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Cauliflower & Broccoli Tots - Crispy, Kid-Friendly Veggie Bites

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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

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

Method
 

  1. Preheat and prep: Heat the oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly oil or spray it.
  2. 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.
  3. 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.
  4. Chop finely: If not already finely chopped, pulse the veggies in a food processor a few times until they’re rice-like. Avoid puréeing.
  5. 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.
  6. 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.
  7. Oil for crispness: Lightly spray or brush the tops with oil to help them brown.
  8. 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.
  9. Serve: Let cool for 2–3 minutes, then serve warm with ketchup, ranch, honey mustard, chipotle mayo, or yogurt-dill sauce.