Description
These cheesy baked broccoli tots are a delicious low-carb, gluten-free snack or side dish, featuring crispy exteriors and tender interiors packed with cheddar and parmesan cheeses. Perfect for a healthy treat or appetizer, each tot offers about 38 calories and 2 grams of carbohydrates, making them both flavorful and nutritious.
Ingredients
Main Ingredients
- 4 cups riced broccoli
- 1 large egg
- ½ cup shredded cheddar cheese
- ½ cup shredded parmesan cheese
- ¼ cup coconut flour
- ⅓ cup finely minced or grated yellow onion
- 2 cloves garlic, minced
- ½ tsp salt
- ¼ tsp black pepper
Instructions
- Preheat Oven: Preheat your oven to 400°F (200°C). Prepare a baking sheet by greasing it with cooking spray or lining it with parchment paper to prevent sticking.
- Prepare Broccoli: If using fresh broccoli, blanch the florets in boiling water for 5 to 8 minutes until tender, then drain and cool. Finely chop the broccoli afterward. If using frozen riced broccoli, cook it according to package instructions, then cool and thoroughly drain to remove excess moisture to avoid soggy tots.
- Mix Ingredients: In a large mixing bowl, combine the riced broccoli, egg, shredded cheddar, shredded parmesan, coconut flour, finely minced onion, minced garlic, salt, and black pepper. Mix thoroughly until all ingredients are well incorporated. Refrigerate the mixture for 10 minutes to firm it up, making it easier to shape.
- Shape Tots: Scoop small portions of the mixture and shape each into tots approximately 1.5 inches long and 0.5 inches wide. This recipe should yield about 20 tots in total. Arrange the shaped tots evenly spaced on the prepared baking sheet.
- Bake Tots: Bake the tots in the preheated oven for 20 to 25 minutes. Flip them halfway through baking to ensure they become evenly golden brown and crispy on all sides.
- Serve: Remove the tots from the oven once crispy and golden. Serve hot with your choice of dipping sauces such as sugar-free ketchup or ranch dressing for best flavor.
Notes
- These tots are low-carb and gluten-free, making them suitable for those following a ketogenic or gluten-free diet.
- Ensure excess moisture is removed from the broccoli to achieve crispy tots.
- Coconut flour acts as a gluten-free binder, but can be substituted with almond flour for different flavor.
- Serve immediately for best crispiness; leftovers can be reheated in an oven or air fryer.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Snack
- Method: Baking
- Cuisine: American
