Food & Cooking Blog

The Secret to Tater Tots Without the Guilt? Broccoli!

It's time for tots! These healthy tater tots, which are made with broccoli, are a tasty addition to any meal. 

Broccoli tots

Photos via CakeSpy

Talk about a thoroughly healthy side dish! These broccoli tots are naturally gluten free and vegan; they're also baked, not fried. Requiring a mere four ingredients, you'll be amazed at how much flavor is packed in these tiny tots

While it takes a little time to put this recipe together, the results are worth it. These wow-worthy veggie tots are guaranteed to amaze and delight your family and friends. 

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Dip the tot

Broccoli tots recipe

Adapted from She Likes Food

Makes about 50 tots 

  • 2 medium (approximately 10 ounces each) potatoes, white or Russet work well 
  • 14 ounces broccoli florets, steamed and cooled 
  • 2 tablespoons olive oil 
  • Salt and pepper, to taste 

Step 1:

Taters for tots

Place the whole potatoes in a pot of water, making sure they're submerged. Bring the water to a boil, and then immediately reduce the heat to a simmer.

Cook for 20-30 minutes, or until the potatoes feel soft enough to easily pierce with a fork, but not mushy in texture. You want them to still feel somewhat firm. Remove the potatoes from the water, and cool just long enough until you can handle them. 

Step 2:

While the potatoes cool, preheat the oven to 375 F. Line two baking sheets with parchment paper; set to the side.

Step 3:

Once the potatoes are warm but easy to handle, peel the potatoes to remove the skin. Using a box grater, grate the potatoes into a large bowl. 

Grated taters

Step 4:

Evaluate the moisture level of your broccoli: If it is very moist, blot it with paper towels to remove excess liquid. Place the steamed and cooled broccoli in a food processor; pulse steadily until the broccoli has been reduced to a meal-like texture. 

Broccoli in food processor

Step 5:

Transfer the broccoli to the same bowl as the grated potato. Add the olive oil and a teaspoon or so of salt. Stir with your clean hands to combine. Give it a little taste (it's all cooked, it's fine!) and decide if you'd like to add more salt or pepper; season to taste. 

Broccoli and potato

Step 6:

To form the tots, use your hands to shape about 1 heaping tablespoon of the mixture into a small cylinder (tot shape!). Repeat until you've used all the mixture.

Formed but unbaked tots

Place the formed tots on the prepared baking sheets, leaving a little space between each one (this makes them easier to flip halfway through baking later on). Place the pan in the freezer briefly to help them firm and hold their shape during baking. 

Step 7:

Bake for about 15 minutes, then remove the pans and flip the tots. Place back in the oven, and bake for another 15-20 minutes, or as long as it takes for them to attain your desired level of crisping. Remove from the oven, and let cool before removing from the sheets. They will be delicate as they come out of the oven but will become somewhat sturdier as they cool. 

Tots just out of oven

Store leftover tots in a single layer, well covered, in the refrigerator. Re-heat in the oven or in a skillet with a little olive oil before enjoying. 

Recipe alternative

Prefer something heartier than a tot? I experimented with a portion of the broccoli-potato mixture and came up with a great alternative. Form about 2 heaping tablespoons of the "dough" into a large ball; press a piece of cheese in the center and wrap the dough around it. Pan-fry both sides in olive oil until toasty; remove, and enjoy warm. Delicious! 

Patties from broccoli tot dough

Substituting other veggies 

This recipe will also work with a variety of other vegetables aside from broccoli. Try it with steamed green beans, carrots, peas or try another favorite veggie and let us know how it turns out! 

Vegetable Know HOw

Bring on the veggies!

Take your vegetables from bland to bold for meals you'll love, with accessible cooking techniques and professional troubleshooting tips.Get the Class

One Comment

Janis S. TheCookieMomster

These look interesting….will try them next St. Patrick’s Day or Halloween of this year. I bet if I call them “Moldy Tater Tots” my kids will gobble them up! Thanks for sharing, Jessie. 🙂

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