Veggie Tots

Veggie Tots are a great way to reduce carbs and potatoes from your diet while having the deliciousness and convenience of tater tots. This is kid-friendly recipe is also the perfect way to get extra veggies into your kids’ diet without any fuss!

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Veggie Tots have all the makings of a delicious side dish. They are simple to make, easy to eat, great tasting, and are cooked to a crispy golden brown. You’ll be getting your full serving of vegetables in an easy way with simple ingredients. Using almond flour as a base as opposed to bread crumbs keeps this Veggie Tots recipe gluten-free and keto!

These vegetable tots are made up of small pieces of cauliflower and broccoli, held together with cheese, almond flour, and egg. They are simple and convenient to make, and you don’t even need a food processor. Veggie Tots are a great alternative to traditional tater tots and are such a tasty way to get more veggies in your diet.

Serve these Veggie Tots as a healthy side dish to any of your meals! They are a fun way to give your whole family some healthy snacks. Once you have a bunch of these homemade tots made, you can easily rewarm them in an air fryer or toaster oven. They will keep that great texture, too.

The best way to serve your Veggie Tots is with a slight golden brown crisp. If you prefer mushy tots, bake your Veggie Tots for a slightly lower amount of time.

Keep the theme of homemade going by serving these Veggie Tots with some Homemade Ranch or Homemade Ketchup.

Why You’ll Love this Recipe:

Crispy and cheesy: Golden on the outside with a soft, cheesy veggie center, perfect for dipping or snacking.
Picky-eater approved: A fun, bite-sized way to sneak in extra veggies without the fuss.
Grain-free and gluten-free: Made with almond flour and no breadcrumbs, great for low-carb and paleo lifestyles.
Make-ahead friendly: Easy to prep, freeze, and bake later for quick weeknight sides or lunchbox snacks.
Versatile: Bake, air fry, or pan-fry; and serve with your favorite dipping sauces.

Ingredients to Make Veggie Tots:

• cauliflower. Use fresh or frozen florets, chopped small or pulsed in a food processor. Lightly steam and squeeze out excess moisture for best texture.
• broccoli. Similar to cauliflower, chop finely or pulse in a processor. Steamed and well-drained broccoli helps hold the tots together.
• almond flour. Binds the mixture while keeping it grain-free. Use finely ground almond flour, not almond meal, for the best consistency.
• egg. Acts as the binder to hold everything together. Use a large egg, beaten before mixing.
• cheddar cheese. Adds richness, saltiness, and melty texture. Sharp cheddar brings more flavor, but mild works too.
• salt. Brings out the flavor of the veggies and cheese, adjust to taste based on your cheese’s saltiness.

How to Make Veggie Tots:

1. Preheat your oven to 400°F and line a baking sheet with parchment paper or a silicone baking mat.
2. Steam or boil the cauliflower and broccoli until tender (about 5-7 minutes). Drain well and let them cool slightly.
3. In a large bowl, mash the cauliflower and broccoli until mostly smooth but with a bit of texture remaining. Add the almond flour, egg, cheddar cheese, and salt. Mix until fully combined.
4. Scoop small portions of the mixture (about 1-2 tablespoons each) and shape them into tot-like cylinders or balls using your hands.
5. Place the shaped tots on the prepared baking sheet, spacing them slightly apart. Bake for 20-25 minutes, flipping halfway through, until golden brown and crisp.

Recommended Equipment

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Wood Cutting Board Set

Kitchen Knife Set

Vegetable Chopper

Glass Measuring Cups

Glass Mixing Bowl Set

Wooden Utensil Sets

Recipe Notes & Tips:

• Remove moisture for crispiness: Squeeze out as much liquid as possible from the steamed veggies. Too much moisture will make the tots soft instead of crisp.
• Use a cookie scoop: This helps portion the mixture evenly and makes shaping faster and easier.
• Make them uniform: Evenly sized tots bake more consistently and get golden at the same rate.
• Flip halfway through: Carefully turn the tots during baking to help them brown on all sides.
• Customize the flavor: Add garlic powder, onion powder, or Italian seasoning for extra flavor, or mix in a pinch of red pepper flakes for heat.
• Air fryer option: Air fry at 375°F for 10–12 minutes, shaking halfway through, for an even crispier finish.
• Chop veggies finely: Whether by hand or in a food processor, the smaller the pieces, the better the tots will hold together and crisp.
• Try different cheeses: Swap cheddar for Monterey Jack, parmesan, or mozzarella for a new twist.

Serving Suggestions:

• Fiesta Lime Chicken
• Caprese Chicken
• Lemon Butter Shrimp Skewers
• Honey Sriracha Chicken
• Pecan Crusted Salmon

How to Store:

Refrigerator: Store cooked veggie tots in an airtight container for up to 4 days. Reheat in the oven or air fryer at 375°F for 5–7 minutes to restore crispness.
Freezer: Freeze cooked or uncooked tots in a single layer on a baking sheet. Once solid, transfer to a freezer-safe bag or container. Bake straight from frozen at 400°F for 25–30 minutes, flipping halfway.
Make-ahead tip: Prep and shape the tots up to a day in advance. Cover and refrigerate until ready to bake.

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Veggie Tots

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Veggie Tots are a great way to reduce carbs and potatoes from your diet while having the deliciousness and convenience of tater tots.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 35 minutes mins

Total Time 45 minutes mins

Servings: 6 servings

Course: Side Dish, Snack

Cuisine: American

Calories: 326

Ingredients Equipment Method Nutrition Notes

Equipment

• Food processor
• Mixing bowl
• Parchment paper
• Measuring cups and spoons

Ingredients  

1x2x3x?

• ▢ 3 cups cauliflower, chopped
• ▢ 3 cups broccoli, chopped
• ▢ 2 cups almond flour
• ▢ 1 egg
• ▢ 1 cup cheddar cheese, shredded
• ▢ 1 teaspoon salt

Instructions

 

Cook ModePrevent your screen from going dark

1. Preheat your oven to 400°F and line a baking sheet with parchment paper or a silicone baking mat.
2. Steam or boil the cauliflower and broccoli until tender (about 5-7 minutes). Drain well and let them cool slightly.
3. In a large bowl, mash the cauliflower and broccoli until mostly smooth but with a bit of texture remaining. Add the almond flour, egg, cheddar cheese, and salt. Mix until fully combined.
4. Scoop small portions of the mixture (about 1-2 tablespoons each) and shape them into tot-like cylinders or balls using your hands.
5. Place the shaped tots on the prepared baking sheet, spacing them slightly apart. Bake for 20-25 minutes, flipping halfway through, until golden brown and crisp.

Nutrition

Calories: 326kcalCarbohydrates: 14gProtein: 15gFat: 26gSaturated Fat: 5gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 2gTrans Fat: 0.003gCholesterol: 46mgSodium: 551mgPotassium: 313mgFiber: 6gSugar: 3gVitamin A: 502IUVitamin C: 63mgCalcium: 248mgIron: 2mg

Notes

• • Remove moisture for crispiness: Squeeze out as much liquid as possible from the steamed veggies. Too much moisture will make the tots soft instead of crisp.
  • Use a cookie scoop: This helps portion the mixture evenly and makes shaping faster and easier.
  • Make them uniform: Evenly sized tots bake more consistently and get golden at the same rate.
  • Flip halfway through: Carefully turn the tots during baking to help them brown on all sides.
  • Customize the flavor: Add garlic powder, onion powder, or Italian seasoning for extra flavor, or mix in a pinch of red pepper flakes for heat.
  • Air fryer option: Air fry at 375°F for 10–12 minutes, shaking halfway through, for an even crispier finish.
  • Chop veggies finely: Whether by hand or in a food processor, the smaller the pieces, the better the tots will hold together and crisp.
  • Try different cheeses: Swap cheddar for Monterey Jack, parmesan, or mozzarella for a new twist.

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More Side Dish Recipes:

• Chimichurri Oven Roasted Vegetables
• Creamed Spinach
• Green Bean Casserole
• Mushroom Risotto

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