American · snack

Baked Cheesy Broccoli Tots

Name: Baked Cheesy Broccoli Tots
Total time: 45 min
Cuisine: American
Ingredients: 2 cups broccoli, steamed, finely chopped and packed (frozen or fresh, about 310 g); ½ cup almond flour; ½ cup grated Parmesan; 2 eggs, beaten; ¾ cup shredded cheddar cheese; ½ tsp garlic powder; 1 tsp salt; freshly cracked black pepper, to taste

Baked Cheesy Broccoli Tots — from Low Carb Recipes with Jennifer's cooking video

Watch how it’s made · 3:18

Video by Low Carb Recipes with Jennifer on YouTube · Open on YouTube

45 minMakes 4 × 6–7 tots269 kcal a portion

Keto (5.6 g net carbs a serve)
Vegetarian with a vegetarian hard cheese instead of the parmesan (traditionally made with animal rennet)
Gluten-free ingredients

Contains: Egg, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.

Broccoli bound with eggs, almond flour and cheese instead of potato and breadcrumbs: baked not fried, gluten-free, under 6 g net carbs and about 18 g of protein a serve, and rich in vitamin C, vitamin K and calcium.

Printable PDFA4

The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.

Ingredients 8

2 cups broccoli, steamed, finely chopped and packed (frozen or fresh, about 310 g)
½ cup almond flour
½ cup grated Parmesan
2 eggs, beaten
¾ cup shredded cheddar cheese
½ tsp garlic powder
1 tsp salt
freshly cracked black pepper, to taste

Method

Tap a time to watch that step in the video.

Heat the oven to 200 °C (400 °F) and line a baking tray with baking paper. Steam or cook the broccoli (frozen is fine), chop it finely and pack it into a 2-cup measure. 0:25
In a large bowl stir together the broccoli, almond flour, Parmesan, beaten eggs, cheddar, garlic powder, salt and pepper until the mixture sticks together. 0:46
Scoop about a tablespoon at a time and roll into tot shapes (or balls) with your hands, about 25–28 in all. Set them on the tray. 1:30
Bake 15 minutes, flip, then bake about 15 minutes more until golden and firm. In an air fryer, cook at 200 °C for 10 minutes a side. 2:17
Serve warm on their own or with a dip. 2:37

Tip. The cheeses are already salty, so you can halve the salt. Leftovers reheat well in the oven or air fryer. Serve with a yoghurt or ranch-style dip.

The method is a summary in our words — the video shows every step.

One portion (6–7 tots) gives you 1 of 4

Energy269 kcal1,120 kJ

Protein18 g35% of a day

Fibre3.7 g13% of a day

Carbohydrate9.2 g5.6 g net · 2.4 g sugars3% of a day

Fat19 g7.4 g saturated24% of a day

Sodium950 mg41% of a day

Where the energy comes from one serve

Net carbs 8%
Protein 27%
Fat 65%

Fits keto: 5.6 g net carbs a serve, with 65% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin C High77%

70 mg a serve, mostly from broccoli (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin K High67%

80 µg a serve, mostly from broccoli (99%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Selenium High29%

16 µg a serve, mostly from eggs (49%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Calcium High28%

358 mg a serve, mostly from parmesan (39%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin E High28%

4.1 mg a serve, mostly from almond flour (77%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin B12 High25%

0.6 µg a serve, mostly from eggs (46%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Zinc Source18%

2 mg a serve, mostly from cheddar cheese (29%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Folate Source18%

70 µg a serve, mostly from broccoli (70%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Magnesium Source15%

65 mg a serve, mostly from almond flour (52%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin A Source15%

137 µg a serve, mostly from cheddar cheese (36%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B6 Source13%

0.2 mg a serve, mostly from broccoli (64%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Show the other 4

Potassium9%

410 mg a serve, mostly from broccoli (60%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron9%

1.6 mg a serve, mostly from broccoli (34%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Omega-35%

0.1 g a serve, mostly from cheddar cheese (35%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin D4%

0.7 µg a serve, mostly from eggs (76%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Low Carb Recipes with Jennifer; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.