Cauliflower & Broccoli Tots – Crispy, Kid-Friendly Veggie Bites
These Cauliflower & Broccoli Tots are the kind of snack that disappears fast. They’re crispy on the outside, tender inside, and packed with veggies without tasting like a compromise. Think classic tater tots, but lighter, greener, and full of flavor.
You can bake them for an easy weeknight side or air-fry for extra crunch. Serve them with ketchup, ranch, or a spicy dip, and you’ve got a crowd-pleaser that works for lunchboxes, game days, and everything in between.
Ingredients
Method
- Preheat and prep: Heat the oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly oil or spray it.
- Steam or microwave the veggies: Cook the cauliflower and broccoli until just tender—about 4–5 minutes in the microwave or 6–8 minutes steaming. They should be soft but not mushy.
- Drain and dry: Transfer the cooked veggies to a clean kitchen towel. Squeeze out as much moisture as you can. This step is crucial for crisp tots.
- Chop finely: If not already finely chopped, pulse the veggies in a food processor a few times until they’re rice-like. Avoid puréeing.
- Mix the base: In a large bowl, combine the veggies, onion, garlic, eggs, cheese, breadcrumbs, parsley, smoked paprika, salt, and pepper. Stir until the mixture holds together when pressed.
- Shape the tots: Scoop about 1 tablespoon of the mixture and form into small oval tots with your hands. Pack them firmly. Place on the prepared baking sheet.
- Oil for crispness: Lightly spray or brush the tops with oil to help them brown.
- Bake: Bake for 20–25 minutes, flipping halfway, until golden and crisp on the edges. For extra crunch, broil for 1–2 minutes at the end, watching closely.
- Serve: Let cool for 2–3 minutes, then serve warm with ketchup, ranch, honey mustard, chipotle mayo, or yogurt-dill sauce.
What Makes This Recipe So Good
- Simple ingredients, big flavor: Nothing fancy—just veggies, cheese, and pantry staples.
- Flexible cooking methods: Bake, air-fry, or pan-sear depending on your preference.
- Kid-friendly texture: Crispy edges with a soft, tot-like center that holds together well.
- Freezer-friendly: Make a double batch and stash some for later.
- Customizable: Swap cheeses, herbs, or spices to match your mood.
Ingredients
- 2 cups finely chopped cauliflower florets (fresh or thawed from frozen)
- 2 cups finely chopped broccoli florets (fresh or thawed from frozen)
- 1/2 small onion, finely minced (or 1 teaspoon onion powder)
- 2 garlic cloves, minced (or 1 teaspoon garlic powder)
- 2 large eggs, lightly beaten
- 3/4 cup shredded sharp cheddar (or Parmesan for a nuttier flavor)
- 3/4 cup breadcrumbs (regular or panko; use gluten-free if needed)
- 2 tablespoons chopped fresh parsley (or 1 teaspoon dried Italian seasoning)
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon salt, more to taste
- 1/4 teaspoon black pepper
- Olive oil spray or 2 tablespoons neutral oil for brushing
Instructions
- Preheat and prep: Heat the oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly oil or spray it.
- Steam or microwave the veggies: Cook the cauliflower and broccoli until just tender—about 4–5 minutes in the microwave or 6–8 minutes steaming.
They should be soft but not mushy.
- Drain and dry: Transfer the cooked veggies to a clean kitchen towel. Squeeze out as much moisture as you can. This step is crucial for crisp tots.
- Chop finely: If not already finely chopped, pulse the veggies in a food processor a few times until they’re rice-like. Avoid puréeing.
- Mix the base: In a large bowl, combine the veggies, onion, garlic, eggs, cheese, breadcrumbs, parsley, smoked paprika, salt, and pepper.
Stir until the mixture holds together when pressed.
- Shape the tots: Scoop about 1 tablespoon of the mixture and form into small oval tots with your hands. Pack them firmly. Place on the prepared baking sheet.
- Oil for crispness: Lightly spray or brush the tops with oil to help them brown.
- Bake: Bake for 20–25 minutes, flipping halfway, until golden and crisp on the edges.
For extra crunch, broil for 1–2 minutes at the end, watching closely.
- Serve: Let cool for 2–3 minutes, then serve warm with ketchup, ranch, honey mustard, chipotle mayo, or yogurt-dill sauce.
Air Fryer Option
Preheat the air fryer to 380°F (193°C). Arrange tots in a single layer, spray with oil, and cook 10–12 minutes, shaking the basket halfway, until crisp and golden.
Keeping It Fresh
- Fridge: Store cooled tots in an airtight container for up to 4 days. Reheat in an oven or air fryer to restore crunch.
- Freezer: Freeze on a baking sheet until solid, then transfer to a freezer bag for up to 2 months.
Label with date for easy tracking.
- Reheat: Bake at 400°F (200°C) for 8–10 minutes or air-fry 5–7 minutes. Avoid microwaving if you want them crispy.
Health Benefits
- Fiber-rich: Cauliflower and broccoli deliver fiber that supports digestion and helps you feel satisfied.
- Vitamins and minerals: You get vitamin C, vitamin K, folate, and potassium in every bite.
- Lower carb swap: These tots offer the feel of a comfort snack with fewer refined carbs than classic potato tots.
- Protein boost: Cheese and eggs add a bit of protein to balance the snack and support fullness.
- Antioxidants: Broccoli brings sulforaphane and other compounds that support overall health.
Common Mistakes to Avoid
- Skipping the squeeze: Extra moisture leads to soggy tots. Always wring out the veggies thoroughly.
- Overprocessing: If the mixture becomes a paste, the texture turns gummy.
Aim for finely chopped, not puréed.
- Underseasoning: Veggies need seasoning. Taste the mixture (or cook a small test tot) and adjust salt and spices.
- Packing too loosely: Tots should be compact so they don’t crumble. Press the mixture firmly when shaping.
- Crowding the pan: Leave space around each tot for airflow and even browning.
Alternatives
- Cheese swaps: Try Parmesan, pepper jack, or feta for different flavors.
Parmesan gives extra crispness.
- Breadcrumb options: Use almond flour for a grain-free version or gluten-free breadcrumbs if needed.
- Add-ins: Stir in finely grated carrot, green onion, or cooked quinoa for texture and nutrition.
- Spice it up: Add chili flakes, cumin, or curry powder for a new twist. Smoked paprika and garlic remain a solid base.
- Dairy-free: Skip the cheese and add 1–2 tablespoons nutritional yeast plus a bit more breadcrumbs to help bind.
- Egg-free: Replace eggs with 2 tablespoons ground flaxseed mixed with 5 tablespoons water (let gel for 10 minutes).
FAQ
Can I use frozen vegetables?
Yes. Thaw them fully and squeeze out as much water as possible.
Frozen florets often hold more moisture, so the drying step matters even more.
How do I keep the tots from falling apart?
Make sure the mixture isn’t wet, pack the tots tightly, and don’t skip the binder. If they still feel loose, mix in an extra tablespoon of breadcrumbs.
What dips go best with these?
Ketchup, ranch, honey mustard, chipotle mayo, sriracha-yogurt, or a simple garlic aioli. For a lighter option, try Greek yogurt with lemon and dill.
Can I make them ahead?
Absolutely.
Shape the tots, refrigerate for up to 24 hours, then bake right before serving. You can also bake, cool, and reheat for quick snacks.
Do I need a food processor?
No. You can finely chop the veggies with a knife.
A box grater also works well, especially with raw florets before steaming.
How do I get them extra crispy?
Dry the veggies thoroughly, use panko breadcrumbs, and finish with a quick broil. The air fryer also delivers great crunch with less oil.
Can I pan-fry them?
Yes. Heat a thin layer of oil in a skillet over medium heat.
Cook tots 2–3 minutes per side until golden and heated through. Work in batches.
Final Thoughts
These Cauliflower & Broccoli Tots are proof that vegetables can be fun, tasty, and genuinely satisfying. They’re easy to make, easy to customize, and easy to reheat when you want a quick bite.
Keep a batch in the freezer for busy days, and pair them with your favorite dip for a simple win. Whether you’re feeding kids, meal-prepping, or just craving something crispy, these tots deliver every time.
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