Healthy Baked Cauliflower and Broccoli Tots
These healthy baked broccoli and cauliflower tots require just a few simple ingredients and are bursting with flavor! Make them for your next get together or as a fun way to get your kids to try broccoli or cauliflower!
Ingredients
- For the broccoli tots:
- 2 cups uncooked or frozen broccoli
- 1 large egg
- 1/3 cup cheddar cheese
- 1/2 cup panko breadcrumbs**
- 1 1/2 tbsp. Maille honey mustard + 1/4 cup more for dipping
- 1 tsp. onion powder
- 1 tsp. garlic powder
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 tsp. crushed red pepper flakes
- For the cauliflower tots:
- 2 cups uncooked or frozen cauliflower
- 1 large egg
- 1/3 cup cheddar cheese
- 3/4 cup almond flour blanched
- 1 1/2 tbsp. Maille honey mustard
- 1 tsp. onion powder
- 1 tsp. garlic powder
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 tsp. crushed red pepper flakes
Instructions
- Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
- Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
- Chop broccoli finely and mix throughly with the egg, cheddar, breadcrumbs, mustard, and seasoning. Repeat with cauliflower in a separate bowl.
- Scoop about 1.5 tablespoons on your hand and gently press between your hands into a firm ball then shape into a tater-tot shape. If you find that they are barely sticking together, add a little more almond flour or breadcrumbs to either of the mixtures.
- Place on your prepared baking sheet and bake until golden brown and crispy, about 23 minutes.
- Remove from the oven and enjoy hot with Maille honey mustard as a dipping sauce!
Notes
** Make this recipe recipe gluten free by swapping the breadcrumbs for almond flour. You may need a little more almond flour to ensure the mixture sticks together.