Broccoli tots with onion and olive oil
Try these delicious and healthy Broccoli Tots made with fresh broccoli, onions, cheddar cheese, and a hint of olive oil. Perfect as a snack or side dish, these easy-to-make tots are savory, crispy, and sure to be a hit with both kids and adults alike!
- 22 Apr 2024
- Cook time 20 min
- Prep time 12 min
- 4 Servings
- 9 Ingredients
Broccoli tots with onion and olive oil are a delicious and nutritious snack or side dish, perfect for both kids and adults. Packed with the goodness of broccoli, cheddar cheese, and a hint of onion, these tots are easy to make and sure to be a hit at any meal.
Ingredients:
Instructions:
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
Boil or steam the broccoli florets until they are tender, which should take about 5-7 minutes. Drain well and let them cool to remove any excess moisture.
Finely chop the cooked broccoli using a knife or pulse it briefly in a food processor. Be careful not to over-process; you want small pieces, not paste.
In a large mixing bowl, combine the chopped broccoli, whole egg, egg white, chopped onion, shredded cheddar cheese, bread crumbs, salt, and black pepper. Mix until all the ingredients are well integrated.
Take small portions of the mixture and shape them into tater tot shapes or small ovals, about the size of a large marble. Place them on the prepared baking sheet, arranging them in rows. Brush the tops lightly with olive oil for extra crispiness.
Bake in the preheated oven for about 20-25 minutes, or until the tots are golden brown and crispy, turning them halfway through the baking time for even cooking.
Remove the tots from the oven and let them cool slightly before serving. Enjoy them warm with your favorite dipping sauce.
Tips:
- Steam the broccoli until tender but not mushy to ensure the tots have the perfect texture.
- Make sure to finely chop the onion so it evenly distributes throughout the mixture.
- Use a cookie scoop or your hands to shape the mixture into uniform tots for even baking.
- Line your baking sheet with parchment paper to prevent the tots from sticking and to make for easier cleanup.
- For an extra crispy exterior, you can lightly spray the tots with cooking oil before baking.
- Feel free to experiment with different cheeses or add some spices to customize the flavor to your liking.
Enjoy your homemade broccoli tots fresh from the oven, full of flavor and nutrients. These tasty bites are a great way to sneak in some extra veggies and they'll quickly become a favorite in your household!
| Nutrition Facts | |
|---|---|
| Serving Size | 160 grams |
| Energy | |
| Calories 190kcal | 8% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 2.98g | 8% |
| Sugar 2.96g | 3% |
| Fat | |
| Fat 10g | 12% |
| Saturated 4.44g | 15% |
| Cholesterol 80mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 70mg | 13% |
| Vitamin B1 0.22mg | 18% |
| Vitamin B2 0.33mg | 26% |
| Vitamin B3 1.50mg | 9% |
| Vitamin B6 0.22mg | 13% |
| Vitamin B9 90ug | 22% |
| Vitamin B12 0.40ug | 17% |
| Vitamin C 80mg | 91% |
| Vitamin E 0.44mg | 3% |
| Vitamin K 90ug | 77% |
| Minerals | |
| Calcium, Ca 210mg | 16% |
| Copper, Cu 0.10mg | 0% |
| Iron, Fe 1.57mg | 14% |
| Magnesium, Mg 33mg | 8% |
| Phosphorus, P 200mg | 16% |
| Potassium, K 360mg | 11% |
| Selenium, Se 16ug | 29% |
| Sodium, Na 330mg | 22% |
| Zinc, Zn 1.46mg | 13% |
| Water | |
| Water 120g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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