Name: Broccoli Tots: Easy Guilt-Free Snacks You'll Love
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 550 g broccoli (2 medium); 2 eggs; 60 g almond meal/flour (¾ cup); 75 g sharp cheddar cheese (¾ packed cup); 2 cloves garlic (minced); ½ teaspoon salt (optional - do not add for baby)

Introduction to Broccoli Tots

If you’re a young professional juggling a busy schedule, finding nutritious meals that are quick and satisfying can feel like a challenge. Enter broccoli tots! These tasty bites are a delightful fusion of health and convenience, perfect for those who want to sneak in some greens while satisfying cravings for something crunchy and fun.

Broccoli tots are not just a kid-friendly snack; they’re a versatile addition to your meal prep arsenal. Packed with vitamins, fiber, and protein from ingredients like sharp cheddar cheese and almond flour, they manage to be both appetizing and nourishing. Plus, they make a great grab-and-go option for busy mornings or an energy boost during those afternoon slumps.

Did you know that incorporating more vegetables into your diet can enhance your overall mood and productivity? According to a study by the CDC, people who consume more vegetables tend to feel healthier and happier. So, swapping out traditional potato tots for broccoli tots can be a delicious step toward a more vibrant lifestyle.

Ready to elevate your snacking game? Let's dive into this simple recipe and discover how easy (and fun) it is to make your very own broccoli tots!

Ingredients for Broccoli Tots

Essential Ingredients

Making broccoli tots starts with the right foundational ingredients. Here’s what you’ll need:

2 medium broccoli (approximately 550g / 19.5 oz)
2 eggs for binding
¾ cup (60g) almond meal/flour that adds a nutty flavor
¾ packed cup (75g) sharp cheddar cheese to give a cheesy kick
2 garlic cloves, minced for that aromatic touch
½ teaspoon salt (optional, depending on your taste or dietary needs)

These ingredients come together to create a delightful snack that you won’t feel guilty about indulging in. Plus, they carry a heap of nutrients that will keep you energized throughout your busy day!

Optional Ingredients for Extra Flavor

Feeling adventurous? Consider adding these optional ingredients to elevate your broccoli tots:

Chopped green onions or fresh herbs like parsley for freshness
Crushed red pepper flakes if you enjoy a little heat
Turkey bacon or chicken ham, diced, for added protein

The beauty of broccoli tots lies in their versatility. Experiment with flavors that resonate with you, and you might just find the perfect combination! For more ideas on how to customize your bites, check out this vegetable recipes guide.

Step-by-step Preparation of Broccoli Tots

Creating delicious broccoli tots from scratch is not only rewarding but also a fun way to sneak more veggies into your meals. Follow this step-by-step guide to whip up a batch that’s sure to impress both kids and adults alike!

Preheat the Oven and Prepare the Baking Sheet

First things first, let's get our kitchen ready! Preheat your oven to 375℉ (190℃). This temperature is perfect for achieving crispy, golden tots. While the oven is warming up, grab a baking sheet and line it with parchment paper. This will prevent the broccoli tots from sticking and make cleanup a breeze. Trust me, you’ll appreciate this later!

Chop and Steam the Broccoli

Next, it’s time to tackle the star of the show: the broccoli! Start by cutting the florets off the stems and breaking them into medium-sized pieces. Don’t forget about the stems; they’re wonderfully nutritious! Peel off the tough outer skin and chop the stems into 1-2 cm (½-¾ inch) pieces.

Now, this is a crucial step: steam the stems for about 1 minute, then add the florets and steam for an additional 3-4 minutes until they're tender. Steaming (rather than boiling) helps retain more nutrients, so keep this in mind. After steaming, drain the broccoli well to remove excess moisture, which can sog up your broccoli tots.

Mix the Ingredients Together

Once your broccoli is cooked and well-drained, chop it up finely. Transfer the chopped broccoli into a large mixing bowl, and here’s where the magic happens! Add in 2 beaten eggs, ¾ cup almond meal, ¾ cup sharp cheddar cheese, and 2 minced garlic cloves. If you're working on introducing flavors to little ones, feel free to skip the added salt. Use a fork to mix it all up, ensuring you mash any larger broccoli pieces as you go. This will help everything bind together later.

Form the Tots

With the mixture ready, it's time to form those adorable broccoli tots! Use your hands to shape them into small, compact oval shapes, roughly the size of a golf ball. Place them on the prepared baking sheet, leaving a little space between each tot to ensure they bake evenly.

Bake to Perfection

Finally, it's baking time! Slide your baking sheet into the oven and let them bake for about 20-25 minutes, or until they turn a beautiful golden brown. Flip them halfway through to ensure even browning. Once baked, allow them to cool slightly before serving. These broccoli tots are best enjoyed fresh but can also be stored in the fridge for a few days, making them a great make-ahead snack.

And there you have it! With these simple steps, you can enjoy delicious, nutritious broccoli tots that will be a hit at any gathering or weekday dinner. Ready to get cooking? You can learn more about the nutritional benefits of broccoli on Healthline. Happy cooking!

Variations on Broccoli Tots

Cheese Variations: Nutritional Yeast or Different Cheeses

When it comes to cheese for your broccoli tots, feel free to get creative! If you're looking for a dairy-free option, try using nutritional yeast. It adds a cheesy flavor without the calories or dairy. Alternatively, experiment with different cheeses like mozzarella for a milder taste, or pepper jack for an added kick. These variations not only change the flavor profile but can also enhance the nutritional value of your tots.

Add-ins: Protein Boost with Chicken Ham or Turkey Bacon

Want to amp up the protein in your broccoli tots? Consider adding chopped chicken ham or crispy turkey bacon. These ingredients can bring a savory depth to your tots, making them even more satisfying. Plus, the combination of broccoli and protein is excellent for fueling your busy lifestyle. Not to mention, who can resist that delightful crunch? Whether served as a snack or side dish, these variations will keep everyone coming back for more!

Cooking Tips and Notes for Broccoli Tots

Tips for Perfectly Cooked Tots

To achieve the best broccoli tots, ensure you steam your broccoli only until tender. Overcooking can lead to mushy consistency. After chopping, remove excess moisture; place the mixture in a clean kitchen towel and squeeze out any liquid—this step is vital for crispy tots. Baking at the right temperature—375℉ (190℃)—for 20-25 minutes ensures a golden-brown finish. Consider experimenting with seasoning by adding your favorite herbs or spices!

Common Mistakes to Avoid

One common mistake is not draining the broccoli well, which can result in soggy tots. Another is skipping the mashing step; breaking up the broccoli ensures even distribution throughout. Additionally, avoid overcrowding the baking sheet—give your broccoli tots space to crisp! For more tips, check out this guide on healthy snacking.

Serving Suggestions for Broccoli Tots

Pairing with Dipping Sauces

Elevate your broccoli tots with delightful dipping sauces. A tangy ranch dressing, zesty sriracha mayo, or classic ketchup complements the savory flavors perfectly. Feel free to go gourmet with a homemade garlic aioli or a sweet chili sauce for an exciting twist. Not sure which one to choose? Consider prepping a small tasting platter to please everyone’s palate during your next get-together!

Serving as an Appetizer or Snack

These broccoli tots shine whether served as a main dish or as party appetizers. Present them on a vibrant platter with toothpicks for easy snacking at gatherings. You can even serve them alongside bite-sized portions of turkey bacon or chicken ham for a fun mix-and-match experience. Want to make them a meal? Pair with a fresh salad or a warm bowl of soup for a nourishing lunch or dinner! For more creative serving ideas, check out this article on healthy snack inspiration.

Time Breakdown for Broccoli Tots

Preparation Time

Getting your ingredients prepped for broccoli tots will take about 10 minutes. This includes washing, chopping, and steaming the broccoli to ensure it’s perfectly tender.

Cooking Time

Once everything’s combined and shaped, pop those tots in the oven for 20-25 minutes. You'll want them golden, crispy, and oh-so-delicious!

Total Time

In total, you’ll be looking at around 35-40 minutes from start to finish. It's a quick and easy snack that you can feel good about serving!

For a bit of inspiration on how to pair these tasty morsels, check out this article on healthy dipping sauces here!

Nutritional Facts for Broccoli Tots

Calories per Serving
Broccoli tots are a guilt-free snack, with each serving containing approximately 100 calories. This makes them a great option for a quick bite without compromising your daily calorie goals.

Key Nutrients
These little bites are packed full of essential nutrients, including:

Vitamin C: Supports your immune system.
Fiber: Aids digestion and promotes a feeling of fullness.
Protein: Comes from the eggs and cheese, helping you feel energized.

Health Benefits of Broccoli
Broccoli is a nutritional powerhouse. Rich in antioxidants, it helps combat oxidative stress, and its high fiber content can aid in weight management. Interestingly, studies have shown that consuming cruciferous vegetables like broccoli can reduce the risk of certain chronic diseases, making your broccoli tots not just tasty but also beneficial for your health! For more information on the health benefits of broccoli, check out this article from Healthline.

When you whip up these broccoli tots, you're not just preparing a snack; you're fueling your body with healthy ingredients. Who wouldn’t want a delicious way to enjoy such nutritious food?

FAQs about Broccoli Tots

Can I make Broccoli Tots ahead of time?

Absolutely! Broccoli tots are a fantastic make-ahead snack. You can prepare the mixture, shape it into tots, and store them in the refrigerator for up to 24 hours before baking. This is perfect for meal prep or when you crave a quick, healthy bite. Just pop them in the oven when you're ready to enjoy.

How do I store leftover Broccoli Tots?

If you find yourself with extras, don’t worry! Store leftover broccoli tots in an airtight container in the refrigerator for up to 3 days. Reheat them in the oven to maintain that crispy texture! Simply bake at 350°F (175°C) for about 10-15 minutes.

What can I substitute for almond meal?

If you have a nut allergy or simply want alternatives, fear not! You can use breadcrumbs or even oat flour as a substitute for almond meal. Both options will still yield deliciously crispy tots. For gluten-free options, try gluten-free breadcrumbs.

For more tips on healthy veggie dishes, check out Nutrition.gov. Your taste buds will thank you!

Conclusion on Broccoli Tots

Recap of Benefits and Encouragement to Try Making Them

Broccoli tots are a fantastic way to sneak veggies into your meals while enjoying a crispy, cheesy treat. Packed with nutrients, they're perfect as a snack or side dish. I encourage you to try making these delicious bites at home—you might just find a new favorite!

For more delicious ideas, check out this article for healthy snack inspirations!