Oven-Baked Broccoli Tots

Looking for a delicious, nutritious, and family-friendly side dish that’s crispy on the outside and tender on the inside? These oven-baked broccoli tots are exactly what you need. A healthier alternative to traditional tater tots, these little golden bites are packed with real vegetables, easy to make, and perfect for meal prep, snacks, or even as a fun finger food for kids. Whether you’re trying to sneak more greens into your diet or simply craving something crunchy without the guilt, these tots deliver big flavor in a tiny package.

The History

Tater tots were first introduced in 1956 by Ore-Ida, created as a way to use up leftover potato shreds from french fry production. Their unique cylindrical shape and crispy texture quickly made them a staple in American households. Over time, as health consciousness grew and plant-based eating gained popularity, home cooks began experimenting with vegetable-based versions of tots using ingredients like sweet potatoes, zucchini, and cauliflower. Broccoli tots emerged as a nutrient-dense twist on the classic, offering a kid-approved method to enjoy cruciferous vegetables. With the rise of oven-baking as a preferred cooking method over frying, these oven-baked broccoli tots represent the modern evolution of comfort food—crispy, satisfying, and wholesome all at once.

Ingredients Breakdown

Fresh Broccoli: The star ingredient! Packed with fiber, vitamin C, vitamin K, and antioxidants, fresh broccoli provides a vibrant green color and earthy flavor. It’s best to use finely chopped or riced broccoli to ensure a smooth mixture that holds together well.
Egg: Acts as a binder to hold the tots together. You can substitute with a flax egg (1 tbsp ground flaxseed + 3 tbsp water) for a vegan option.
Breadcrumbs: Provide structure and help absorb moisture. Use panko for extra crispiness or gluten-free breadcrumbs if needed. You can also use crushed cornflakes or almond flour for lower-carb alternatives.
Grated Cheese (optional): Adds richness and helps bind the mixture. Cheddar, mozzarella, or Parmesan work beautifully. Omit for a dairy-free version or use nutritional yeast for a cheesy flavor.
Garlic Powder & Onion Powder: Enhance savory depth without overpowering the broccoli. Fresh minced garlic or onion can be used but may add excess moisture.
Salt & Black Pepper: Essential seasonings to bring out the natural flavors.
Paprika (optional): Adds a subtle smokiness and beautiful color.
Olive Oil or Avocado Oil Spray: Used to lightly coat the tots before baking, helping them crisp up without deep frying.

Step-by-Step Recipe

Preheat Oven: Start by preheating your oven to 425°F (220°C). Line a large baking sheet with parchment paper or a silicone baking mat to prevent sticking.
Prepare Broccoli: Wash 3 cups of fresh broccoli florets and chop them into very small pieces using a food processor or knife. You want a rice-like consistency. Avoid pulsing too much into a paste. Alternatively, you can steam or blanch the broccoli for 2–3 minutes to soften it slightly, then drain and squeeze out excess moisture using a clean kitchen towel or cheesecloth. This step is crucial—too much water will make the tots fall apart.
Mix Ingredients: In a large mixing bowl, combine the processed broccoli, 1 large egg (or flax egg), ½ cup breadcrumbs, ¼ cup grated cheese (if using), ½ tsp garlic powder, ½ tsp onion powder, ¼ tsp salt, ¼ tsp black pepper, and a pinch of paprika. Stir until the mixture is evenly combined and sticks together when pressed.
Shape the Tots: Using your hands or a small spoon, roll the mixture into small cylinders about 2–3 inches long and ½ inch thick. Place them on the prepared baking sheet, leaving space between each tot to allow for even browning.
Coat with Oil: Lightly spray or brush the tops of the tots with olive oil or avocado oil. This helps create a golden, crispy exterior.
Bake: Bake in the preheated oven for 20–25 minutes, flipping halfway through, until the tots are golden brown and firm to the touch. For extra crispiness, broil for the last 1–2 minutes, watching closely to avoid burning.
Cool Slightly: Let the tots cool for 5 minutes before serving. They firm up as they cool, making them easier to handle and eat.

Tips

Dry the Broccoli Well: Moisture is the enemy of crispy tots. After processing or steaming, always squeeze the broccoli thoroughly to remove excess water.
Use Panko Breadcrumbs: They absorb moisture better and give a crispier texture than regular breadcrumbs.
Don’t Skip the Flip: Flipping halfway ensures even browning on all sides.
Uniform Size: Make sure all tots are roughly the same size so they cook evenly.
Chill Before Baking (Optional): For firmer tots, refrigerate the shaped mixture for 15–20 minutes before baking. This helps them hold their shape better.
Non-Stick Surface: Always use parchment paper or a silicone mat—broccoli tots can stick to bare pans.
Air Fryer Option: Cook at 400°F (200°C) for 12–15 minutes, shaking the basket halfway through.

Variations and Customizations

Cheesy Jalapeño Broccoli Tots: Add ¼ cup diced jalapeños and increase cheese to ⅓ cup for a spicy kick.
Italian-Style: Mix in 1 tsp dried oregano, basil, and a handful of sun-dried tomatoes for a Mediterranean flair.
Gluten-Free: Use almond flour, coconut flour, or gluten-free panko breadcrumbs.
Vegan: Replace egg with flax egg and omit cheese or use vegan cheese/nutritional yeast.
Low-Carb/Keto: Substitute breadcrumbs with crushed pork rinds or almond flour.
Add Other Veggies: Incorporate finely grated carrots, zucchini (well-drained), or spinach for added nutrition and color.
Herb-Infused: Stir in fresh herbs like parsley, dill, or chives for a bright, garden-fresh taste.

Health Considerations and Nutritional Value

Broccoli tots are a powerhouse of nutrition compared to traditional fried tots. One serving (about 5–6 tots) contains approximately:

Calories: 80–100
Protein: 4–6g (especially with cheese and egg)
Fiber: 2–3g (supports digestion and satiety)
Vitamin C: Over 50% of daily needs (boosts immunity)
Vitamin K: Essential for blood clotting and bone health
Folate & Antioxidants: Support cell function and reduce inflammation

By baking instead of frying, you significantly reduce fat and calorie content. These tots are naturally low in sugar and free from artificial preservatives. However, those monitoring sodium should watch the amount of added salt and cheese. For individuals with specific dietary needs (gluten intolerance, dairy allergies, etc.), substitutions make this recipe highly adaptable. They’re also an excellent way to introduce picky eaters—especially children—to vegetables without compromising on taste or texture.

Ingredients

3 cups fresh broccoli, finely chopped or riced
1 large egg (or 1 flax egg for vegan)
½ cup breadcrumbs (panko, gluten-free, or almond flour)
¼ cup shredded cheese (cheddar, mozzarella, or omit for dairy-free)
½ tsp garlic powder
½ tsp onion powder
¼ tsp salt
¼ tsp black pepper
Pinch of paprika (optional)
Olive oil or avocado oil spray (for coating)

Directions

Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.
Process broccoli in a food processor until finely chopped (like rice). Optionally, steam for 2–3 minutes, then drain and squeeze dry with a towel.
In a large bowl, mix the broccoli, egg, breadcrumbs, cheese, garlic powder, onion powder, salt, pepper, and paprika until well combined.
Roll the mixture into small cylinder shapes (about 2–3 inches long) and place on the baking sheet.
Spray or brush tops lightly with oil.
Bake for 20–25 minutes, flipping halfway, until golden and crispy.
Let cool 5 minutes before serving. Serve with dipping sauces like ranch, marinara, or yogurt-tahini sauce.

FAQ

Can I make broccoli tots ahead of time?
Yes! Prepare and shape the tots, then store them uncooked in an airtight container in the fridge for up to 2 days or freeze on a tray before transferring to a bag. Bake straight from frozen, adding 5–8 minutes to the cook time.

Why did my tots fall apart?
Likely due to excess moisture in the broccoli. Always squeeze it well. Also, ensure you have enough binder (egg and breadcrumbs). If the mixture feels too wet, add more breadcrumbs.

Can I freeze cooked broccoli tots?
Absolutely. Let them cool completely, then freeze in a single layer before storing in a freezer-safe bag for up to 3 months. Reheat in the oven or air fryer for best texture.

Are broccoli tots kid-friendly?
Yes! Many children love the crispy texture and mild cheesy flavor. Try shaping them into fun sizes or calling them “veggie nuggets” to make them more appealing.

What can I serve with broccoli tots?
They pair well with grilled chicken, baked fish, scrambled eggs, salads, or as part of a breakfast hash. Dipping sauces like honey mustard, garlic aioli, or sriracha mayo elevate the experience.

Summary

Oven-baked broccoli tots are a crispy, healthy, and delicious way to enjoy vegetables with minimal effort. Perfect for snacks, sides, or meal prep, they’re customizable, kid-approved, and full of nutrients.