Healthy Baked Broccoli Tots

9 35 30
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 20
Healthy Baked Broccoli Tots
Health Highlights
A great snack or appetizer loaded with broccoli.


2 cup Frozen broccoli
1 large Egg
1/4 cup Yellow onion (diced)
1/3 cup shredded Cheddar cheese, reduced fat (18%) (or use vegan cheddar)
1/3 cup Panko bread crumbs (gluten free - whole grain)
1/3 cup Bread crumbs, seasoned (whole wheat)
2 tbsp Parsley, fresh
1/2 tsp Sea Salt
1/2 tsp Black pepper


1. Preheat the oven to 400°F (205oC). Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.

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

3. Chop broccoli finely and mix thoroughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using an 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.

4. Bake until golden brown and crispy, 18-24 minutes, turning halfway. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favourite dipping sauce!

Nutrition Facts

Per Portion

Calories 30
Calories from fat 8.4
Calories from saturated fat 3.6
Total Fat 0.9 g
Saturated Fat 0.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.2 g
Cholesterol 12.4 mg
Sodium 135 mg
Potassium 59 mg
Total Carbohydrate 3.9 g
Dietary Fiber 0.8 g
Sugars 0.6 g
Protein 1.9 g

Dietary servings

Per Portion

Grain 0.1
Vegetables 0.2

Energy sources


Meal Type(s)