Deliciously Healthy Broccoli Tots Recipe for Kids and Adults

Name: Deliciously Healthy Broccoli Tots
Prep time: 25 min
Cook time: 30 min
Total time: 55 min
Ingredients: 2 cups broccoli florets; ½ cup parmesan cheese, grated; 1 tsp salt; 1 tsp pepper; ¼ cup onion, grated or finely chopped; 1 ea egg; ⅔ cup breadcrumbs or panko; 2 tbsp parsley, chopped; 1 tbsp Italian seasoning; to taste tbsp olive oil

Published: October 25, 2025

by Grace Bennett

Why You'll Love This Broccoli Tots

This incredible Broccoli Tots transforms simple everyday ingredients into restaurant-quality flavors that will blow your mind completely.
Foolproof recipe techniques guarantee perfect results every single time, making even novice cooks feel like professional chefs instantly.
Stunning visual appeal with gorgeous colors and mouthwatering aromas creates the ultimate Instagram-worthy dish for any special occasion.
Endlessly adaptable for different dietary needs while working beautifully for meal prep, date nights, or entertaining large groups effortlessly.

Ingredients for Broccoli Tots

Here’s what you’ll need to make this delicious Broccoli Tots:

2 cups broccoli florets – Fresh is best; the vibrant green color holds onto essential nutrients. Consider using frozen if that’s what you have on hand, just thaw and drain well.
½ cup parmesan cheese, grated – For an extra layer of umami flavor. Feel free to swap it out for cheddar if you prefer.
1 tsp salt – Essential for enhancing flavors; you can adjust based on your taste preferences.
1 tsp pepper – A little kick goes a long way; freshly cracked is always a nice touch.
¼ cup onion, grated or finely chopped – Bring a touch of sweetness and depth; red onions work splendidly here.
1 egg – Acts as a binder for all those flavorful ingredients. A flax egg can be a great alternative for vegans.
⅔ cup breadcrumbs or panko – Provides that glorious crunch; panko makes it even crispier.
2 tbsp parsley, chopped – For a pop of color and freshness; swap for basil or cilantro if you’re feeling adventurous.
1 tbsp Italian seasoning – A blend of herbs brings everything together; feel free to add your favorites!
Olive oil, to taste – Adds richness; use as much or as little as you prefer for drizzling before baking.

How to Make Broccoli Tots

Follow these simple steps to prepare this delicious Broccoli Tots:

Step 1: Preheat Your Oven
Start by preheating your oven to 400°F (200°C). Line a baking sheet with parchment paper to prevent any sticking mishaps.

Step 2: Blanch the Broccoli
Heat a pot of water until boiling. Once boiling, toss in the broccoli florets for just 1 minute. This quick blanching softens them just enough. Drain and set aside to cool slightly.

Step 3: Chop It Up
Finely chop the blanched broccoli until it’s almost a paste-like texture. You’ll want these little bits to fit nicely together and create a glorious mixture.

Step 4: Mix the Ingredients
In a large mixing bowl, combine the finely chopped broccoli, onion, egg, parmesan cheese, breadcrumbs (or panko), parsley, Italian seasoning, salt, and pepper. Mix until everything feels like a harmonious team ready to hit the oven.

Step 5: Form the Tots
Using about a tablespoon of the mixture, roll it into small cylinder shapes. You’ll want flat ends for that classic tot look. Place these bad boys on your prepared baking sheet with a bit of space in between.

Step 6: Bake to Perfection
Drizzle the tots with a smidge of olive oil and slide them into the oven. Bake for about 20-25 minutes or until they’re golden and crispy, flipping them halfway through to ensure even browning.

Transfer to plates and serve them up hot with your favorite dipping sauce. You’re going to want every last bite!

Now, you may be wondering how to enjoy these delightful Broccoli Tots beyond just a snack. They make the perfect side dish next to any entrée; serve them alongside burgers, fish, or even a hearty salad. Want to elevate your brunch game? These tots can become a part of a glorious brunch platter alongside eggs and fresh fruits. For those busy weekdays, why not whip these up ahead of time and pop them in the fridge? Reheat and you’ve got a quick snack ready for munching at a moment’s notice.

So grab your ingredients, channel your inner chef, and get ready to wow friends, family, or even just yourself with the marvels of homemade Broccoli Tots. They’re not just a dish; they’re an experience!

You Must Know About Broccoli Tots

This showstopping Broccoli Tots delivers restaurant-quality results using simple ingredients you probably already have at home.
The perfect balance of textures and flavors creates an unforgettable dining experience that will have everyone asking for seconds.
Picture-perfect presentation with vibrant colors makes this dish absolutely Instagram-worthy and guaranteed to impress any dinner guest.
Incredibly versatile recipe that works beautifully for weeknight dinners, meal prep, special occasions, or even outdoor entertaining sessions.

Perfecting Broccoli Tots Cooking Process

Start by blanching the broccoli to enhance its flavor and color. While it’s cooling, gather the other ingredients. Combine, shape, and bake the tots in one go for total efficiency and minimal mess.

Add Your Touch to Broccoli Tots

Feel free to swap broccoli for cauliflower or even spinach. Experiment with various herbs like dill or cilantro, or add cheese variations such as cheddar or feta for a unique twist!

Storing & Reheating Broccoli Tots

Store leftovers in an airtight container in the fridge for up to three days. To reheat, pop them back in the oven at 350°F for about ten minutes to regain their crispiness.

Chef's Helpful Tips for Broccoli Tots

This professional-quality Broccoli Tots relies on precise timing and temperature control to achieve restaurant-standard results consistently.
Master the art of mise en place by prepping all ingredients beforehand, ensuring smooth execution and preventing any last-minute cooking disasters.
The secret lies in layering flavors throughout the cooking process rather than seasoning only at the end for maximum depth.
Pro tip: let the finished dish rest for optimal texture and flavor development before serving to hungry guests waiting eagerly.

Family gatherings and dinner parties inevitably feature my Broccoli Tots. A friend once said they’re addictive, and I had to sheepishly admit I often eat leftovers straight from the fridge!

FAQs About Broccoli Tots

What is Broccoli Tots?

Broccoli Tots are delicious bite-sized snacks made primarily from finely chopped broccoli, mixed with ingredients like cheese, breadcrumbs, onions, and seasonings. These tasty tots provide a creative way to incorporate vegetables into your meals, particularly great for kids who might be picky eaters. By baking instead of frying, you can enjoy a healthier alternative to regular tater tots without sacrificing flavor. These colorful, crunchy bites can be a fun snack, appetizer, or side dish at family dinners and gatherings.

How can I customize my Broccoli Tots?

Feel free to unleash your culinary creativity with Broccoli Tots! You can substitute broccoli with other veggies like cauliflower or spinach for a different flavor profile. Experiment with various herbs such as dill or parsley to enhance the taste. Adding different cheeses, like mozzarella or cheddar, can give your tots a unique twist. For a spicier kick, consider mixing in some red pepper flakes or a dash of hot sauce to your mixture. The versatility of this recipe encourages endless experimentation!

Can I make Broccoli Tots ahead of time?

Absolutely! To save time, you can prepare Broccoli Tots in advance. After shaping them, place the uncooked tots on a baking sheet and cover them securely. They can be stored in the refrigerator for a day or two. If you want to keep them longer, freeze the shaped tots. Just pop them directly in the oven without thawing when you’re ready to bake. This way, you will always have a healthy snack or side dish ready to go, even on busy days.

What are the best dipping sauces for Broccoli Tots?

Pairing your crispy Broccoli Tots with a delicious dipping sauce can elevate your snacking experience to new heights. Classic options include ranch dressing or ketchup, which add a familiar flavor. For a gourmet twist, try a spicy aioli or a tangy yogurt dip with fresh herbs. If you’re feeling adventurous, experiment with sweet chili sauce or a zesty mustard dip to complement the savory flavor of the tots. Finding the perfect dip can make your Broccoli Tots even more irresistible!

Conclusion for Broccoli Tots

Broccoli Tots are a delightful and healthy alternative to traditional snacks, creating a fun way to incorporate more vegetables into your diet. With their versatility, you can easily customize the recipe to suit your family’s tastes. Enjoy these tasty bites as appetizers, snacks, or sides for any occasion. Whether baked to golden perfection or dipped in your favorite sauces, Broccoli Tots are sure to please everyone at the table, making them a must-try recipe!