Healthy Baked Broccoli Tots

If you like Tater Tots then you are definitely going to love this healthier version (Broccoli Tots). These Tots are an amazing compliment to any meat or fish plate.

Tools you will need:

  • Medium baking sheet
  • Medium size mixing bowl
  • Medium cooking pot
  • Small ice-cream scoop

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For Tots:

2 cups uncooked broccoli

1 large egg

¼ cup diced vidalia onion

⅓ cup cheddar cheese (shredded)

⅓ cup panko breadcrumbs

⅓ cup Italian breadcrumbs

2 Tbsp parsley (fresh chopped)

½ tsp salt

½ tsp pepper

Optional: 1 garlic clove (minced)

For Dipping Sauce:

2 Tbsp sour cream

1 Tbsp mayonnaise

¼ tsp sriracha sauce


To Make the Sauce:

1. Stir together the sour cream, mayonnaise and sriracha in a small bowl, then set aside.

To Make the Tots:

1. Preheat the oven to 400ºF. Grease a baking sheet with a thin layer of olive oil or line with parchment paper and set aside.

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

3. Chop broccoli finely and mix thoroughly with the egg, onion, cheese, breadcrumbs and seasoning.  

4. Scoop about 1.5 Tbsp of mix using the ice-cream scoop and gently press between your hands into firm ball. The shape into tater tot shape and place on your prepared baking sheet.

5. Baked until golden brown and crispy 20 to 25 minutes, turning from time to time.

Note: Makes approximately 20 tots

Servings: 2

The Skinny Per Serving:

  • Calories 83
  • Protein 4g
  • Fat 3g
  • Carbs 12g
  • Fiber 5g