Oven-baked broccoli tots are a nutritious, kid-friendly, and flavor-packed alternative to traditional potato-based tater tots. Crisp on the outside and tender on the inside, these veggie-loaded bites are perfect as a snack, appetizer, or side dish. They’re ideal for anyone looking to add more vegetables into their diet without sacrificing taste or texture, and they’re especially loved by parents as a stealthy way to get picky eaters to enjoy greens. Baked rather than fried, broccoli tots deliver all the comfort of classic finger foods with a wholesome, modern twist.
The History of Broccoli Tots
While the classic potato tot was introduced in the 1950s by the founders of Ore-Ida as a way to use leftover potato scraps, the idea of vegetable-based tots is a much more recent innovation. As plant-forward eating gained momentum in the 2010s, creative cooks and health-conscious brands began reimagining traditional comfort foods using vegetables like cauliflower, zucchini, and broccoli. Broccoli tots emerged as part of this trend, popularized through food blogs, health magazines, and supermarket freezer aisles. Their rise aligns with the broader movement toward clean eating, whole foods, and low-carb, gluten-free alternatives to processed snacks. Today, broccoli tots are a staple in many kitchens and can be easily made from scratch with simple ingredients and minimal equipment.
Ingredients Breakdown
- 2 cups finely chopped or pulsed broccoli (fresh or frozen, cooked and well-drained)
- 1 large egg
- ½ cup shredded cheddar cheese (or mozzarella, for a milder flavor)
- ⅓ cup breadcrumbs (panko or regular, whole wheat or gluten-free)
- ¼ cup finely diced onion
- 1–2 tablespoons grated Parmesan cheese (optional, for extra umami)
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Cooking spray or olive oil for brushing
Step-by-Step Recipe
Step 1: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone baking mat. Lightly grease the surface with cooking spray or a brush of olive oil.
Step 2: Steam or blanch the broccoli until tender, then drain thoroughly and finely chop or pulse in a food processor until it resembles coarse crumbs. Let it cool slightly and squeeze out any excess moisture using a clean towel or paper towels.
Step 3: In a large bowl, combine the chopped broccoli, egg, shredded cheese, breadcrumbs, onion, Parmesan (if using), garlic powder, salt, and pepper. Mix well until the mixture holds together when pressed.
Step 4: Using your hands or a small cookie scoop, form the mixture into small cylindrical tot shapes. Place each tot on the prepared baking sheet, spacing them evenly.
Step 5: Lightly spray or brush the tops of the tots with oil to help them crisp in the oven. Bake for 20–25 minutes, flipping halfway through, until golden brown and crisp on the outside.
Step 6: Remove from the oven and let cool for a few minutes before serving. Serve warm with ketchup, ranch dressing, or your favorite dipping sauce.
Tips for the Perfect Broccoli Tots
Use cooked and thoroughly drained broccoli to avoid soggy tots—moisture is the enemy of crispiness. A food processor helps create an even texture, but be careful not to puree the broccoli; you want small bits, not mush. Adding Parmesan cheese boosts flavor and also helps with crispiness. Adjust the seasoning based on your preferences—smoked paprika or Italian seasoning can add depth. Make sure to chop the onion finely to prevent large chunks from breaking the mixture. Chilling the mixture for 10–15 minutes before shaping can make it easier to form. For extra crispiness, bake on a wire rack placed over the baking sheet or broil for the last 2 minutes. Always flip the tots halfway through baking to ensure even browning.
Variations and Customizations
Swap broccoli with cauliflower, spinach, or zucchini (be sure to remove excess moisture from these veggies too). Use dairy-free cheese and egg substitutes (like flaxseed meal or a vegan egg replacer) for a vegan version. Add spices like cumin, chili powder, or curry powder for a bold, global twist. Replace breadcrumbs with almond flour or oat flour for a gluten-free or low-carb option. Incorporate quinoa or cooked rice into the mixture for added texture and nutritional value. Add chopped herbs like parsley, dill, or cilantro for a fresh, herby flavor. Make them mini-sized for toddler snacks or larger to serve as veggie patties. Shape the mixture into rounds and serve on buns for a veggie slider. Add finely chopped bell pepper or corn kernels for a touch of sweetness and color.
Health Considerations and Nutritional Value
Broccoli tots are a more nutrient-dense alternative to traditional potato tots, offering a good source of fiber, vitamin C, vitamin K, and folate from the broccoli. They are also lower in carbs and calories, particularly when baked rather than fried. Using whole wheat or gluten-free breadcrumbs and moderate cheese makes them a healthier snack or side. The protein content is modest, but it can be increased by adding quinoa or chickpea flour. These tots are naturally vegetarian and can easily be adapted to suit gluten-free, dairy-free, or low-sodium diets. Because they’re baked, not fried, they are lower in fat while still satisfying the craving for something savory and crispy. Portion control and ingredient swaps can tailor them to most dietary needs, making them a versatile and health-conscious option.
FAQ
Can I use frozen broccoli? Yes, just make sure it’s thawed, drained, and excess water is squeezed out thoroughly before chopping.
Can I freeze broccoli tots? Absolutely—freeze them after baking on a tray, then transfer to a bag or container. Reheat in the oven or air fryer for best texture.
Are these gluten-free? They can be—just use certified gluten-free breadcrumbs or a substitute like almond flour.
Can I make them dairy-free or vegan? Yes, use dairy-free cheese and a flax egg or another egg replacer.
What can I serve them with? These go great with ketchup, ranch, honey mustard, or even hummus. They also pair well with sandwiches or salads.
How do I keep them from falling apart? Make sure your broccoli is finely chopped and well-drained, and don’t skip the egg—it acts as a binder.
Can I cook them in the air fryer? Yes, air fry at 375°F (190°C) for about 10–12 minutes, flipping halfway through for even crispness.
Oven-Baked Broccoli Tots
Ingredients
- 12 oz broccoli florets
- 1 cup shredded cheese your choice of variety
- 1 large egg
- ⅔ cup panko breadcrumbs
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ½ teaspoon salt optional
Instructions
- Preheat your oven to 375°F (190°C).
- Place the broccoli florets in a microwave-safe bowl along with 2 tablespoons of water. Microwave on high for 3 to 5 minutes, or until the broccoli becomes soft and fork-tender. Alternatively, you can boil the florets in a small pot of water for about 3 minutes. Once cooked, drain thoroughly and finely chop the broccoli into small pieces. Kitchen scissors work well for this, but a food processor can also be used.
- In a mixing bowl, combine the chopped broccoli with the panko breadcrumbs, shredded cheese, egg, garlic powder, onion powder, and salt. Stir until everything is evenly mixed.
- Using a tablespoon, scoop out portions of the mixture and shape them into small tot-like cylinders. Arrange the shaped tots on a baking sheet lined with parchment paper.
- Bake in the preheated oven for 20 to 25 minutes, or until the edges are lightly browned. For even cooking, give the pan a gentle shake halfway through the baking time.
Notes
For the cheese, I went with cheddar to boost the flavor, but mozzarella is a great low-sodium option if you’re making these tots for a baby.