Broccoli Tots

Broccoli Tots

Broccoli_Tots-715x358These Broccoli Tots are a fun party-ready appetizer made with Panko breadcrumbs, chopped green onions, and shredded cheddar cheese.

Course Snack
Prep Time 15 minutes
Cook Time 22 minutes
Total Time 37 minutes
Servings 8 servings, 2 tots each
Calories 85 kcal
Author Beachbody

Ingredients

  • Nonstick cooking spray
  • Hot water
  • 12 oz. broccoli florets (about 5 cups)
  • 1 large egg, lightly beaten
  • cup whole grain Panko bread crumbs
  • 2 cloves garlic, finely chopped
  • ¼ cup finely chopped green onions
  • cup shredded cheddar cheese
  • ¼ tsp. sea salt (or Himalayan salt)
  • ¼ tsp. ground black pepper
  • 2 tsp. hot pepper sauce (optional)

Instructions

  1. Lightly coat a large baking sheet with spray. Set aside.
  2. Boil water in steamer or large saucepan over high heat. Reduce heat to medium-high. Place broccoli in steamer basket; cook for 3 to 4 minutes, or until tender-crisp and bright green. Drain and chop.
  3. Preheat oven to 400º F.
  4. Combine broccoli, egg, bread crumbs, garlic, green onions, cheese, salt, pepper, and hot sauce (if desired) in a large bowl; mix well.
  5. Refrigerate, covered, for 15 to 30 minutes.
  6. To make each tot, shape approximately 2 to 3 Tbsp. broccoli mixture into tot shape. Place on prepared baking sheet.
  7. Bake for 8 to 10 minutes. Turn over; bake for an additional 7 to 8 minutes, or until golden brown.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Broccoli Tots
Amount Per Serving (2 Tots)
Calories 85Calories from Fat 36
% Daily Value*
Total Fat 4g6%
Saturated Fat 2g10%
Cholesterol 33mg11%
Sodium 189mg8%
Total Carbohydrates 8g3%
Dietary Fiber 1g4%
Protein 6g12%

 

Portion Fix Containers
1 Green
½ Blue

Print Recipe

Leave a Reply