Broccoli tots are a wholesome, veggie-packed alternative to traditional tater tots, offering a fun and delicious way to eat more greens. Whether served as a kid-friendly snack, a healthy side dish, or a party appetizer, broccoli tots are crispy on the outside, tender on the inside, and full of savory flavor that appeals to both children and adults. These bite-sized treats are typically made with finely chopped cooked broccoli, a binder like egg, a cheesy element, breadcrumbs, and seasonings, then baked or air-fried until golden brown. Perfect for picky eaters or anyone looking to reduce their intake of processed snacks, broccoli tots can be enjoyed on their own, dipped in your favorite sauce, or packed into lunchboxes for a nutritious twist on a comfort classic.
The History of Broccoli Tots
While traditional tater tots date back to the 1950s when they were created by Ore-Ida as a way to use leftover potato scraps, broccoli tots are a much more recent innovation, inspired by the rise of low-carb and vegetable-forward eating. As more home cooks and brands began experimenting with ways to sneak veggies into familiar dishes, broccoli emerged as a star substitute for starch-heavy ingredients. The trend of reinventing childhood favorites with healthier components sparked the idea of blending broccoli with classic tot ingredients to create a guilt-free alternative. Gaining popularity through blogs, social media, and wellness-focused cookbooks, broccoli tots have become a staple in modern healthy cooking, embraced by families, vegetarians, and anyone seeking delicious new ways to incorporate vegetables into everyday meals.
Ingredients Breakdown
Broccoli: The key ingredient—finely chopped and lightly cooked broccoli provides bulk, texture, and nutrients.
Breadcrumbs: Panko or regular breadcrumbs help bind the mixture and give the tots a crisp texture. Gluten-free breadcrumbs can be used for a GF version.
Egg: Acts as a binder to hold everything together.
Cheese: Shredded cheese, such as mozzarella or cheddar, adds flavor and richness.
Onion: Finely chopped onions give a mild sharpness and depth to the flavor.
Garlic Powder: Adds savory notes without overpowering the broccoli.
Salt (optional): Enhances flavor but can be reduced or omitted if serving to young children.
Step-by-Step Recipe
- Preheat the oven to 375°F (190°C) and lightly grease a mini muffin pan or baking sheet.
- Cook the broccoli florets by boiling or steaming them for about 3 minutes until tender. Drain well and finely chop.
- In a large bowl, combine the chopped broccoli, breadcrumbs, egg, shredded cheese, finely chopped onions, garlic powder, and salt if using. Mix until all ingredients are well incorporated.
- Scoop and shape the mixture into small tots or tightly pack it into the wells of a mini muffin pan.
- Bake for 20–25 minutes, or until the tops are golden and the edges are crispy.
- Let the tots cool slightly before removing from the pan. Serve warm with ketchup, ranch, or your favorite dipping sauce.
Tips for the Perfect Broccoli Tots
Use a silicone mini muffin pan for easy removal and even crisping without sticking. If using a metal pan, coat it well with nonstick spray. Don’t overcook the broccoli—it should be just tender to maintain structure and prevent sogginess. Finely chop the broccoli and onions so the tots hold their shape and cook evenly. Squeeze out any excess moisture from the broccoli after boiling to avoid a watery mixture. For extra crispy tots, lightly spray the tops with oil before baking or broil for the last 2 minutes. Let the tots cool before removing them from the pan to help them firm up and avoid breaking.
Variations and Customizations
Use cauliflower or a mix of broccoli and cauliflower for a twist. Swap the cheese—try parmesan, cheddar-jack, or feta for different flavor profiles. Add herbs like parsley or chives for freshness. Make them spicy with a pinch of cayenne or red pepper flakes. Mix in finely chopped spinach or kale for even more greens. Use gluten-free breadcrumbs for a gluten-free version or almond flour for a low-carb option. Air-fry instead of baking for a crispier result. Make them vegan by using a flax egg and dairy-free cheese.
Health Considerations and Nutritional Value
Broccoli tots are a nutrient-dense snack or side dish that’s high in fiber, vitamins C and K, folate, and antioxidants from the broccoli. Using baked instead of fried preparation makes them a lighter, heart-healthier alternative to traditional tots. Including cheese adds calcium and protein, while the egg contributes additional protein and healthy fats. They’re a smart choice for kids, picky eaters, and anyone looking to cut down on refined carbs and boost veggie intake. Depending on the ingredients used, broccoli tots can easily be adapted to gluten-free, vegetarian, or low-carb diets.
FAQ
Can I freeze broccoli tots? Yes! Freeze them after baking on a tray, then transfer to a container. Reheat in the oven or air fryer for best texture.
Can I make them dairy-free? Absolutely—use dairy-free shredded cheese or nutritional yeast for a cheesy flavor without dairy.
Can I use frozen broccoli? Yes, just thaw and squeeze out any excess moisture before chopping and using in the recipe.
Do I need a food processor? Not necessarily. Finely chopping by hand works well, though a processor can make prep quicker.
How do I make them crispier? Broil for the last 1–2 minutes of baking or bake in a hot oven on a greased metal tray.
What’s the best dip for these tots? Try ketchup, ranch, Greek yogurt dip, sriracha mayo, or honey mustard depending on your flavor preferences.
Broccoli Tots
Ingredients
- ▢12 ounces of broccoli florets
- ▢1 cup of shredded cheese
- ▢1 egg
- ▢⅔ cup of panko breadcrumbs
- ▢¼ teaspoon of garlic powder
- ▢¼ teaspoon of onion powder
- ▢½ teaspoon of salt optional
Instructions
- Preheat your oven to 375°F (190°C).
- Place the broccoli florets in a microwave-safe bowl with 2 tablespoons of water and microwave on high for 3 to 5 minutes, or until they are soft and easily pierced with a fork. Alternatively, you can boil the broccoli in a small pot of boiling water for about 3 minutes. Once cooked, drain thoroughly and finely chop into small pieces—I used kitchen scissors for this step, but a food processor works just as well.
- In a large bowl, combine the chopped broccoli with panko breadcrumbs, shredded cheese, egg, onion powder, garlic powder, and salt. Stir until everything is evenly mixed and well combined.
- Take tablespoon-sized scoops of the mixture and form them into tot shapes using your hands. Arrange the shaped tots on a baking sheet lined with parchment paper.
- Bake for 20 to 25 minutes, or until the edges start to turn golden brown. Shake or rotate the pan halfway through baking to ensure they brown evenly.
Notes
For the cheese, I used cheddar to boost the flavor, but mozzarella is a great low-sodium option if you’re making these tots for a baby.