Ingredients
Here is the simple list of wholesome ingredients you’ll need to create these delicious and healthy baked broccoli tots. Each component plays a crucial role in achieving the perfect balance of flavor and texture.
- 4 cups Fresh Broccoli Florets: This is the star of our recipe, providing the nutritional powerhouse and vibrant green color. You’ll need about one large head of broccoli.
- 1 large Egg, lightly beaten: The primary binder, the egg helps hold the tot mixture together, ensuring they don’t fall apart during baking.
- 1 cup Panko Breadcrumbs, divided: These Japanese-style breadcrumbs are the secret to an ultra-crispy exterior. We’ll use some inside the tots for structure and the rest for a crunchy outer coating.
- 1 cup Shredded Sharp Cheddar Cheese: This adds a rich, savory flavor and a wonderful, gooey texture to the inside of the tots. The sharpness of the cheddar pairs beautifully with the earthy broccoli.
- 1/4 cup Grated Parmesan Cheese: For an extra layer of salty, nutty flavor, Parmesan cheese elevates these tots from good to gourmet.
- 1/2 teaspoon Garlic Powder: A classic aromatic that provides a savory depth of flavor that complements both the broccoli and the cheese.
- 1/2 teaspoon Onion Powder: Working in tandem with the garlic powder, this adds a subtle, sweet, and savory note to the background.
- 1/2 teaspoon Salt (or to taste): Essential for enhancing all the other flavors in the recipe. Adjust according to your preference.
- 1/4 teaspoon Black Pepper: Adds a mild, pleasant heat that rounds out the seasoning profile.
- Olive Oil Spray or Melted Butter: For coating the baking sheet and spritzing the tots, which helps them achieve that perfect golden-brown, crispy finish without deep frying.
Instructions
Follow these detailed step-by-step instructions to ensure your baked broccoli tater tots come out perfectly crispy on the outside and tender on the inside every time.
Step 1: Prepare the Oven and Baking Sheet
Begin by preheating your oven to 400°F (200°C). This high temperature is crucial for getting the tots crispy. Line a large baking sheet with parchment paper for easy cleanup and to prevent sticking. Lightly spray the parchment paper with olive oil spray or brush it with a thin layer of melted butter.
Step 2: Cook the Broccoli
The first and most important step in preparing the broccoli is to cook it until it’s very tender. You can do this by either steaming or blanching.
- To Steam: Place the broccoli florets in a steamer basket over a pot of boiling water. Cover and steam for about 5-7 minutes, or until the broccoli is bright green and easily pierced with a fork.
- To Blanch: Bring a large pot of salted water to a rolling boil. Add the broccoli florets and cook for 3-4 minutes until tender. Immediately drain the broccoli and plunge it into a bowl of ice water to stop the cooking process and preserve its vibrant color.
Once cooked, let the broccoli cool for a few minutes until it’s safe to handle.
Step 3: Remove Excess Water (The Most Crucial Step!)
This step is the key to preventing soggy, mushy tots. Once the broccoli has cooled slightly, you must squeeze out as much excess water as possible. Place the cooked broccoli in the center of a clean kitchen towel, a cheesecloth, or several layers of heavy-duty paper towels. Gather the corners and twist tightly, squeezing firmly to press out all the liquid. You’ll be surprised at how much water comes out. Do not skip this step!
Step 4: Chop the Broccoli
Transfer the dry, squeezed broccoli to a cutting board. Using a large, sharp knife, finely chop the broccoli until it resembles coarse crumbs or rice. You can also pulse it a few times in a food processor, but be very careful not to over-process it into a paste. You want to retain some texture.
Step 5: Combine the Tot Mixture
In a large mixing bowl, add the finely chopped broccoli. To the bowl, add the lightly beaten egg, 1/2 cup of the Panko breadcrumbs (reserving the other 1/2 cup), the shredded sharp cheddar cheese, the grated Parmesan cheese, garlic powder, onion powder, salt, and black pepper. Use a spatula or your hands to mix everything together until it’s thoroughly combined and the mixture holds together when pressed.
Step 6: Shape the Tots
Place the remaining 1/2 cup of Panko breadcrumbs in a shallow dish or on a plate. Take about one tablespoon of the broccoli mixture at a time and, using your hands, roll it into a small log or classic “tot” shape. Make them uniform in size and shape to ensure they bake evenly. Gently roll each formed tot in the dish of Panko breadcrumbs, coating it completely on all sides. This outer layer will create that irresistible crunch.
Step 7: Arrange and Bake
Place the coated broccoli tots in a single layer on the prepared baking sheet. Be sure to leave a little space between each tot. Overcrowding the pan will cause them to steam instead of bake, resulting in a softer texture. Once all the tots are on the sheet, give them a light spritz with olive oil spray. This helps them brown beautifully.
Step 8: Bake to Golden Perfection
Place the baking sheet in the preheated 400°F (200°C) oven. Bake for 15-20 minutes. Then, carefully remove the baking sheet, flip each tot over using tongs or a spatula, and return the pan to the oven. Bake for another 10-15 minutes, or until the tots are golden brown, crisp on all sides, and firm to the touch.
Step 9: Cool and Serve
Remove the baked broccoli tater tots from the oven and let them cool on the baking sheet for a few minutes. They will firm up even more as they cool. Serve them warm with your favorite dipping sauce.
Nutrition
- Serving Size: one normal portion
- Calories: 220