RecipeBroccoli Cheddar Tots

Nutrition Facts
Amount per Serving
  • Calories: 80
  • Protein: 6 g
  • Total Fat: 3.5 g
    • Unsaturated Fat: 2 g
    • Saturated Fat: 1.5 g
  • Cholesterol: 55 mg
  • Total Carbohydrate: 7 g
  • Dietary Fiber: 1 g
  • Total Sugar: 1 g
    • Natural Sugar: 1 g
    • Added Sugar: 0 g
  • Sodium: 340 mg

Introducing a delicious twist on the classic tater tot! Say hello to my Broccoli Cheddar Tots—they’re crispy-crunchy on the outside and soft and cheesy on the inside. Plus they’re crammed with nutrient-rich ingredients you can feel good about eating. Pair them with grilled chicken, turkey burgers, or enjoy them as a satisfying snack. You’ll go crazy for them!

  • Prep time
  • Total Time
This recipe makes 34 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)
• ¾ cup reduced-fat shredded sharp cheddar cheese (or Mexican blend cheese)
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• 1 teaspoon kosher salt
• 1 teaspoon ground black pepper


Preheat oven to 400˚. 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, bread crumbs, cheddar, garlic powder, onion powder, salt and pepper. Place in fridge for at least 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. The batter may be fussy, but will firm and come together in the oven.

Mist the tops with oil spray and bake for 22 to 25 minutes on middle rack in oven. The outsides should become crispy and golden brown.

Nutrition information provided for 4 tots.

Try my Smashed Broccoli Parmesan.