RecipeBroccoli Tots

Nutrition Facts
Amount per Serving
  • Calories: 100
  • Protein: 8 g
  • Total Fat: 4 g
    • Unsaturated Fat: 2 g
    • Saturated Fat: 2 g
  • Cholesterol: 70 mg
  • Total Carbohydrate: 9 g
  • Dietary Fiber: 1 g
  • Total Sugar: 1 g
    • Natural Sugar: 1 g
    • Added Sugar: 0 g
  • Sodium: 520 mg

Say goodbye to bags of freezer-burned tater tots. My homemade version is so easy and delish. By replacing the potato with broccoli, I’ve cut back on carbs and calories without sacrificing texture and flavor. This skinny spin will set you back only 100 calories (per 5). Go ahead and serve up this crispy, crunchy side dish. I guarantee the kids will ask for seconds.

  • Prep time
  • Total Time
This recipe makes 6 servings (1 serving = 5 tots)

4 cups broccoli florets
½ cup finely diced onion (or ½ small)
2 large eggs, lightly beaten
½ cup panko breadcrumbs (preferably whole grain)
2/3 cup reduced-fat shredded sharp cheddar cheese (or Mexican blend cheese)
½ teaspoon garlic powder
½ teaspoon onion powder
1 teaspoon salt
1 teaspoon ground black pepper


Preheat oven to 400 degrees F. Mist a baking sheet with nonstick oil spray or line it with parchment paper and set aside.

Place the broccoli florets in a microwave-safe bowl, add a splash of water and microwave for about 4 minutes. (Alternatively, you can blanch the broccoli in boiling water for 1-2 minutes then remove and immerse in cold water to stop the cooking process.) Drain well to get as much water out as possible (I typically use a few paper towels).

Chop the broccoli florets finely (discarding any tough stems/stalks, sticking mainly with flower tops) and mix thoroughly with the egg, onions, cheddar, garlic powder, onion powder, salt and pepper. Add the breadcrumbs last – and combine everything. Place in fridge for about 15 minutes to firm up the mixture a bit (this will make it easier to work with). Using your hands, scoop up small portions of the mixture (about 1-2 tablespoons), form into tater tot shapes and place them on the baking sheet. Makes about 30.

Mist the tops with oil spray and bake for 15 minutes on the top rack. Flip them over and bake for an additional 5-10 minutes to brown the bottoms. Flip one last time (tops should be facing up again), and cook for 2-5 more minutes, until the outsides are golden brown.

Nutrition analysis courtesy of Genesis® R&D