Broccoli Tots are a delicious and healthy twist on the classic tater tot, perfect for packing into lunchboxes or serving as an after-school snack. These veggie-packed bites are loaded with fiber, vitamins, and cheesy goodness, making them a parent-approved favorite and a sneaky way to get kids to eat their greens. Baked to a golden crisp, they’re simple to make and easy to freeze for busy school days.

FULL RECIPE

Ingredients

• 2 cups broccoli florets (fresh or thawed from frozen)
• 1 large egg
• ⅓ cup finely diced onion
• ⅓ cup shredded cheddar cheese
• ⅓ cup seasoned breadcrumbs (or panko for extra crunch)
• ¼ cup grated Parmesan cheese
• 1 clove garlic, minced
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon dried oregano (optional)
• Cooking spray or olive oil (for baking)

Directions

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.
2. Bring a small pot of water to a boil. Add broccoli florets and cook for about 2–3 minutes until just tender. Drain well and allow to cool slightly.
3. Finely chop the broccoli or pulse in a food processor until it resembles rice-like bits. You should end up with about 1½ cups of chopped broccoli.
4. In a large bowl, combine the chopped broccoli, egg, diced onion, cheddar cheese, breadcrumbs, Parmesan cheese, minced garlic, salt, pepper, and oregano. Mix until well combined.
5. Scoop about 1 tablespoon of the mixture and shape it into small tot-sized cylinders or ovals. Place each tot on the prepared baking sheet.
6. Lightly spray the tops of the tots with cooking spray or brush with a small amount of olive oil to help them crisp up.
7. Bake for 20–25 minutes, flipping halfway through, until golden brown and crisp on the outside.
8. Let cool slightly before serving. Serve with ketchup, ranch, or your favorite dipping sauce.

Nutrition Facts

• Calories: 110
• Total Fat: 6g
• Saturated Fat: 2.5g
• Cholesterol: 35mg
• Sodium: 210mg
• Total Carbohydrates: 9g
• Dietary Fiber: 2g
• Sugars: 1g
• Protein: 5g
• Vitamin A: 8% DV
• Vitamin C: 45% DV
• Calcium: 10% DV
• Iron: 4% DV

Nutritional Benefits of Broccoli Tots

Broccoli tots are not only a tasty alternative to traditional potato-based snacks, but they are also packed with nutritional benefits that make them an excellent addition to a child’s diet. Broccoli is rich in fiber, vitamins C and K, and contains various antioxidants that support immune health and reduce inflammation. The use of cheese and eggs adds protein and calcium, while whole-grain breadcrumbs contribute to the fiber content. These tots are baked rather than fried, significantly reducing their fat and calorie content. For picky eaters, they are a discreet and delicious way to incorporate more vegetables into daily meals without sacrificing flavor.

Kid-Friendly and Lunchbox Approved

When it comes to back-to-school meal planning, convenience and kid appeal are essential. Broccoli tots fit perfectly into lunchboxes and bento-style containers, maintaining their shape and flavor even after being stored for a few hours. Their bite-sized nature makes them appealing to younger children, especially when paired with fun dips like ketchup, ranch, or honey mustard. They’re also a great finger food option that doesn’t require utensils, making them ideal for school environments. Parents can feel confident knowing their children are enjoying a snack that’s both nutritious and satisfying.

Easy Customizations and Variations

One of the best things about broccoli tots is how easily they can be customized to suit different tastes and dietary needs. For a dairy-free version, nutritional yeast can replace cheese, while flax eggs can be used as a binder in place of traditional eggs for vegan diets. You can also experiment by blending in other vegetables like carrots, zucchini, or cauliflower to create a more diverse flavor and nutritional profile. Spice lovers might enjoy a dash of paprika or red pepper flakes, while a touch of Dijon mustard can enhance the savory depth for more mature palates.

Pairing Suggestions for Balanced Meals

To make a complete meal out of broccoli tots, consider pairing them with lean proteins and fresh produce. For lunch, they go well with grilled chicken strips, turkey wraps, or hard-boiled eggs. A simple side salad or fresh fruit adds balance, while a yogurt-based dip can provide extra protein. At dinner, they complement baked salmon, roasted tofu, or veggie burgers. Their versatility also makes them a great side dish for brunch, especially alongside omelets or breakfast sandwiches. With so many pairing options, broccoli tots can easily fit into any mealtime routine.

Freezer-Friendly for Meal Prep

Busy school weeks call for smart meal prep solutions, and broccoli tots are highly freezer-friendly. After baking and cooling, the tots can be stored in airtight containers or zip-top bags in the freezer for up to three months. When you need a quick side dish or snack, simply reheat them in the oven or air fryer until crispy. They retain their texture and flavor well, making them a go-to option for parents who want to plan ahead. Having a batch of frozen tots on hand ensures that healthy, homemade options are always within reach, even on the most hectic days.

Tips for Achieving the Perfect Texture

Achieving the ideal crispy outside and tender inside requires attention to detail, especially when using fresh vegetables like broccoli. It’s important to remove as much moisture as possible after blanching or steaming the broccoli. Excess moisture can make the tots soggy and prevent them from crisping during baking. Using a food processor to finely chop the broccoli ensures a uniform texture that holds together better. Additionally, lightly oiling or spraying the tots before baking helps to enhance browning and crispiness, especially if baking without a convection setting.

Dips and Sauces to Elevate the Flavor

While broccoli tots are delicious on their own, pairing them with a dip takes them to the next level. Classic ketchup and ranch are obvious kid favorites, but there’s room to get creative. Garlic aioli, creamy sriracha, cheese sauce, or Greek yogurt-based dill dip all add variety and extra flavor. You can even offer a small tasting tray with multiple sauces to make snack time more interactive for children. For adults, a spicy chipotle mayo or a tangy tzatziki can transform this simple side into a gourmet experience.

Making Broccoli Tots Gluten-Free

For those with gluten sensitivities or dietary preferences, making gluten-free broccoli tots is simple. Substitute traditional breadcrumbs with gluten-free versions available in most supermarkets. Alternatives like almond flour or crushed gluten-free crackers can also be used, though they may slightly alter the texture and flavor. It’s important to ensure that all other ingredients, like cheese and seasoning blends, are also certified gluten-free. With a few easy substitutions, broccoli tots can be safely enjoyed by individuals with gluten intolerance without compromising taste or quality.

Getting Kids Involved in the Kitchen

Broccoli tots are a fantastic recipe for involving children in the cooking process. From helping to chop or pulse the broccoli (with supervision) to forming the tots by hand, kids love participating in making their food. Allowing them to help increases the likelihood that they’ll enjoy eating the finished product, especially when it involves vegetables. You can also turn it into a fun activity by letting them choose their own seasoning combinations or shape the tots into fun forms. Cooking together also teaches valuable life skills and creates memorable moments around food.

Broccoli Tots as a Party or Game Day Snack

Beyond the school lunchbox, broccoli tots shine as a healthier alternative at parties or game day gatherings. Their crispy exterior and savory flavor make them just as crave-worthy as traditional fried snacks, but without the guilt. Serve them on a platter with toothpicks and a trio of dips for an easy appetizer that guests of all ages will love. They’re also ideal for potlucks and casual get-togethers where finger foods are a must. Because they can be made in advance and reheated without losing texture, they’re a low-stress choice for hosts.

Conclusion

Broccoli tots are much more than a trendy veggie snack—they’re a smart, versatile, and nutritious option that fits seamlessly into a variety of mealtime scenarios. Whether you’re packing a school lunch, prepping freezer meals, or serving guests at a party, these tots provide a delightful combination of health benefits and comforting flavors. Their ease of customization makes them suitable for diverse dietary needs, while their kid-friendly appeal ensures they’ll never go to waste.