Description
These Gluten-Free Broccoli Tots are a tasty, kid-friendly snack that transforms wholesome veggies into a crispy, crave-worthy treat. Cheesy, savory, and baked to golden perfection, they are a healthy low-carb alternative to traditional potato tots. Perfect for dipping in ketchup or ranch, they make eating your greens fun and delicious.
Ingredients
1 large head of broccoli (approx. 4 cups florets)
1 large egg, lightly beaten
½ cup shredded sharp cheddar cheese
¼ cup grated Parmesan cheese
½ cup gluten-free breadcrumbs (or superfine almond flour for low-carb)
2 green onions, finely sliced
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon salt
¼ teaspoon black pepper
Olive oil spray (for baking)
Instructions
1. Preheat & Prep: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or a silicone baking mat.
2. Steam Broccoli: Cut the broccoli into florets. Steam them for about 5 minutes until tender-crisp (bright green but slightly soft). Do not overcook to mush.
3. Rice the Broccoli: Place the steamed broccoli in a food processor and pulse a few times until it resembles coarse rice. Do not blend into a puree.
4. Remove Moisture (Crucial): Transfer the riced broccoli to a clean kitchen towel or cheesecloth. Twist and squeeze vigorously to remove as much liquid as possible. *If you skip this, the tots will fall apart.*
5. Mix Ingredients: In a large bowl, combine the dry riced broccoli, egg, cheddar cheese, Parmesan, gluten-free breadcrumbs (or almond flour), green onions, garlic powder, onion powder, salt, and pepper. Mix until well combined and sticky.
6. Shape Tots: Scoop about 1 tablespoon of the mixture. Press it firmly between your palms and shape it into a small cylinder (tot shape). Place on the prepared baking sheet. You should get about 20–24 tots.
7. Bake: Lightly spray the tops of the tots with olive oil spray to help them crisp. Bake for 18–24 minutes, flipping them halfway through, until they are golden brown and crispy on the outside.
8. Serve: Remove from the oven and serve hot with ketchup, ranch, or marinara sauce.
Notes
Squeezing Water: This is the most important step! Wet broccoli means soggy tots that won’t hold their shape.
Low Carb Option: Use almond flour instead of breadcrumbs to make these keto-friendly.
Cheese: A mix of cheddar for melting and Parmesan for flavor works best, but you can use mozzarella or pepper jack for a kick.
Freezing: These freeze well *after* baking. Freeze them solid on a tray, then bag them up. Reheat in the oven or air fryer straight from frozen.
- Prep Time: 20
- Cook Time: 20
- Category: Appetizer
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4 tots
- Calories: 130
- Sugar: 1
- Sodium: 280
- Fat: 7
- Saturated Fat: 3
- Unsaturated Fat: 3
- Trans Fat: 0
- Carbohydrates: 10
- Fiber: 3
- Protein: 8
- Cholesterol: 45