Baked Broccoli and Cauliflower Tots

Photo by Mark Boughton Photography / styling by Teresa Blackburn
  • Yield: 4 servings

The trick to getting that classic tot shape is to first roll each spoonful of the uncooked mixture into a ball, then press into the cylindrical shape.


1 (12-oz) bag frozen broccoli and cauliflower blend
1 egg
1/4cup diced yellow onion
1/3cup shredded cheddar cheese
1/3cup panko breadcrumbs
1/3cup dry Italian-style breadcrumbs
1tablespoon chopped parsley
1/2teaspoon salt
1/2teaspoon pepper


  1. Preheat oven to 400°F. Coat a baking sheet with cooking spray and set aside.
  2. Steam vegetables according to package directions. Chop finely, using a potato masher or pulsing in a food processor. In a bowl, mix vegetables with egg, onion, cheese, panko, Italian breadcrumbs, parsley, salt and pepper.
  3. Using your hands, make tots using 1 Tbsp mixture for each. Place on prepared pan. Bake 18 to 24 minutes, turning halfway through, until golden brown and crispy.

Veggie-Stuffed Tots

Photo by Mark Boughton Photography / styling by Teresa Blackburn

Nutritional Info *per serving

  • Calories 220
  • Fat 5g
  • Cholesterol 65mg
  • Sodium 860mg
  • Carbohydrate 31g
  • Fiber 5g
  • Protein 12g