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Healthy Broccoli Tots (oven, air fryer)

$2.76 Recipe/$0.69 Serving

Broccoli tots are the perfect healthy way to get in more veggies at your meals! This broccoli tot recipe is vegan, gluten free, dairy free, low carb, Whole30 and so easy to make! All you need are 5 ingredients and about 30 minutes!

Tray full of broccoli tots with a side of ketchup.

Why this recipe works

  • These broccoli tots are just like tater tots but full of veggies.
  • You can freeze these broccoli tots and have them on hand for a quick and easy side dish
  • Kids love these healthy broccoli tots! They are great dipped in homemade ketchup or dairy free ranch dressing
  • These tots are better than store bought and so much less expensive! These low carb broccoli tots are made without eggs or cheese and are naturally gluten free and Whole30 friendly!
Rimmed baking sheet full of broccoli tots lined up in rows.
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Instructions

Step 1: Chop the broccoli florets and stems and place.

Broccoli florets before chopping.

Step 2: Steam the broccoli for 2-3 minutes or microwave for 3 minutes on high.

Broccoli florets in a steamer basket.

Step 3: Remove the broccoli from the steamer basket and place it directly into the food processor.

Broccoli in a food processor after steaming.

Step 4: Process the broccoli until it starts to resemble rice.

Food processor filled with riced broccoli.

Step 5: Add the broccoli rice to a large bowl. Add the ground flax, almond meal, salt and spices

Ingredients for broccoli tots in a large white bowl.

Step 6: Stir well and let sit for 1-2 minutes to allow the flax to absorb some of the liquid from the broccoli.

Bowl filled with riced broccoli mixture

Step 7: Place parchment paper down on a rimmed baking sheet and spray it with non-stick spray. Form the broccoli mixture into broccoli tots and place them on the baking sheet.

Tray full of broccoli tots before baking.

Step 8: Bake in a 375F oven for 15 minutes. Take the tots out of the oven and flip them so they can brown on all sides. Bake for an additional 5 minutes. Alternatively, bake the tots in an air fryer at 375F for 12 minutes.

Tray full of broccoli tots.

How to shape broccoli tots:

  • Firmly press the mixture into the palm of your hand. Press it together with your thumb and forefinger of the opposite hand until a tot is formed.
Hand holding a single broccoli tot before baking.

Why you should steam the broccoli first:

  • Steaming the broccoli first makes the broccoli bright green
  • By first steaming the broccoli, it makes the broccoli tots softer and helps creates the texture you want for the tots. You can do this on the stove or in the microwave.
Broccoli tot with a bite taken out of the tot.

Other spices you can add:

Plate full of broccoli tots next to a bowl of ketchup.

How to freeze

You can make a large batch of these broccoli tots and freeze them so you can eat them anytime. You can freeze these tots before or after baking them. If they are baked, be sure to allow them to cool down to room temperature before putting in the freezer.

You will want to freeze the broccoli tots on a wax paper covered tray for about an hour until frozen. Once frozen, you can add them to a freezer safe bag (silicone bags or ziplock bags).

How to reheat:

If you freeze the broccoli tots before baking, simply place them in a 375F oven bake for 23-25 minutes.

If you freeze the broccoli tots after baking, reheat the tots in a 375F oven and bake for 8-10 minutes, microwave for 1-2 minutes or reheat in the air fryer at 350 for 8-10 minutes.

AIr fryer of broccoli tots with hand holding one tot.

What are the best dips:

Broccoli tots in rectangular tray with a tot being dipped into ketchup
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Plate full of broccoli tots next to a bowl of ketchup.

Broccoli Tots

$2.76 Recipe/$0.69 Serving
Broccoli Tots are the perfect healthy side dish! These low carb broccoli tots are vegan, gluten free, paleo and Whole30 friendly! These broccoli tots have no eggs, no cheese and are made without breadcrumbs.
5 from 1 vote
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Course: Side Dish
Cuisine: American
Keyword: broccoli tots, gluten free broccoli tots, vegan broccoli tots
Prep Time: 5 mins
Cook Time: 25 mins
Servings: 4 servings

Guided Recipe Video

Ingredients

Instructions

  • Chop the broccoli florets and stems
  • Steam the broccoli for 3 minutes or microwave for 3 minutes
  • Add the steamed broccoli to the food processor
  • Process the broccoli by pulsing it until the broccoli resembles rice
  • Add the riced broccoli to a large bowl with the ground flax, almond flour, salt and garlic powder.
  • Stir the broccoli with the rest of the ingredients and let sit for 1-2 minutes to come together.
  • Form 18-20 broccoli tots by pressing the mixture into the palm of one hand then forming tots using the thumb and pointer finger of the other hand. Press the mixture together well.
  • Bake in a 375F oven for 20 minutes, flipping with 5 minutes left so they can brown on both sides.

AirFryer Instructions

  • Form the broccoli tots in steps 1-7 above.
  • Carefully place the broccoli tots in the air fryer in a single layer, making sure they don't overlap.
  • Turn the air fryer to 375 and cook for 12 minutes.

Notes

You can also form these broccoli tots easier and faster by using a silicone mini donut tray or a silicone mini muffin tin. Be sure to press down firmly so the mixture stays together with baking.
Make a double batch of this recipe and freeze it for later. Freeze before or after baking. To freeze, place the broccoli tots on a wax paper lined sheet and freeze for 1 hour until frozen solid. Store in a freezer safe bag. 
 
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Nutrition Information

Nutrition Facts
Amount per Serving
Calories
172
Fat
 
12
g
Carbohydrates
 
14
g
Fiber
 
7
g
Sugar
 
3
g
Protein
 
8
g
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.
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