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Low-Carb Broccoli Tots Recipe

These Low-Carb Broccoli Tots are veggie-packed and make a delicious, healthy, and dairy-free snack/appetizer for any time of the day!
Course Side Dish, Snack
Cuisine American
Keyword dairy free, gluten-free, healthy, low-carb, side dish, Snacks
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 24 people
Calories 12kcal


  • 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


  • 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.


Adapted from Just a Taste.


Serving: 1/24 | Calories: 12kcal | Carbohydrates: 2g | Protein: 1g | Sodium: 145mg | Potassium: 67mg | Fiber: 1g