Broccoli Tots

Broccoli Tots

Oh yes, tots are back. And this time they’re chock-full of broccoli. These Broccoli Tots are out of this world good and healthy —getting your greens in has never been so fun!

Growing up, tots were one of my absolute favorite snacks. I loved the way the potatoes would crisp up in the oven. I’d eat them like candy — they were so good.

Little did I know how much frying had been done to them before they even hit the store! Yikes.

Since then, it’s safe to say that tater tots and I aren’t the close friends we used to be, now that I know how much oil and salt are lurking beneath their shiny exteriors.

That’s not to say I’ve forgotten about tots. In fact, the opposite is true. Recently I’ve been filling my tot void with these delicious Broccoli Tots.

These Broccoli Tots are a fun party-ready appetizer made with Panko breadcrumbs, chopped green onions, and shredded cheddar cheese.

To make these Broccoli Tots, you’ll start by steaming broccoli florets over the stove. Once tender, the broccoli gets chopped into small pieces — and then combined with egg, breadcrumbs, seasonings, and cheese.

You can even add a bit of hot sauce for some extra heat.

It helps to refrigerate the mixture briefly (15–30 minutes) to help it firm up and make the shaping process easier. To form your tots, use your hands to shape the mixture into a tot-like form.

Then place them on a baking sheet and bake until golden brown. The oven is a great way to avoid all the unnecessary oil from the deep fryer.

Everyone will get excited about these Broccoli Tots. They make a great snack, side dish, or a fun appetizer to serve to guests. It’s a fun, bite-sized treat for kids and adults alike.

These Broccoli Tots are a fun party-ready appetizer made with Panko breadcrumbs, chopped green onions, and shredded cheddar cheese.

3.64 from 36 votes
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Broccoli Tots

These Broccoli Tots are a fun party-ready appetizer made with Panko breadcrumbs, chopped green onions, and shredded cheddar cheese.

Course Snack
Prep Time 15 mins
Cook Time 22 mins
Total Time 37 mins
Servings 8 servings, 2 tots each
Calories 85 kcal
Author Beachbody

Ingredients

  • Nonstick cooking spray
  • Hot water
  • 12 oz. broccoli florets (about 5 cups)
  • 1 large egg, lightly beaten
  • cup whole grain Panko bread crumbs
  • 2 cloves garlic, finely chopped
  • ¼ cup finely chopped green onions
  • cup shredded cheddar cheese
  • ¼ tsp. sea salt (or Himalayan salt)
  • ¼ tsp. ground black pepper
  • 2 tsp. hot pepper sauce (optional)

Instructions

  1. Lightly coat a large baking sheet with spray. Set aside.
  2. Boil water in steamer or large saucepan over high heat. Reduce heat to medium-high. Place broccoli in steamer basket; cook for 3 to 4 minutes, or until tender-crisp and bright green. Drain and chop.
  3. Preheat oven to 400º F.
  4. Combine broccoli, egg, bread crumbs, garlic, green onions, cheese, salt, pepper, and hot sauce (if desired) in a large bowl; mix well.
  5. Refrigerate, covered, for 15 to 30 minutes.
  6. To make each tot, shape approximately 2 to 3 Tbsp. broccoli mixture into tot shape. Place on prepared baking sheet.
  7. Bake for 8 to 10 minutes. Turn over; bake for an additional 7 to 8 minutes, or until golden brown.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Broccoli Tots
Amount Per Serving (2 Tots)
Calories 85 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 2g 10%
Cholesterol 33mg 11%
Sodium 189mg 8%
Total Carbohydrates 8g 3%
Dietary Fiber 1g 4%
Protein 6g 12%
* Percent Daily Values are based on a 2000 calorie diet.

(Not familiar with Portion Fix? Find out how Portion Fix can make losing weight simple.)

P90X/P90X2 Portions
2 Vegetable

P90X3 Portions
1 Carb

Body Beast Portions
3½ Vegetable

Portion Fix Containers
1 Green

2B Mindset Plate It!
Makes a great veggie side as part of lunch or dinner.

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Photographs by Anguel Dimov and Brianne B of Natural Girl Modern World