These Broccoli Tots are the perfect Finger Food for your little ones. Who are we kidding? They're great for everyone in the family. These tots are gluten-free, nutrient-dense, and fun to eat dipped in ketchup. Make as a breakfast side, pack in your little one's lunchbox, or as an on-the-go lunch or snack. These are delicious, healthy, and everyone in your family will love them. 
Finger Foods

Broccoli Tots


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These Broccoli Tots are the perfect Finger Food for your little ones. Who are we kidding? They’re great for everyone in the family. These tots are gluten-free, nutrient-dense, and fun to eat dipped in ketchup. Make as a breakfast side, pack in your little one’s lunchbox, or as an on-the-go lunch or snack. These are delicious, healthy, and everyone in your family will love them. 

Broccoli Tots

Hello there February and hello there first recipe of the month. Can’t believe that it is February already. We’re only a week away from Valentine’s Day and it’s unbelievable how fast time flies. Before we know it, it will be Saint Patrick’s Day then Easter and then Summer will be here in no time.

As much as I sometimes wish I could slow time down, I am excited for all of the upcoming holidays and seasons. They inspire me to create new, fun, and creative recipes. Can’t wait to come up with some good ones and share them with you guys.

Today’s recipe was created last year and was posted on my Instagram. These Broccoli Tots are pretty amazing and a great low-carb option to regular tots. The fact that they’re made with broccoli makes them so healthy and something that can help moms with picky eaters. They’re a fun green color so you can refer to them as hulk tots or with Saint Patrick’s Day coming up as St. Patty’s Tots. I find that kids tend to go for foods with fun names. 

I decided to use flax meal in these and see how they would come out. Lately I have been inspired to use flax meal more in my foods. Aside from flax seeds being so beneficial to our bodies, they make a great substitute for refined flours or breadcrumbs. Flax meal adds the texture needed and holds recipes together while making them more nutritious.

Health Benefits of Broccoli:

  • Great source of vitamin K and C
  • Helps detox
  • Regulates blood pressure
  • Promotes bone health
  • Boosts immune system
  • Powerful antioxidant
  • Builds collagen
  • Helps prevent cancer
  • Promotes healthy skin

Health Benefits of Flaxseed:

  • High in Omega-3 fatty acids
  • Great source of antioxidants
  • Anti-inflammatory
  • Excellent source of fiber
  • Aids in constipation
  • Good source of Vitamins B, Magnesium, Potassium, Phosphorus, Iron, Copper, and Manganese
  • Lowers cholesterol and blood pressure

What you need to make Broccoli Tots:

Ingredients:

  • Broccoli Head 
  • Flax Meal
  • Shredded Cheddar Cheese
  • Egg
  • Garlic Powder
  • Paprika 
  • Parsley Flakes 
  • Pink Sea Salt

Equipment:

  • Food Processor
  • Large Baking Sheet Pan
  • Parchment Paper

How to make Broccoli Tots:

  1. Preheat oven at 350 degrees. Line a large baking sheet pan with parchment paper.
  2. Place all ingredients in a food processor bowl; broccoli, flax meal, cheddar cheese, egg, garlic powder, paprika, parsley flakes, and pink sea salt. Pulse on high until all ingredients are well combined. 
  3. Using your hands, scoop small amounts of broccoli mixture and shape them into tots that are about 2-3 inches long. Place tots on prepped baking sheet pan lining them up next to each other as you shape them. You should end up with about 24 broccoli tots. 
  4. Once all tots are prepped and lined on baking sheet pan, place in the oven. Bake for 12 minutes. 
  5. Remove tots from the oven and allow them to cool-down for a few minutes. Serve while still warm with favorite dipping sauce like ketchup. Place any leftover tots in a container or zip bag. Keep refrigerated for up to 5 days or frozen for 3-4 months.

Tips and Substitutions:

  1. Line baking sheet pan with parchment paper- This will prevent broccoli tots from sticking to the pan.
  2. Omit salt for babies under 1 years old– Babies kidneys are not developed enough to process foods high in sodium. They can’t consume salt until they turn 1. Omit the salt in this recipe and keep everything else the same for BLW and/or if your baby hasn’t had their first birthday yet.
  3. Substitute for flax meal- Use blanched almond flour.
  4. Switch up broccoli for other veggies- Cauliflower is a great substitute as well as zucchini, sweet potato, carrots, etc.

Meal Prepping it:

This is a very quick and easy recipe to prep and cook. It’s perfect for meal prep and have in your fridge ready for the week. It takes less than 10 minutes to prep and 12 minutes to bake in the oven. Perfect for meal prep!

Can you freeze Broccoli Tots?

Broccoli tots can certainly be frozen. When making these is always a great idea to double the batch. Like this you can have some to eat right away and the rest to freeze for later use. Fill up a silicone zip bag (or any other freezer friendly container) with the broccoli tots you will be freezing. When you’re ready to have them, thaw some out in the fridge and throw them back in the oven for a few minutes. Keep broccoli tots frozen for up to 3-4 months.

Did you like this Broccoli Tots recipe? You may also like these other Finger Foods:

These Broccoli Tots are the perfect Finger Food for your little ones. Who are we kidding? They're great for everyone in the family. These tots are gluten-free, nutrient-dense, and fun to eat dipped in ketchup. Make as a breakfast side, pack in your little one's lunchbox, or as an on-the-go lunch or snack. These are delicious, healthy, and everyone in your family will love them. 
5 from 7 votes
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Broccoli Tots

These Broccoli Tots are the perfect Finger Food for your little ones. Who are we kidding? They're great for everyone in the family. These tots are gluten-free, nutrient-dense, and fun to eat dipped in ketchup. Make as a breakfast side, pack in your little one's lunchbox, or as an on-the-go lunch or snack. These are delicious, healthy, and everyone in your family will love them. 

Course Appetizer, Breakfast, Side Dish
Cuisine American
Keyword broccoli tots
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 32 minutes
Servings 24 tots
Calories 67 kcal
Author Angelica Arias

Ingredients

  • 1 broccoli head (remove florets from stem)
  • 1 cup flax meal
  • 1 cup shredded cheddar cheese
  • 1 egg
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp parsley flakes
  • 1/2 tsp pink sea salt

Instructions

  1. Preheat oven at 350 degrees. Line a large baking sheet pan with parchment paper.

  2. Place all ingredients in a food processor bowl; broccoli, flax meal, cheddar cheese, egg, garlic powder, paprika, parsley flakes, and pink sea salt. Pulse on high until all ingredients are well combined. 

  3. Using your hands, scoop small amounts of broccoli mixture and shape them into tots that are about 2-3 inches long. Place tots on prepped baking sheet pan lining them up next to each other as you shape them. You should end up with about 24 broccoli tots.

  4. Once all tots are prepped and lined on baking sheet pan, place in the oven. Bake for 12 minutes. 

  5. Remove tots from the oven and allow them to cool-down for a few minutes. Serve while still warm with favorite dipping sauce like ketchup. Place any leftover tots in a container or zip bag. Keep refrigerated for up to 5 days or frozen for 3-4 months.

Recipe Notes

Tips and Substitutions:

  1. Line baking sheet pan with parchment paper- This will prevent broccoli tots from sticking to the pan.
  2. Omit salt for babies under 1 years old– Babies kidneys are not developed enough to process foods high in sodium. They can’t consume salt until they turn 1. Omit the salt in this recipe and keep everything else the same for BLW and/or if your baby hasn’t had their first birthday yet.
  3. Substitute for flax meal- Use blanched almond flour.
  4. Switch up broccoli for other veggies- Cauliflower is a great substitute as well as zucchini, sweet potato, carrots, etc.

*Recipe updated as of 03/07/19 for improvement.

Nutrition Facts
Broccoli Tots
Amount per Serving
Calories
67
% Daily Value*
Fat
 
5
g
8
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
0.001
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
1
g
Cholesterol
 
12
mg
4
%
Sodium
 
92
mg
4
%
Potassium
 
144
mg
4
%
Carbohydrates
 
4
g
1
%
Fiber
 
3
g
13
%
Sugar
 
1
g
1
%
Protein
 
3
g
6
%
Vitamin A
 
256
IU
5
%
Vitamin C
 
23
mg
28
%
Calcium
 
64
mg
6
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

*Number of total servings in estimated. Actual number of servings may vary depending on your own personal preference in portion sizes.

**Nutritional values shown are general guidelines for 1 serving using the ingredients listed above. These numbers do not reflect and may vary depending on substitutions, additions and/or different brands and/or other ingredients that may be used. 

Instragram @thepeacheepear

*Post and Pictures updated as of 03/13/19

**Disclaimer: This post may contain affiliate links and sponsored content. All the opinions are my own and I only recommend products I use in my own home with my own family. 


42 Comments

  1. these sound really good! we eat broccoli pretty regularly

    1. Thank you Jasmine! Broccoli is one of our favorites too!

  2. 5 stars
    This sounds like a great healthy (and simple) recipe to make for my kids. Anytime you can add veggies to their diet is amazing. Bonus: It’s fun and they can dip it. Sounds like a winner. Can’t wait to try it.

    1. Thank you Karrie! It’s definitely a fun and healthy recipe for the little ones!

  3. 5 stars
    I love me some veggie tots! No seriously…I may or may not ‘steal’ them from my kiddos. 😉 I am loving that you use flax seed too. Can’t wait to try it!

    1. Lol I always have to make sure I make enough for us too! Using flax in recipes has become a favorite of mine! Lol

  4. 5 stars
    I must say this recipe seems really healthy. I so much agree for the flax seeds, I too have been using them more in my foods which makes it flavourful.

    1. Thank you so much! Right?! I love the flavor and texture it adds to my recipes not to mention health benefits!

  5. 5 stars
    Now THIS is a way I could eat broccoli! Yummy!

  6. Oooooo these broccoli tots not only look easy to make, but absolutely deliciousness!!! I will have to give your recipe a try

    1. Thank you so much Courtney! Hope you like them!

  7. 5 stars
    Love it. Simple, easy and delicious. SO many ways to use it as well.

    1. Thank you Estefania! Yes it’s very versatile.

  8. These look so good! My son loves broccoli and tater tots, definitely going to make these for him!

    1. These are perfect for him!

  9. Marcie Cheung | Marcie in Mommyland

    What a great idea! These would pack up nicely for road trips or outdoor picnics! My kids love tots of any kind!

    1. These would be perfect for those occasions! Lunchbox lunches too!

  10. Marjie Mare

    This is really an easy and healthy snack. I have never had Broccoli tots and I am glad you share, I will try to make them. Thanks for sharing.

    1. Thank you Marjie! Hope you like them!

  11. This looks absolutely amazing! They remind me of an appetizer one of our favorite restaurants used to carry, but these would be much healthier. I’m definitely saving to try later.

    1. Thank you so much Becky!

  12. 5 stars
    I can’t wait to try this out! also how did you add the recipe rating at the bottom of your page?

    1. Thank you Veronica! It comes with the recipe plugin I use!

  13. Just pinned this and I’m excited to try it out on my kids!!

    1. Yayy!! Thank you so much!! 😊😊

  14. Nice! I’ve bought the frozen version of these but now I want to make them at home!

    1. Once you make them at home you’ll never buy them at the store again lol. They’re so easy to make and you can actually freeze these so you can have them on hand for busy days!

  15. 5 stars
    Oh my gosh these look SO good! I want to try making them for my toddler. Thanks so much for sharing the recipe, bookmarking for sure.

    1. I’m so glad you’re giving them a try! Let me know how you guys like them!

  16. My 2 year old will love these!! Thank you for sharing!

    1. Hope they like them! If they’re a 2 year old approved then they’re official a hit! Lol

  17. First i wanted to apologized if my comment wasn’t genuine enough. I didn’t mean to offend you at all. I too post recipes and i really enjoyed the rating you had at the bottom. Could you please tell me the plugin? Also ill be sure to make this recipe soon, thank you so much for the share!

    1. Hey Veronica! No need to apologize! There wasn’t anything you said that offended me and I wasn’t offended at all. Sorry if I came off that way. The name of the plugin is WP recipe maker! It’s a great plugin and I hope you find it helpful! And I hope you enjoy the recipe too once you get a chance to make it! 😊

  18. Looks sooo yummm and the recipe is pretty easy? Can I replace flax meal with oatmeal?

    1. Thank you! Yes you can certainly do that. I’ve made them before using oat flour instead but I gotta say I like the taste with flax meal better.

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