Crunchy Broccoli Tots Recipe

Crunchy Broccoli Tots Recipe

Broccoli tots are bite-sized snacks made primarily from broccoli, often enhanced with other ingredients like cheese, breadcrumbs, and eggs. Resembling traditional tater tots in shape and texture, they offer a healthier twist on a classic favorite. You can bake or fry them, making them versatile for various cooking preferences. They serve as an excellent side dish, appetizer, or even as a part of a main course.

Nutritional Benefits

Broccoli tots offer significant nutritional benefits due to their primary ingredient, broccoli. Each serving provides essential vitamins and minerals, including vitamins C and K, iron, and calcium. They are low in calories and high in dietary fiber, promoting digestive health and satiety. Their nutrient density supports overall health, making them a smart choice for both children and adults aiming to improve their diet.

Making Broccoli Tots at Home

Ingredients Required

To make broccoli tots you’ll need:

  • 2 cups of finely chopped broccoli florets
  • 1 cup of shredded cheddar cheese
  • 1/2 cup of breadcrumbs
  • 1/4 cup of grated Parmesan cheese
  • 2 large eggs
  • 1 teaspoon of garlic powder
  • 1/2 teaspoon of onion powder
  • Salt and pepper to taste

Gathering these ingredients ensures a good balance of flavor and texture in your broccoli tots.

  1. Preheat the Oven: Set your oven to 400°F (200°C) to ensure even cooking.
  2. Blanch the Broccoli: Boil the chopped broccoli for 1-2 minutes, then drain and transfer it to an ice bath. This process retains the vibrant color and enhances texture.
  3. Mix the Ingredients: In a large bowl, combine the blanched broccoli, cheddar cheese, breadcrumbs, Parmesan cheese, eggs, garlic powder, onion powder, salt, and pepper. Mix until well incorporated.
  4. Shape the Tots: Scoop out about 1 tablespoon of the mixture and shape it into small tots using your hands. Keeping your hands slightly wet will help prevent sticking.
  5. Arrange on a Baking Sheet: Place the tots on a parchment-lined baking sheet, ensuring they have space for even heat distribution.
  6. Bake: Cook the tots for 18-20 minutes, turning them halfway through to get a crispy, golden-brown exterior on all sides.
  7. Cool and Serve: Let the tots cool for a few minutes before serving. Enjoy them as a snack, side dish, or even part of a main course.

These steps help you make delicious broccoli tots with ease, maintaining their nutritional benefits while adding variety to your meals.

Store-Bought Broccoli Tots

Several brands offer store-bought broccoli tots with varying flavors, textures, and nutritional profiles.

  1. Green Giant: Green Giant’s broccoli tots bring a mix of broccoli and potatoes. These tots come with a crispy exterior and a soft interior. They offer a good balance between taste and health, containing 110 calories per serving with 2 grams of protein.
  2. Alexia: Alexia features broccoli and cheddar tots. These tots combine broccoli with sharp cheddar cheese, providing a rich flavor. They contain 130 calories per serving and 3 grams of protein.
  3. Farmwise Veggie Tots: This brand includes broccoli, sweet potatoes, and white beans in their tot mix. The result is a hearty bite with a higher fiber content. Each serving has 120 calories and 3 grams of protein.

How to Choose the Best Product

Choosing the right store-bought broccoli tots involves considering several factors:

  1. Ingredients: Look for products with simple, recognizable ingredients. Avoid those with long lists of additives.
  2. Nutritional Value: Compare the calorie, protein, and fiber content per serving. Brands like Green Giant and Farmwise offer products with balanced nutritional profiles.
  3. Flavor: Flavor can vary by brand. If you prefer a cheesier taste, Alexia’s broccoli and cheddar tots might suit you better.
  4. Texture: Consider the texture preference. Some tots are designed to be crispier, while others are softer inside. Check reviews for insights on texture quality.
  5. Price: Store-bought broccoli tots come at various price points. Factor in your budget while considering the quality and nutritional value.

Choose a product that meets your dietary needs, flavor preferences, and budget, ensuring a nutritious and enjoyable snack or side dish.

Pairing Ideas for Broccoli Ttots

Dips and Sauces

Broccoli tots pair well with a variety of dips and sauces that enhance their flavor. Try serving them with classic ketchup or mustard for a familiar taste. For a creamy option, go with ranch dressing or chipotle aioli. Guacamole or avocado dip adds a nutritious twist. Consider spicy sriracha or buffalo sauce if you prefer heat. These choices offer something for every palate and elevate the snacking experience.

Meal Combinations

Incorporating broccoli tots into meals creates balanced dishes. Pair them with grilled chicken or baked fish for a protein boost. Serve alongside scrambled eggs or a veggie omelet for a nutritious breakfast. Add them to a plate of fresh salad greens with a light vinaigrette for a satisfying lunch. For dinner, consider placing them next to a turkey burger or veggie wrap. These combinations make your meals more diverse and increase the nutritional value.


Broccoli tots offer a versatile and nutritious addition to your meal repertoire, whether you choose to make them at home or opt for a store-bought variety. With numerous pairing options and the ability to enhance their flavor with your favorite dips and sauces, broccoli tots can easily become a staple in your diet. By considering factors like ingredients, nutritional value, and flavor profiles, you can find the perfect broccoli tots to suit your taste and dietary needs. Enjoy experimenting with different combinations to create delicious and balanced meals that everyone will love.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *