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    Home » Gluten-Free

    Published: Apr 22, 2016 · Modified: Jul 12, 2021 by Roché Woodworth · This post may contain affiliate links · This blog generates income via ads

    Simple Cheesy Cauliflower Broccoli Tots

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    Healthy baked tots made with a mix of cauliflower and broccoli. 5 Ingredients. 45 Minutes. Gluten-Free. Keto. Low-Carb
    Jump to Recipe Print Recipe
    Top shot of Simple Cheesy Cauliflower Broccoli Tots served on a blue plate with a bowl of marinara sauce on the right.
    Jump to:
    • 🥘 ingredients
    • 🔪 instructions
    • 📋 recipe
    • 📖 similar recipes

    This recipe for Simple Cheesy Cauliflower Broccoli Tots are a great spin on this popular snack. It's a perfect for adding more vegetables to your kids' diet.

    You'll only need 5 ingredients to make this and can have a fresh batch of tot ready in about 45 minutes.

    These tots are also Gluten-Free, Keto, and Low-Carb.

    🥘 ingredients

    • cauliflower
    • broccoli 
    • egg
    • cheese (shredded - we used cheddar)
    • salt and black pepper

    🔪 instructions

    1. Preheat oven to 400ºF/200ºC.
    2. Bring a pot of well salted water to the boil, add the cauliflower and broccoli and cook for 10 minutes - or until tender.
    3. Use a slotted spoon to scoop the florets into a food processor and blitz until fine.
    4. Use a clean tea towel or cheese cloth to squeeze the extra moisture from the cauliflower and broccoli.
    5. Transfer the cauliflower and broccoli to a mixing bowl, and add the cheese, salt and pepper.
    6. Stir in the egg and then form into tots.
    7. Place the tots on a prepared baking sheet and slide into the oven for approximately 25 minutes, until they start to brown.

    📋 recipe

    Cheesy Cauliflower Broccoli Tots

    Healthy baked tots made with a mix of cauliflower and broccoli. 5 Ingredients. 45 Minutes. Gluten-Free. Keto. Low-Carb
    Print Pin Rate
    Course: Side Dish, Snack
    Cuisine: American
    Prep Time: 10 minutes
    Cook Time: 35 minutes
    Total Time: 45 minutes
    Servings: 28 tots
    Calories: 25kcal
    Author: Roche Woodworth

    Ingredients

    • 3 cups cauliflower (one small head of cauliflower cut into florets)
    • 3 cups broccoli (one small head of broccoli cut into florets)
    • 1 egg
    • 1 cup cheese (shredded - we used cheddar)
    • 1 teaspoon salt
    • to taste ground black pepper

    Instructions

    • Preheat oven to 400ºF/200ºC.
    • Bring a pot of well salted water to the boil, add the cauliflower and broccoli and cook for 10 minutes - or until tender.
    • Use a slotted spoon to scoop the florets into a food processor and blitz until fine. You can leave it chunkier if you desire.
    • Use a clean tea towel or cheese cloth to squeeze the extra moisture from the cauliflower and broccoli.
    • Transfer the cauliflower and broccoli to a mixing bowl, and add the cheese, salt and pepper. Take a small bite and add more salt and pepper if necessary.
    • Lastly, stir in the egg and then form into tots.
    • Place the tots on a prepared baking sheet and slide into the oven for approximately 25 minutes. Until they start to brown.
    Tips and Tricks:
    1. You can made these tots bigger or smaller to your own liking. We made them almost like “nuggets”, but you can also make them smaller like normal potato tots.
     

    Nutrition

    Calories: 25kcal | Carbohydrates: 1g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 10mg | Sodium: 117mg | Potassium: 69mg | Fiber: 1g | Sugar: 1g | Vitamin A: 110IU | Vitamin C: 14mg | Calcium: 37mg | Iron: 1mg
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    📖 similar recipes

    • Coconut Flour Muffins
    • Healthy No Bake Cookies
    • coconut flour pancakes

    👩🏻‍🍳 did you make this? 👨🏽‍🍳

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    Reader Interactions

    Comments

    1. lindsey [email protected] says

      August 13, 2018 at 6:52 pm

      these were delicious!!!

      Reply
    2. Tiffany says

      January 26, 2018 at 1:26 pm

      These look great but I didn't care for the taste. Even my son who likes broccoli and loves cheddar didn't like these.

      Reply
      • Shay says

        February 01, 2018 at 6:47 am

        I'm very sorry to hear that. If I had to troubleshoot it, I would most likely assume that you may have not added enough salt. Especially if your son loves broccoli and cheddar, he should have liked these. Maybe you or him dislikes cauliflower? It's hard to say. I do made these pretty often myself, I even make it without cheddar for my one year old and he loves it.

        Reply
    3. Teresa says

      October 29, 2017 at 8:27 pm

      Tried this tonight and they are incredible! Thank you so much for this recipe! It will now be on our list of favorites!

      Reply
      • Shay says

        November 09, 2017 at 5:27 am

        Happy to hear that Teresa! Thanks for the feedback!:)

        Reply
    4. Morgan says

      July 05, 2017 at 10:16 pm

      Can you freeze and reheat easily?

      Reply
      • Shay says

        July 06, 2017 at 2:18 pm

        Hi Morgan! I haven't tried freezing them, but I can't imagine it would be an issue. Should work just fine! 🙂

        Reply
    5. Raechel says

      March 21, 2017 at 5:18 pm

      These look great. Your whole website is all food I am excited to make and eat! Also glad to hear you're going to Asheville! That's where m from, its a perfect place to be!

      Reply
    6. Lindsay says

      August 07, 2016 at 5:18 pm

      So i tired these...and by the time i was finished pureeing and mixing the ingredients, I was left with more of a runny paste than anything i could form into "tots". Any suggestions on where I went wrong?

      Reply
      • Shay says

        August 08, 2016 at 11:02 am

        Hi Lindsay! I'm sorry to hear that the recipe didn't work for you. It's hard to troubleshoot when I'm not in the kitchen with you, but my first guess would be that you didn't drain the broccoli and cauliflower enough with the cheese cloth? Or it might be possible that the egg you used was very big and thus made the mixture too runny. If the egg is the culprit, I'll add a note to the recipe mentioning that it would be better to whisk the egg in a separate bowl and add it little by little until everything just sticks. Hope that helps!

        Reply
        • Lindsay says

          August 12, 2016 at 6:41 am

          Thanks so much! I think I maybe didn't drain it enough. The good news is that my family still liked them. They just came out like little flat pancakes. 🙂

    7. Stacy says

      July 04, 2016 at 4:29 pm

      Do you have nutrition info for these? Thanks

      Reply
      • Shay says

        July 11, 2016 at 5:26 pm

        Hi Stacy! 🙂 Unfortunately, I am unable to provide nutritional information on my recipes as I am not a registered nutritionist/dietitian.

        Reply
    8. Keith @ How's it Lookin? says

      April 23, 2016 at 7:04 pm

      They look so good. A healthy kind of tots, thanks for sharing

      Reply
      • Shay says

        May 09, 2016 at 12:17 pm

        Thanks Keith! 🙂

        Reply
    9. Grace | eat, write + explore says

      April 23, 2016 at 12:37 pm

      Yum! Definitely going to be making a big batch of these - they look great!

      Reply
      • Shay says

        May 09, 2016 at 12:17 pm

        Thanks! Hope you like it Grace! 🙂

        Reply
    10. Amanda @ Sagely Sweet says

      April 23, 2016 at 7:14 am

      I love the small list of ingredients that, I'm certain, create an incredible appetizer! I can totally see me stuffing these in to a tortilla and melting even more cheese all over them! Thanks for sharing 😀

      Reply
      • Shay says

        May 09, 2016 at 12:18 pm

        Oooh yum! I like that idea! 😀 Thanks for stopping by Amanda!

        Reply

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