a kick. This versatility makes them an ideal appetizer for parties, where guests can enjoy them alongside other finger foods. Furthermore, they can be served as a side dish to complement main courses like grilled chicken or fish, enhancing the nutritional aspect of any meal.
For a casual family dinner, consider stacking them next to a fresh salad to create a well-rounded plate. The crunchy texture of the tots contrasts wonderfully with the crispness of the salad, offering a delightful experience to the palate. They also work fabulously as a part of a healthy lunchbox option for kids, as they are easy to pack and just as tasty when eaten cold. The unique shape and vibrant green color may even spark curiosity among children, encouraging them to explore their vegetable intake.
How to store Broccoli Tots
Storing Broccoli Tots is a breeze, allowing you to enjoy these delicious treats even days after making them. Once your tots have cooled completely, you can transfer them to an airtight container. They can be safely kept in the refrigerator for up to 5 days. When you’re ready to eat them, simply reheat in the oven at 375℉/190℃ for about 10-15 minutes to get them crispy again, or you can microwave them if you’re short on time, although this method may soften the texture slightly.
If you want to store them for an extended period, Broccoli Tots freeze exceptionally well. Place them in a single layer on a baking sheet and freeze until solid. Once frozen, transfer them to a freezer-safe bag or container. This way, they can last for up to 3 months. When you’re ready to enjoy your frozen tots, there’s no need to thaw them. Just bake from frozen at the same temperature for about 25-30 minutes, allowing for a continued delightful crunch.
Tips to make Broccoli Tots
To ensure the best results with your Broccoli Tots, a few tips can enhance flavor and texture significantly. Make sure to chop the broccoli finely but not so much that it turns into mush; a mix of small and larger pieces gives the tots a great bite and texture. If you find the mixture too wet, you can add a bit more almond meal to help bind it together. Conversely, if it feels too dry, an extra egg can provide moisture and help with binding as well.
Seasoning is another key factor in elevating the otherwise bland base. Consider adding spices like paprika or onion powder to give an extra kick to the tots. For those who enjoy an herby flavor, fresh herbs like parsley or basil would also make a wonderful addition. Customizing your tots not only allows for different flavor profiles but also caters to personal preferences, ensuring they are a hit at your dining table.
Variation
No major variations, but you can adjust seasonings to taste.
Nutritional Information (Per Serving)
• Calories: 80 kcal
• Protein: 4 g
• Carbohydrates: 4 g
• Fat: 5 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 100 mg
FAQs
Q: Can I use frozen broccoli instead of fresh?
A: Yes, you can use frozen broccoli; just ensure it’s thawed and well-drained before mixing.
Q: Are Broccoli Tots gluten-free?
A: Yes, if you use almond meal, these tots are gluten-free and suitable for gluten-sensitive individuals.
Q: Can I substitute the cheddar cheese with a dairy-free option?
A: Absolutely! You can use any dairy-free cheese substitute that melts well for a vegan version.
Broccoli Tots
Ingredients
Vegetable Ingredients
- 2 medium broccoli (550g / 19.5 oz) Washed and cut into florets with stems chopped.
Binding Ingredients
- 2 medium eggs
- ¾ cup almond meal/flour Gluten-free alternative to breadcrumbs.
- ¾ packed cup sharp cheddar cheese Grated.
- 2 cloves garlic (minced)
- ½ tsp salt Optional; do not add for baby.
Instructions
Preparation
- Preheat oven to 375℉/190℃ and line a baking sheet with parchment paper.
- Cut the florets off the broccoli and break them up into medium pieces. Remove the tough outer skin of the stem and cut the stem into pieces around 1-2 cm / ½-¾ inch in size.
- Steam (or boil) the stems for 1 minute. Add the florets and steam for a further 3-4 minutes, or until soft. Drain well.
- Chop the cooked broccoli and transfer to a large mixing bowl.
Mixing
- Add the cheese, eggs, almond meal, and garlic to the bowl. Mix well to combine, mashing any larger pieces of broccoli as you mix.
- Scoop a heaped tablespoon of the mixture and form it into a tot shape. Place on the prepared tray. Repeat with the remaining mixture (about 23-25 tots).
Baking
- Optionally spray the tots with oil, then bake for 20 minutes, or until golden.
Serving
- Serve with a dip of choice.
