These Low-Carb Broccoli Tots are veggie-packed and make a delicious, healthy, and dairy-free snack/appetizer for any time of the day!
After I received so much good feedback about the cauliflower tots, I decided to make the recipe again, but this time with broccoli. The recipes are very similar. The only change I made was to squeeze the broccoli three times using two different kitchen towels. I like the result because I could squeeze out more water, making these tots very crispy on the outside and soft from the inside.
Again, I didn’t use Parmesan cheese because I would like to make them dairy-free. Because of this, I added ½ cup of breadcrumbs instead of ¼ of breadcrumbs and ¼ cup of Parmesan. However, if you are a cheese lover you can add it and you’ll be pleased by the result.
This recipe also freezes very well and I defrosted them in a microwave for 2-3minutes. Time will depend on how many you put in the microwave to defrost and the power of your microwave. This recipe is great for your kid’s lunch bag, as a healthy snack alternative during the long afternoons at work, or as an appetizer when you have friends and family over. Hope you enjoy it.
If you bought a ton of broccoli, you should use it up in this Easy Broccoli Salad Recipe, Broccoli and Cauliflower Casserole, and Chimichurri Shrimp Broccoli Skillet! They’re such easy and healthy dishes that you can make in a flash.
Low-Carb Broccoli Tots Recipe
Ingredients
- 2 medium heads broccoli cut into florets
- ½ cup small diced onion
- ½ cup small diced yellow bell pepper
- 1 egg + 1 egg white
- ½ cup finely ground breadcrumbs Instead of ½cup of breadcrumbs, you can add ¼ cup of breadcrumbs and ¼ cup of Parmesan if you prefer. Since I want to make it dairy free I added ½ cup of breadcrumbs.
- 1 tablespoon fresh chopped parsley
- Salt and ground fresh pepper to taste
- Cooking spray or olive oil
Instructions
- Preheat oven to 375°F.
- Grease a nonstick baking sheet with cooking spray or olive oil.
- In a large pot bring water to a boil; add salt, the broccoli florets and cook until it is tender. It’s about 3-5 minutes.
- Drain and blend in the food processor for a few seconds.
- Transfer it to a kitchen towel and wring out. You need to squeeze out water as much as you can. I made this recipe without squeeze out the water and the tots were not as crispy as when I squeeze out the water. I really think this process is very important. I changed kitchen towel and squeezed a second time and third time too.
- In a medium bowl, add all the ingredients and mix well to combine.
- Spoon about 1 or 2 tablespoons (depends on the size you want your tots to be) of the mixture and with your hands and make a tot shape (see the shape on the pictures).
- Place them on the prepared baking sheet and repeat the process until you don’t have any more broccoli mixture. The tots should be set 1 inch.
- Bake for about 20-25 minutes. Turn them and bake for more 20 minutes or until crispy.
- Serve them with ketchup or any other dip of your preference.
Tips
- Adapted from Just a Taste.
- You can buy pre-cut florets to save time prepping.
- Make sure to squeeze as hard as you can to remove any moisture from the broccoli. This ensures you get the crispiest broccoli tots possible.
- Try to make the tots as evenly as possible. Use a tablespoon spoon or cookie scoop.
- To store: If you have leftovers, store them in an airtight container in the fridge for a week.
- To reheat: You can reheat the tots in the oven.
- To freeze: Let the tots cool before freezing them in a freezer-safe bag. Reheat directly from frozen.
Nutrition Information
Nutrition information is calculated using an ingredient database and should be considered an estimate.
If you like this Low-Carb Broccoli Tots recipe, please share with your friends and family. Do you want to taste more? Subscribe to my newsletter and follow Primavera Kitchen on Twitter, Pinterest, Google+, Instagram, and Facebook for all delicious recipes updates. As always, I really appreciate you stopping by.
More Low-carb Recipes:
Low-carb Pepperoni Cauliflower Pizza Crust
Sues says
Totally bookmarking this to make for my 2-year-old nephews. They actually LOVE broccoli and I know they’d go crazy for it in tot form! So would I 🙂
Olivia says
Sues, I’m sure your nephews are going to love these tots because my 1-year-old boy loves it too 😉
kathi says
what is the carb count per serving?
run 2 play says
These look like they are to die for! Yummmm!!
Olivia says
They are so flavourful 😉
Susan mundy says
Just cooked the broccoli AND the cauliflower recipe and these are simply delicious!
Olivia says
Awesome 😉
the impossible game says
Very useful info, thanks
JJ says
So AFTER puréeing the broccoli I should squeeze it out in the towels? I’m trying to picture this, but I just keep imagining I’ll be practically scraping a bunch of tiny flecks of broccoli off because they are stuck all over the towel. Can you please give more detail about how this works?
Heidi says
I have the same concern! I can’t imagine how this works and am scared to try it…
Heidi says
UPDATE: ok so I was brave and went for it (wringing out the processed broccoli in a kitchen towel) and it wasn’t messy like I imagined. The broccoli just kinda stays put in its ball that it makes when u put it in the towel and transfers pretty nicely to a bowl 🙂
dumb ways to die says
I would be happy if you could help us.
vex 3 says
Thanks for your post! I think there are many other people who are interested in them just like me! How long does it take to complete this article? I have read through other blogs, but they are cumbersome and confusing. I hope you continue to have such quality articles to share!
Olivia says
Thanks. It depends on the recipe. Sometimes it takes only few hours, but other times it takes a day or two days.
slope says
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animal jam says
Thank you very much. i think a lot of people are looking for such a content from you. hope you will have more share such.
Olivia says
Thank you.