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Healthy Baked Broccoli Tots

November 7, 2016

Super good!  Super easy!  Super nutritious!  That’s how Kevin describes these broccoli tots.  When Kevin learned that diabetics did not need to eat white potatoes, he immediately wanted to find a recipe that would be a healthy alternative to tater tots which are made from white potatoes.  This one is perfect!  Everyone who tried these tots loved them!  Thanks to Matthew Johnson for cooking these with Kevin!  Too, we want to thank Layla at Give Me Delicious Foods for sharing this recipe with her viewers.  This is Kevin’s adaptation of her recipe.


12 oz. uncooked or frozen broccoli

1 large egg

¼ cup diced yellow onion

⅓ cup cheddar cheese

2/3 cup Italian breadcrumbs

½ teaspoon salt

½ teaspoon pepper

Milk (enough to form a consistency)


Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.  Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well. Chop broccoli finely and mix thoroughly with the egg, onions, cheddar, breadcrumbs, and seasonings. [At this point, if needed, add enough milk to form a desired consistency where you can shape into a ball.] Scoop about 1.5 tablespoons of mix using an ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Next, Place on your prepared baking sheet.  Bake until golden brown and crispy, about 18-24 minutes, turning half way. Remove from the oven and enjoy!  (directions by Layla)


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