Healthy baked tots made with a mix of cauliflower and broccoli. 5 Ingredients. 45 Minutes. Gluten-Free. Keto. Low-Carb
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
- 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.
- 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.
- 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.
📋 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
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Servings: 28 tots
Calories: 25kcal
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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lindsey [email protected] says
these were delicious!!!
Tiffany says
These look great but I didn't care for the taste. Even my son who likes broccoli and loves cheddar didn't like these.
Shay says
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.
Teresa says
Tried this tonight and they are incredible! Thank you so much for this recipe! It will now be on our list of favorites!
Shay says
Happy to hear that Teresa! Thanks for the feedback!:)
Morgan says
Can you freeze and reheat easily?
Shay says
Hi Morgan! I haven't tried freezing them, but I can't imagine it would be an issue. Should work just fine! 🙂
Raechel says
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!
Lindsay says
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?
Shay says
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!
Lindsay says
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. 🙂
Stacy says
Do you have nutrition info for these? Thanks
Shay says
Hi Stacy! 🙂 Unfortunately, I am unable to provide nutritional information on my recipes as I am not a registered nutritionist/dietitian.
Keith @ How's it Lookin? says
They look so good. A healthy kind of tots, thanks for sharing
Shay says
Thanks Keith! 🙂
Grace | eat, write + explore says
Yum! Definitely going to be making a big batch of these - they look great!
Shay says
Thanks! Hope you like it Grace! 🙂
Amanda @ Sagely Sweet says
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 😀
Shay says
Oooh yum! I like that idea! 😀 Thanks for stopping by Amanda!