5-ingredient baked broccoli tots that are grain-free, vegan, and equal parts delicious & nutritious! Made with chickpea flour, they are a great vegetable-packed side-dish or snack for one and all, plus you can swap out the broccoli for other vegetables.
I loved tater tots when I was wee thing. It was a rare occasion when my health-conscious mother would buy them, but when she did, I was in bliss. I was never a big fan of French fries, but I loved the crispy texture, and the cork-like shape, of tots.
It’s been ages since I’ve had frozen tots, but vegetable tots? I could easily eat them every day! They make a perfect side dish, or a satisfying (and portable) snack, and my son will eat them, too (albeit with less enthusiasm than I had for frozen tater tots when I was his age :)).
Vegetable tots are typically made with all-purpose flour and eggs, but I’ve come up with my own rendition that is
*Made with only 5 ingredients (besides water, salt & pepper)
*Extra-nutritious (& super vegetable-packed!)
They are also incredibly easy to make! I used broccoli for my tots, but you can use another hard vegetable such as carrots, cauliflower, or parsnips.
Start by finely chopping the broccoli in a food processor. I’ve added some green onions to the recipe, for added flavor, and they go in with the broccoli for one quick chop.
I should note that YES, you can use zucchini for this recipe, too (the summer zucchini bounty is not far away!). However, you’ll need to add a few extra steps: use 12 ounces of zucchini and , instead of chopping, finely grate the zucchini. Salt the grated zucchini and let it stand (in a colander) or about 10 minutes before squeezing out as much water as possible (use a clean dishcloth to do this). Then you can proceed as directed.
Now, back to the broccoli version. The batter is a breeze. Instead of eggs and all-purpose flour, I used chickpea flour, which can sub for both. I know, pretty nifty! Simply add water and the oil of your choice (you need to add fat that you would typically get from eggs), plus baking powder (you want your tots to puff), salt & pepper. Whisk these in a bowl until blended, which amounts to about 30 seconds of work.
Stir in the broccoli-green onion mixture and you’re ready to shape & bake.
I use a small cookie scoop to portion the batter onto the baking sheet, but a heaping tablespoon will work fine, too. Once the batter is scooped, use your fingertips (dip them in water) to shape the rounds into more-or-less oval shapes (it’s easy, and only takes about a minute).
After a 10-12 minute spell in a hot (400F) oven, you’ve got some bodacious broccoli tots!
Try to resist munching them all at once! Then again, eat your fill because these pretty bites are designed to nourish as well as please your palate.
Each big tot (they spread and puff as they bake) is rich in broccoli nutrients (vitamins A, B1 & B6, C, E & K, fiber, and multiple minerals), has only 24 calories, and close to 1 gram of protein!
I love portable power food, and these tots deliver: they are as good at room temperature as they are warm, so pack them into containers for lunches and snacks on the go.
Bake a batch of these tender, oh-so-satisfying tots, pronto! You will love them!
Happy baking, everyone :).
So-delicious, 5-ingredient baked broccoli tots that are grain-free, vegan, and so nutritious! They make a great vegetable-packed side-dish or snack for one and all, plus you can swap out the broccoli for other vegetables.
- 8 ounces broccoli, roughly chopped (about 2-1/2 cups roughly chopped)
- 2 green onions, trimmed, roughly chopped
- 3/4 cup chickpea flour
- 2 teaspoons baking powder
- 1/4 teaspoon fine sea salt
- 1/8 teaspoon freshly cracked black pepper
- 1/4 cup water
- 2 tablespoons vegetable oil (I used olive oil)
- Preheat oven to 400F.Line a large baking sheet with parchment paper.
- In a food processor, finely chop the broccoli and green onions.
- In a medium bowl, whisk the chickpea flour, baking powder, salt and pepper, breaking up any lumps in the flour. Add the water and oil, whisking until blended and smooth; stir in the broccoli mixture until blended.
- Drop the batter heaping tablespoons (I used a small cookie scoop) onto prepared baking sheet, spacing about 2 inches apart. With moistened fingertips, shape each round into an oval.
- Bake in the preheated oven for 10 to 12 minutes until golden brown. Serve warm or at room temperature.
Storage: The cooled tots can be stored in an airtight container at room temperature for 1 day, the refrigerator for 5 days, or the freezer for up to 6 months.
Tip: An equal amount of cauliflower, carrots or parsnips can be used in place of the broccoli.
- Category: Side-Dish, Snack
- Serving Size: 1 tot
- Calories: 24
- Sugar: 0.5 g
- Sodium: 69 mg
- Fat: 1.4 g
- Saturated Fat: 0.2 g
- Carbohydrates: 2.3 g
- Fiber: 0.6 g
- Protein: 0.9 g
- Cholesterol: 0 mg