Baked Broccoli Tots

9 35 140
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 4
Baked Broccoli Tots
Health Highlights


2 cup Broccoli, raw
1 large Egg
1/4 cup Yellow onion (diced)
1/3 cup shredded Cheddar cheese, reduced fat (18%)
1/3 cup Bread crumbs, plain
1/3 cup Bread crumbs, seasoned
2 tbsp Parsley, fresh (or cilantro, rosemary)
1/2 tsp Salt
1/2 tsp Black pepper


Preheat the oven to 400°F.

Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.

Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.

Chop broccoli finely and mix thoroughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1 1/2 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands.

Next, place on your prepared baking sheet. Bake until golden brown and crispy, 18-24 minutes, turning half way.

Remove from the oven and enjoy with ketchup, sriracha, ranch dressing, or your favourite dipping sauce!

Nutrition Facts

Per Portion

Calories 140
Calories from fat 41
Calories from saturated fat 17.6
Total Fat 4.5 g
Saturated Fat 2.0 g
Trans Fat 0.1 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 1.2 g
Cholesterol 62 mg
Sodium 669 mg
Potassium 230 mg
Total Carbohydrate 17.6 g
Dietary Fiber 2.3 g
Sugars 2.5 g
Protein 8.3 g

Dietary servings

Per Portion

Grain 0.5
Meat Alternative 0.1
Milk Alternative 0.2
Vegetables 0.6

Energy sources


Meal Type(s)