Broccoli Tots are a fun and healthy twist on traditional tater tots, making them a perfect veggie-packed side dish or snack for kids and adults alike. They’re crisp on the outside, tender on the inside, and an excellent way to sneak more vegetables into meals especially during the busy back-to-school season.

FULL RECIPE

Ingredients

• 2 cups broccoli florets (fresh or frozen)
• 1 large egg
• 1/4 cup onion, finely chopped
• 1/3 cup cheddar cheese, shredded
• 1/3 cup breadcrumbs (regular or panko)
• 2 tablespoons grated Parmesan cheese (optional)
• 1/4 teaspoon garlic powder
• Salt and pepper to taste
• Cooking spray or a bit of oil for baking

Directions

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it.
2. Cook the broccoli by steaming or boiling until tender (about 3–4 minutes). If using frozen broccoli, thaw completely and pat dry.
3. Chop the broccoli finely either by hand or using a food processor, being careful not to puree it.
4. Combine ingredients in a large bowl: broccoli, egg, chopped onion, cheddar cheese, breadcrumbs, Parmesan (if using), garlic powder, salt, and pepper. Mix until well combined.
5. Form the mixture into small oval or tot-shaped pieces using your hands or a small scoop.
6. Place tots on the baking sheet and spray lightly with cooking spray or brush with a bit of oil for crispiness.
7. Bake for 20–25 minutes, flipping halfway through, until golden brown and firm.
8. Serve warm, optionally with ketchup, ranch, or your favorite dipping sauce.

Nutrition Facts

• Calories: 110 kcal
• Protein: 6g
• Fat: 6g
• Saturated Fat: 2g
• Carbohydrates: 8g
• Fiber: 2g
• Sugar: 1g
• Cholesterol: 45mg
• Sodium: 180mg
• Calcium: 90mg

Nutritional Benefits of Broccoli Tots

Broccoli Tots are a nutrient-dense alternative to traditional fried potato snacks. Broccoli is rich in fiber, vitamin C, vitamin K, iron, and potassium, making it one of the healthiest vegetables around. It also contains a good amount of protein for a vegetable, contributing to satiety and muscle support. When combined with cheese and egg, the tots become a protein- and calcium-rich option perfect for growing children. This snack is a smart way to increase daily vegetable intake without sacrificing flavor or fun, making it ideal for lunchboxes and picky eaters alike.

A Great Way to Use Leftover Broccoli

Broccoli Tots are an excellent recipe for reducing food waste, especially when you have leftover steamed or roasted broccoli in your fridge. Instead of letting unused veggies go to waste, you can quickly chop them up and blend them with pantry staples like breadcrumbs, egg, and cheese. Not only does this maximize your grocery budget, but it also encourages sustainable cooking practices at home. It’s an especially practical solution for parents trying to stretch meal prep or repurpose leftovers in kid-friendly ways.

Kid-Friendly and Picky Eater Approved

One of the standout benefits of Broccoli Tots is how easily they win over children—even those who claim they don’t like vegetables. The combination of cheese, seasoning, and crisp texture masks the sometimes “green” taste of broccoli, turning it into a delicious finger food that kids can dip and enjoy. Their small size and fun shape mimic tater tots, making them familiar and approachable. They’re also perfect for little hands and can be served with a favorite dipping sauce to encourage clean plates without any complaints.

Ideal for School Lunches and Meal Prep

These veggie tots are perfect for school lunches because they’re compact, mess-free, and enjoyable even at room temperature. Once baked, they can be stored in the refrigerator and packed in lunchboxes throughout the week. For busy families, this recipe is a meal prep dream—easy to double or triple in quantity and freeze for later. Simply reheat in a toaster oven or microwave, and you have a warm, satisfying snack ready in minutes. Their versatility also makes them great for after-school snacks or light dinners.

Simple to Customize with Other Vegetables

While broccoli is the star ingredient, this recipe serves as a flexible base for incorporating other vegetables. You can mix in shredded carrots, zucchini (squeezed dry), spinach, or even cauliflower to vary the flavor and nutrient content. The key is to maintain a good texture by avoiding excess moisture. With the right balance of veggies and binders like cheese, egg, and breadcrumbs, you can easily experiment to create your own unique version. This adaptability makes it easy to sneak extra veggies into your family’s diet.

Flavor Additions and Seasoning Ideas

Broccoli Tots can take on a wide range of flavor profiles depending on the seasoning you add. For a basic savory taste, garlic powder, onion powder, and black pepper work well. You can enhance the richness with herbs like parsley, dill, or chives. For a cheesy boost, use sharp cheddar or mix in some grated Parmesan. If you’re looking to spice things up, try a pinch of paprika, crushed red pepper flakes, or even taco seasoning for a southwest twist. The flavor potential is wide open, depending on your taste preferences.

Serving Suggestions and Dipping Sauces

The crispy texture and bite-sized shape of Broccoli Tots make them perfect for dipping. Classic choices include ketchup, ranch dressing, honey mustard, or barbecue sauce. For a healthier spin, consider Greek yogurt-based dips with lemon, garlic, or herbs. These tots can also be served as a side with grilled chicken, sandwiches, or burgers, or even added as a crunchy topping to salads and grain bowls. For brunches or parties, serve them with a variety of dips on a platter for crowd-pleasing snacking.

Freezing and Storage Tips

Broccoli Tots freeze exceptionally well, which is ideal for families who love to plan ahead. After forming the tots, you can freeze them on a baking sheet before transferring them to a freezer bag or container. When ready to use, there’s no need to thaw—just bake straight from frozen, adding a few extra minutes to the cook time. Cooked tots can also be refrigerated in an airtight container for up to 4 days and reheated in the oven or toaster oven to retain their crispy texture.

Baking vs. Air Frying vs. Pan Frying

While the original recipe calls for baking, Broccoli Tots can also be cooked in an air fryer for an even crispier texture with less oil. Air frying reduces cooking time and enhances the golden exterior while keeping the inside tender. Pan frying is another option for those looking for a traditional crisp finish, but it typically requires more oil. Regardless of the method, the goal is a crunchy outer layer and a well-cooked, flavorful interior—each method offers a slightly different texture experience.

Dietary and Allergen Adaptations

Broccoli Tots can be modified to suit various dietary needs. For a gluten-free version, simply substitute gluten-free breadcrumbs or crushed rice crackers. For dairy-free diets, use plant-based cheese alternatives or skip the cheese altogether and increase the egg slightly for binding. For egg allergies, flaxseed or chia egg substitutes can be used in many cases. These simple swaps allow more people to enjoy the recipe without compromising on taste or nutrition, making it inclusive for a range of lifestyles.

Conclusion

Broccoli Tots offer a creative, wholesome, and delicious way to bring more vegetables into your family’s diet. With their crispy texture, cheesy flavor, and convenient size, they’re the perfect back-to-school side dish, snack, or lunchbox addition. Easy to prepare and even easier to customize, they’re a must-have in any kitchen looking to blend nutrition with kid-friendly appeal.