• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

The Natural Nurturer

  • Facebook
  • Instagram
  • Pinterest
  • Home
  • Info
    • About
    • Subscribe
    • Contact
  • Recipes
    • Recipes by Type
      • Breakfast
        • Muffins
        • Oatmeal
        • Pancakes & Waffles
      • Desserts
      • Dinner
      • Dips, Sauces & Spreads
      • How To
      • Salads
      • Side Dishes
      • Smoothies & Drinks
      • Snacks
      • Soups
    • Recipes by Diet
      • Dairy-Free
      • Gluten-Free
      • Grain Free
      • Nut-Free
      • Paleo
      • Vegan
      • Vegetarian
      • Whole30
    • Recipes by Cooking Method
      • Air Fryer
      • Instant Pot
      • Meal Prep
      • No Cook
      • Roasted
      • Slow Cooker
    • Recipe Search
    • Recipe Index
    • Recipe Stories
  • Shop
    • Ebooks and Meal Plans
    • Recommended Products
  • Blog
    • Food For Thought
Home » Recipes » Dinner » Broccoli Tots

Broccoli Tots

By Taesha Butler July 9, 2019 (Updated April 28, 2022) 18 Comments

Servings20 tots
Prep Time10 mins
Cook Time25 mins
Jump to Recipe
4.79 from 14 votes

These gluten free Broccoli Tots are easy, delicious, and a veggie-loaded version of the classic tot so many of us grew up on. The combo of broccoli with cheese is the perfect flavor combination. You and your family are going to love these!

Jump to Recipe

This recipe was inspired by my daughter’s love of broccoli. Crazy I know and I can promise you she didn’t come out of the womb loving this green cruciferous veggie. In fact she detested it (like many kids and adults) at first. Pushed it off her plate. Shot it nasty looks when it was served at dinner. Stuck out her lower lip, crossed her arms and *strongly* informed me that she was NOT going to be eating *THAT*. Her broccoli love was born after many, many, many different offerings of broccoli in many different ways before my dear offspring discovered that, hey, broccoli was actually pretty delicious.

And so, to continue fostering her love and interest in the beautiful green and nutrient dense veggie, I started experimenting with broccoli in many different ways. And recently, these easy peasy, silly delicious, gluten free broccoli tots were born.

These gluten free Broccoli Tots are easy, delicious, and a veggie-loaded version of the classic tot so many of us grew up on. The combo of broccoli with cheese is the perfect flavor combination. #healthyside #glutenfree #kidfriendlyvegetables

Health benefits of broccoli

We all know we are *supposed* to eat our green veggies, but what is so special about broccoli?

Broccoli is a nutrition powerhouse and great source of vitamins K and C, folate (folic acid) and also provides potassium, fiber. Heck, there is even 2.6 grams of protein in 1 cup of broccoli (source)

Broccoli can be enjoyed raw or cooked to make it easier on your digestion. And whatever way you prefer to enjoy your broccoli is fine, but cooking your broccoli does change its nutrient profile.

Boiling, microwaving, stir-frying and steaming, alter broccoli’s nutrient composition. These cooking methods have been found to reduce the veggie’s vitamin C, as well as soluble protein and sugar. Steaming appears to help retain as many nutrients as possible (Source).

These gluten free Broccoli Tots are easy, delicious, and a veggie-loaded version of the classic tot so many of us grew up on. The combo of broccoli with cheese is the perfect flavor combination. #healthyside #glutenfree #kidfriendlyvegetables

Tips

  • Shaping of these tots may feel a bit tricky at first, but you will get the hang of it! I found that forming the mixture into a ball in the palm of my hand first and then shaping the ball into a tot was the way to go. Just remember, even if they aren’t perfectly shaped, they will still taste delicious!
  • Use your food processor to finely chop your cooked broccoli. Just throw the cooked and well-drained broccoli into your food processor with your “S” blade and pulse until the florets are finely chopped. It takes seconds and can help these tots come together in even less time!
These gluten free Broccoli Tots are easy, delicious, and a veggie-loaded version of the classic tot so many of us grew up on. The combo of broccoli with cheese is the perfect flavor combination. #healthyside #glutenfree #kidfriendlyvegetables

Suggested Adaptations

  • Cook them on the stove top. Add a little coconut or avocado oil to a skillet on medium heat and cook these tots on all sides until done. Cooking these tots on the stove top gives them a lovely crisp outside and means you don’t have to turn on your oven.
  • Replace broccoli with cauliflower. No broccoli on hand or just not ready for green tots? Replace the broccoli with cauliflower in this recipe for another veggie-loaded
  • Use traditional breadcrumbs. If gluten free/grain-free isn’t important, replace the almond meal/oat flour with your favorite finely ground bread crumbs.
  • Make them in a mini muffin tin. If the whole tot shaping thing just isn’t working or you just don’t want to mess with it, just bake these in a mini muffin tin for broccoli bites!
  • Make them dairy-free. There are so many great dairy-free “cheeses” out there these days. Use your favorite (just make sure it is a kind that easily melts) dairy-free cheese instead of the traditional if you like!

Other broccoli recipes you are going to love….

  • Instant Pot Beef and Broccoli
  • 5-Ingredient Bacon & Broccoli Egg Cups
  • One-Sheet Roasted Garlic Salmon & Broccoli
  • Glorious Green Veggie Chicken Burgers 

Did you try this veggie-loaded recipe and now you’re hungry for more? 

Sign up so that my newsletter is delivered straight to your inbox. And be sure to follow me on Facebook, Pinterest and Instagram for all kinds of veggie-loaded living ideas!

These gluten free Broccoli Tots are easy, delicious, and a veggie-loaded version of the classic tot so many of us grew up on. The combo of broccoli with cheese is the perfect flavor combination. #healthyside #glutenfree #kidfriendlyvegetables
Print Recipe
4.79 from 14 votes

Broccoli Tots (gluten free)

These gluten free Broccoli Tots are easy, delicious, and a veggie-loaded version of the classic tot so many of us grew up on. The combo of broccoli with cheese is the perfect flavor combination. You and your family are going to love these!
Prep Time10 mins
Cook Time25 mins
Course: Side Dish
Cuisine: American
Keyword: fun broccoli recipe, gluten free, healthy side, healthy tot recipe
Servings: 20 tots
Calories: 41kcal
Author: Taesha Butler

Equipment

  • food processor

Ingredients 

  • 3 cups fresh or frozen broccoli florets
  • 2 large eggs
  • 1/4 tsp onion powder
  • 1/2 cup grated cheddar cheese or grated parmesan cheese
  • 2/3 cup almond or oat flour
  • 1 tbsp Italian seasoning
  • 1/4 tsp garlic powder
  • 1/2 tsp sea salt

Instructions 

  • Preheat the oven to 400°F. Grease a large baking sheet with a little thin oil or line with parchment paper and set aside.
  • Steam broccoli for 5 minutes and then rinse with cold water to
    stop the cooking process. Let broccoli drain very well. You can use towels or a strainer for this.
  • Run broccoli through your food processor with your “S” blade
    until finely chop. Alternatively, you can finely chop the cooked broccoli by hand.
  • In a large bowl, combine broccoli with remaining ingredients. Mix
    throughly.
  • Using a heaping tablespoon or small cookie scoop, portion out the broccoli mixture into small balls. Gently press the balls into a tot shape. Place on your prepped baking sheet.
  • Bake for 20-25 minutes or until golden brown on top, being sure to flip the tots half
    way through baking. Remove from the oven and enjoy hot with ketchup, ranch dressing, or another of your favorite dipping sauces.

Nutrition

Calories: 41kcal | Carbohydrates: 4g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 24mg | Sodium: 89mg | Potassium: 72mg | Fiber: 1g | Sugar: 1g | Vitamin A: 150IU | Vitamin C: 12.2mg | Calcium: 36mg | Iron: 0.5mg

The nutritional information is provided as an estimate only and may vary based on the product type, servings and other factors. If you are following a diet, please consult with a professional nutritionist or your doctor. Stay healthy!

Sharing is caring!

34678 shares
  • Share207
  • Tweet

Filed Under: Dinner, Gluten-Free, Grain Free, Side Dishes, Vegetarian Tagged With: broccoli

Previous Post: « Flourless Peanut Butter Carrot Zucchini Cookies
Next Post: 10 Amazing Whole30 Slow Cooker Recipes »

Reader Interactions

    Leave a comment & rate this recipe Cancel reply

    Did you make this recipe? So good, right? It would mean the world to me if you left a comment and star rating so that more people can see how delicious veggie-loading can be. Plus, it helps me to see what recipes you are all loving so I can make more like them.

    Thanks for taking the time to share your feedback.

    Recipe Rating




    Comments

  1. Sam

    July 9, 2019 at 9:57 pm

    5 stars
    I couldn’t wait to make these after you shared them on your IG stories! Already whipped them together and I can’t wait for dinner to share them with the family. The one to snuck tasted so good with a little ranch!

    Reply
  2. Erin

    May 14, 2020 at 11:27 pm

    5 stars
    These are so delicious! I want to make them once a week at least!

    Reply
    • Taesha

      May 15, 2020 at 2:12 am

      I am so glad you enjoyed them! They are such a fun way to eat broccoli!

      Reply
  3. Rachelle

    November 19, 2020 at 6:33 pm

    Any way to make these without a food processor? Can I use my hand blender ?

    Reply
    • Taesha

      November 20, 2020 at 1:20 am

      You could finely chop the broccoli with a knife. Not sure about the hand blender….I’d worry it would puree the veggies vs finely chopping them. If you try, let me know how it goes!

      Reply
  4. Hillary

    February 2, 2021 at 1:23 pm

    5 stars
    These are a favorite of my 13 month old for snack time! I make a batch and freeze them. So good!

    Reply
    • Jhara

      December 28, 2021 at 5:08 pm

      Hi Hillary, do you cook them first and then freeze them or prep then freeze?

      Reply
  5. Jessica

    February 14, 2022 at 7:23 pm

    5 stars
    We made these as one of our Super Bowl snacks and they were great, we ate them all! We dipped in ranch but I think they are good plain too. Thanks for another wonderful recipe.

    Reply
    • Taesha Butler

      February 14, 2022 at 9:09 pm

      I’m so glad you enjoyed them!!

      Reply
  6. Ann

    March 7, 2022 at 5:38 pm

    5 stars
    My 15 month grandson will not eat broccoli, but he loves these!! 🎉

    Reply
  7. Alison

    April 28, 2022 at 2:34 am

    2 stars
    I doubled the recipe and found that the 1.3 cups of flour was waaay too much. Made more of a broccoli biscuit than a tater tot.

    Reply
    • Taesha Butler

      April 28, 2022 at 11:05 am

      Oh interesting! I haven’t run into the issue with these but I don’t think I have ever doubled the recipe. I assume they were dryer than expected? Broccoli biscuits kinds sound yummy too, honestly…since there is cheese involved!

      Reply
  8. Natalie

    December 1, 2022 at 4:39 pm

    5 stars
    Hi can I make these with regular flour or ground oats? Don’t have almond flour or oat flour on hand. Thanks!

    Reply
    • Taesha Butler

      December 1, 2022 at 4:47 pm

      Hi Natalie1 You can use breadcrumbs instead of oat or almond flour!

      Reply
  9. Courtney Cloughley

    January 14, 2023 at 12:43 pm

    5 stars
    Just made these and they are super yummy! I added some carrots in that I had in my fridge and left the salt out so my 10 month old can enjoy them too. The mixture gets very sticky when you are rolling the tots and I found it helpful to rinse my hands a few times in between. My plan is to freeze these so I can take a few out at a time and reheat them for some quick food for my daughter. And even if she doesn’t like them, I do 😄

    Reply
    • Taesha Butler

      January 14, 2023 at 5:56 pm

      I’m so glad you enjoyed these, Courtney! I agree, wet hands helped the tot-forming process so much! Thanks for taking the time to leave a review. I always appreciate it so much.

      Reply
  10. Michelle B

    February 8, 2023 at 7:51 pm

    5 stars
    Yum!! I used breadcrumbs and added more cheese. I also baked the mixture in a square pan instead of making individual tots to save time. It came out very delicious!

    Reply
    • Taesha Butler

      February 9, 2023 at 7:01 am

      Love your adaptations, Michelle! Glad it was a success and I appreciate you sharing. I’m sure other readers will find this helpful.

      Reply

Primary Sidebar

Hi! I'm Taesha! I help busy people fall in love with healthy eating with my simple, family-friendly, veggie-loaded recipes. I believe vegetables can and SHOULD be delicious. Here, let me show you how!

  • Email
  • Facebook
  • Instagram
  • Pinterest

Categories

Newsletter

Subscribe to our email list.

Never miss a new veggie-loaded recipe or natural living rambling.

Once you have subscribed, you will receive an email asking you to confirm. Please click "yes" and you'll be added to my list. And just my list. Your privacy is important and I totally respect it. I won't be sharing your email with anyone else....no matter how nicely they ask.

Footer

As seen in…

As seen in brand wall collage

  • Facebook
  • Instagram
  • Pinterest

© 2023 The Natural Nurturer - Privacy Policy - Accessibility Policy - Support by Foodie Digital

  • 207