Easy & Healthy Broccoli Tots Recipe

Easy & Healthy Broccoli Tots: A Sneaky Veggie Win!

Hey y’all! Emily here, straight from my Austin kitchen. I’m always on the hunt for ways to make healthy food fun, especially when it comes to getting my little ones to eat their veggies. That’s where these Easy & Healthy Broccoli Tots come in! This recipe is a game-changer – crispy on the outside, tender on the inside, and packed with the goodness of broccoli. Trust me, even picky eaters will be asking for seconds. And the best part? This recipe is so simple, you can whip up a batch in no time. I know you’ll love this recipe as much as I do!

Why You’ll Love This Broccoli Tots Recipe

I know what you’re thinking: broccoli tots? Really? But hear me out! These aren’t your average, bland veggie snacks. Here’s why this recipe is a winner:

• Sneaky Veggies: This is the ultimate way to get your kids (or even yourself!) to eat more broccoli without any fuss.
• Kid-Friendly: The small, bite-sized shape and crispy texture make them irresistible to little hands.
• Healthy and Nutritious: Packed with vitamins, fiber, and protein, these tots are a guilt-free snack or side dish.
• Easy to Make: With just a few simple ingredients and easy-to-follow instructions, you can have a batch ready in under 30 minutes.
• Versatile: Serve them as a snack, side dish, or even as part of a fun lunchbox meal.
• Freezer-Friendly: Make a big batch and freeze them for a quick and healthy meal anytime.

Honestly, I haven’t found a kid (or adult!) who can resist these. They’re that good! Plus, I’m so happy to share a recipe that makes healthy eating a little bit easier and a lot more delicious.

Ingredients for the Best Broccoli Tots

Here’s what you’ll need to make these delicious broccoli tots:

• 2 medium broccoli (550g / 19.5 oz): The star of the show! Fresh broccoli is best for flavor and texture.
• 2 eggs: These act as a binder, holding the tots together.
• ¾ cup (60g) almond meal/flour: Adds a nutty flavor and helps create a crispy exterior. You can also use breadcrumbs if you prefer.
• ¾ packed cup (75g) sharp cheddar cheese: Adds a cheesy, savory flavor that complements the broccoli perfectly.
• 2 garlic cloves (minced): Adds a hint of garlicky goodness.
• ½ tsp salt (optional – do not add for baby): Enhances the flavors of the other ingredients. Skip it if you’re making these for a baby.

How to Make Broccoli Tots: Step-by-Step Instructions

Okay, let’s get cooking! Here’s how to make these easy broccoli tots:

1. Preheat & Prep: Preheat your oven to 375℉/190℃ and line a baking sheet with parchment paper. This will prevent the tots from sticking and make cleanup a breeze.
2. Chop the Broccoli: 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.
3. Steam the Broccoli: 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. Making sure the broccoli is cooked through is key to a good tot.
4. Chop & Mix: 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.
5. Form the Tots: 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).
6. Bake: Spray with oil (optional) then bake for 20 minutes, or until golden.
7. Serve: Serve with a dip of choice and enjoy!

See? I told you it was easy! This recipe is so straightforward, even your little one could help (with supervision, of course!).

Pro Tips for Perfect Broccoli Tots

Want to take your broccoli tots to the next level? Here are a few pro tips to keep in mind:

• Don’t Overcook the Broccoli: Overcooked broccoli will be mushy and watery, which will affect the texture of the tots. Aim for tender-crisp.
• Drain the Broccoli Well: Excess moisture will make the tots soggy. Make sure to drain the broccoli thoroughly after steaming or boiling. You can even squeeze out any excess water with a clean kitchen towel.
• Use Sharp Cheddar Cheese: The sharp cheddar adds a bold flavor that complements the broccoli. You can also experiment with other cheeses like Parmesan or Gruyere.
• Don’t Overcrowd the Baking Sheet: Give the tots enough space on the baking sheet so they can crisp up evenly.
• Spray with Oil: A light spray of oil will help the tots get nice and golden brown. I like to use olive oil or avocado oil.

If you follow these tips, you’re sure to have perfectly crispy and delicious broccoli tots every time. I’m so excited for you to try them!

Common Mistakes to Avoid

Even though this recipe is easy, there are a few common mistakes that can happen. Here’s what to watch out for:

• Using Too Much Broccoli: Too much broccoli will make the mixture too wet and the tots will fall apart. Stick to the recommended amount.
• Not Draining the Broccoli Enough: As I mentioned before, excess moisture is the enemy of crispy tots. Make sure to drain the broccoli well.
• Overmixing the Mixture: Overmixing can result in tough tots. Mix just until the ingredients are combined.
• Baking at the Wrong Temperature: Baking at too low of a temperature will result in soggy tots. Make sure your oven is preheated to 375℉/190℃.

If you avoid these common mistakes, you’ll be well on your way to making perfect broccoli tots. Trust me, the broccoli is the key!

Broccoli Tot Variations

Want to mix things up a bit? Here are a few fun variations to try:

• Vegan Broccoli Tots: Substitute the eggs with flax eggs (1 tablespoon of ground flaxseed mixed with 3 tablespoons of water, let sit for 5 minutes). Use vegan cheese or nutritional yeast for a cheesy flavor.
• Spicy Broccoli Tots: Add a pinch of red pepper flakes or a dash of hot sauce to the mixture for a little kick.
• Cheesy Broccoli Tots: Use a blend of different cheeses like cheddar, mozzarella, and Parmesan.
• Garlic Parmesan Broccoli Tots: Add an extra clove of minced garlic and a tablespoon of grated Parmesan cheese to the mixture.
• Air Fryer Broccoli Tots: Preheat your air fryer to 375℉/190℃. Place the tots in the air fryer basket in a single layer and cook for 10-12 minutes, or until golden brown and crispy.

The possibilities are endless! Feel free to experiment and create your own unique broccoli tot variations.

How to Store Broccoli Tots

These broccoli tots are great for meal prepping and can be stored in the refrigerator or freezer.

• Refrigerator: Store cooked broccoli tots in an airtight container in the refrigerator for up to 3-4 days.
• Freezer: Freeze cooked broccoli tots in a single layer on a baking sheet for about an hour, or until solid. Then, transfer them to a freezer-safe bag or container and store for up to 2-3 months.

To reheat, bake in a preheated oven at 350℉/175℃ for 10-15 minutes, or until heated through and crispy. You can also reheat them in the air fryer for a few minutes. Make sure to check on them often! I’m so glad that you can make these ahead of time.

Frequently Asked Questions (FAQ)

Here are some frequently asked questions about broccoli tots:

• Can I use frozen broccoli? Yes, you can use frozen broccoli, but make sure to thaw it completely and drain it well before using.
• Can I use breadcrumbs instead of almond meal? Yes, you can use breadcrumbs or panko breadcrumbs instead of almond meal.
• Are these broccoli tots gluten-free? Yes, this recipe is gluten-free if you use almond meal or gluten-free breadcrumbs.
• Can I make these for my baby? Yes, you can make these for your little one! Just omit the salt and make sure the broccoli is cooked very soft. You may need to mash them up a bit for younger babies. Always check with your pediatrician before introducing new foods to your baby. It’s sure to be a great snack for them.
• Can I add other vegetables? Yes, you can add other vegetables like carrots, zucchini, or spinach. Just make sure to chop them finely and add them to the mixture along with the broccoli.

Serving Suggestions

These broccoli tots are delicious on their own, but they’re even better with a dipping sauce! Here are a few of my favorite serving suggestions:

• Ranch Dressing: A classic pairing that everyone loves.
• Ketchup: Another kid-friendly favorite.
• Honey Mustard: Adds a touch of sweetness and tanginess.
• Spicy Mayo: For a little kick, mix mayonnaise with sriracha or your favorite hot sauce.
• Avocado Crema: A creamy and healthy option made with avocado, lime juice, and cilantro.

I hope you enjoy this Easy & Healthy Broccoli Tots recipe as much as I do! It’s a great way to sneak in some extra veggies and make healthy eating fun for the whole family. Thanks for stopping by my Austin kitchen, and happy cooking!