The Healthy, Baked Broccoli Tots a Mom Needs in Her Life

by Allen Gil September 09, 2015

The Healthy, Baked Broccoli Tots a Mom Needs in Her Life

Nothing brings a fit mom greater joy than to see her children oohing and ahhing over a healthy meal she prepped with love and precision down to the last macro. Of course, this rarely happens. Most children don’t get excited over tilapia and asparagus. What excites them usually terrifies their fit mom. Visions of food with little-to-no nutritional value, laden with saturated fat, filled with heavily processed grain and sugar make them cringe. Creating separate menus can be costly and time consuming, and would defeat the purpose of setting a good example. So what is an on-the-go, health-conscious mom to make that is diet and kid-friendly, and would make a great side dish or snack in a pinch? Well, the resourceful mom would take something like tater tots, which can be very high in fat and calories, and clean it up by strategically adding more nutrients and fiber in the form of a green veggie, like broccoli.

Why Baked Broccoli Tots?

In a recent survey of 500 mothers with two kids, 83% picked broccoli as their favorite vegetable. The survey also revealed that 53 percent of older children shared the favorite vegetable of their mother. This is great news because, let’s be realistic, we can remember hating many foods we eventually came to love. For women, broccoli is a great way to boost fiber intake. It is suggested women should consume about 25-30 grams of food-based fiber a day, though 15 grams of fiber is the average for most adults. But with this baked broccoli tots recipe, fit moms can avoid the usual greasy, salty, cafeteria staple, stay on track with their macros and add some fat-fighting, regularity-boosting fiber while sneaking in some superfood goodness into their children’s diet.


Baked Broccoli Tater Tots

Prep time: 15 minutes

Cook time: 20 minutes


  • 2 cups or 12 ounces uncooked or frozen broccoli
  • 1 large egg
  • ¼ cup diced yellow onion
  • ⅓ cup cheddar cheese (or reduced-fat cheddar or mozzarella cheese)
  • ⅓ cup panko breadcrumbs
  • ⅓ cup italian breadcrumbs
  • 2 tablespoons parsley (or cilantro, rosemary, or other herb)
  • 1 teaspoon salt
  • 1 teaspoon pepper

*Note: One type of bread crumbs can be used. For added texture and depth, Panko and Italian were suggested. Panko bread crumbs are crispy, light and flaky in texture. Italian bread crumbs add more flavor with a compact crust.


  1. Preheat the oven to 400°F. Grease a baking sheet with non-cook spray like Pam or line with parchment paper.
  2. Blanch the broccoli in boiling water for no more than 1 minute then remove. Shock with cold water. Drain well.
  3. Finely dice broccoli and mix with the egg, onions, cheddar, breadcrumbs, and seasoning. Take out about 1.5 tablespoons of the entire mixture using an ice-cream scoop or spoon and gently press between your hands into a tater-tot shape.
  4. Place on your prepared baking sheet.
For added taste bud titillation, savor broccoli tots with ketchup, sriracha, honey mustard or any of these low-calorie dipping sauces. Let us know if you try this easy, peasy healthy recipe. We have no doubt that your tots are going to love these tots!

Allen Gil
Allen Gil


Leave a comment