Allergy Associates of La Crosse / Recipes / Healthy Baked Broccoli Tots

Healthy Baked Broccoli Tots

Serving size: 2 servings


  • 2 cups broccoli, fresh or frozen
  • 1 large egg or egg substitute
  • 1/4 cup yellow onion, diced
  • 1/3 cup cheddar cheese or dairy-free substitute
  • 2/3 cup breadcrumbs
  • 2 tbsp. parsley or cilantro
  • Dash of salt
  • 1/4 tsp. pepper
  • Oil to grease baking sheet or parchment paper


  1. Preheat oven to 400° F. Grease or line a baking sheet with parchment paper and set aside.
  2. In boiling water, blanch broccoli for 1 minute, remove, and dip in cold water to stop cooking process. Drain.
  3. Chop broccoli into fine pieces and mix well with egg, onions, cheddar, breadcrumbs, and seasonings.
  4. Using an ice cream scoop or large spoon, scoop 1 1/2 tbsp. of mixture and form in a ball, then shape into a tater-tot shape. The mixture will be sticky, so washing your hands in between every couple of tots will reduce this.
  5. Bake until golden and crispy, around 18-24 minutes, turning half way. Remove from oven and serve. Enjoy with your favorite dipping sauce.

Nutrition per serving: 289 calories, 38 g carbohydrates, 97 mg cholesterol, 9 g fat, 5 g fiber, 15 g protein, 184 mg sodium, 5 g sugar.

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