Low-Carb Broccoli Tots

Introduction

Low-carb broccoli tots are a delicious and healthy alternative to traditional potato-based tots. Perfect for those following a low-carb, keto, or gluten-free diet, these tots combine the goodness of broccoli with other nutritious ingredients to create a satisfying snack or side dish.

The History

Broccoli tots have gained popularity as part of the broader trend toward healthier eating habits. Originally inspired by tater tots, which are deep-fried potato cylinders, broccoli tots emerged as a low-carb option that allows people to enjoy a similar texture and flavor without the high carbohydrate content. Over time, they’ve become a staple in many households seeking healthier alternatives.

Ingredients Breakdown

Here’s a detailed look at the key ingredients used in making low-carb broccoli tots:

• Broccoli: The primary ingredient, rich in fiber, vitamins C and K, and antioxidants.
• Cheese (shredded): Adds creaminess and helps bind the tots together; options include cheddar, mozzarella, or Parmesan.
• Eggs: Act as a natural binding agent while providing protein.
• Almond Flour: A low-carb alternative to wheat flour, adding structure and a slightly nutty flavor.
• Spices and Seasonings: Garlic powder, onion powder, salt, and pepper enhance the flavor profile.
• Optional Add-ins: Crushed pork rinds, nutritional yeast, or herbs like parsley can add extra crunch or depth.

Step-by-Step Recipe

Follow this easy guide to make your own batch of low-carb broccoli tots:

1. Preheat Oven: Set your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Prepare Broccoli: Steam or microwave chopped broccoli until tender but not mushy. Allow it to cool slightly.
3. Squeeze Excess Moisture: Use a clean kitchen towel or cheesecloth to squeeze out as much water as possible from the cooked broccoli.
4. Mix Ingredients: In a large bowl, combine the squeezed broccoli, shredded cheese, almond flour, eggs, and seasonings until well blended.
5. Shape into Tots: Roll spoonfuls of the mixture into small cylinders or patties and place them on the prepared baking sheet.
6. Bake: Cook for 15–20 minutes, flipping halfway through, until golden brown and crispy.
7. Serve: Enjoy warm with your favorite dipping sauce!

Tips

To ensure perfect results every time, consider these tips:

• Squeezing out excess moisture from the broccoli is crucial to achieving a crispier texture.
• If you prefer extra cheesy tots, increase the amount of shredded cheese slightly.
• For added crunch, sprinkle crushed pork rinds or sesame seeds over the shaped tots before baking.
• Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for longer storage.

Variations and Customizations

Feel free to experiment with different flavors and ingredients:

• Spicy Version: Add cayenne pepper, red pepper flakes, or hot sauce for a kick.
• Veggie-Packed: Incorporate finely chopped spinach, zucchini, or cauliflower for additional nutrients.
• Herbed Tots: Mix in fresh herbs such as basil, oregano, or thyme for a fragrant twist.
• Protein Boost: Stir in crumbled cooked bacon or diced ham for enhanced savory flavor.

Health Considerations and Nutritional Value

Low-carb broccoli tots are an excellent choice for individuals managing their carb intake or following specific dietary guidelines. They’re packed with fiber, protein, and essential vitamins while being relatively low in calories. On average, each serving contains approximately:

• Calories: 120–150 per 6 tots
• Total Carbohydrates: 4–6 grams
• Fiber: 2–3 grams
• Net Carbs: 2–4 grams
• Protein: 8–10 grams
• Fat: 8–10 grams

Always check ingredient labels for accurate macros, especially if using store-bought cheese or almond flour.

Ingredients

• 2 cups cooked and squeezed broccoli (about 4 cups raw)
• 1 cup shredded cheese (cheddar, mozzarella, or Parmesan)
• ¼ cup almond flour
• 2 large eggs
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon salt
• ¼ teaspoon black pepper

Directions

1. Preheat your oven to 400°F (200°C).
2. Steam or microwave broccoli until soft, then squeeze out all excess water.
3. In a mixing bowl, combine broccoli, cheese, almond flour, eggs, garlic powder, onion powder, salt, and pepper.
4. Form the mixture into tot shapes and arrange on a lined baking sheet.
5. Bake for 15–20 minutes, turning halfway, until golden brown.
6. Let cool slightly before serving.

FAQ

Can I use frozen broccoli?

Yes, you can use frozen broccoli. Thaw it completely, drain any liquid, and proceed with squeezing out the moisture before mixing.

What cheese works best?

Shredded cheddar, mozzarella, or Parmesan are great choices due to their melting properties and flavor profiles.

How do I reheat leftover tots?

Reheat in the oven at 350°F (175°C) for 5–7 minutes for optimal crispiness. Avoid microwaving, as it may make them soggy.

Are these tots suitable for paleo diets?

They can be adapted for paleo by omitting almond flour and relying more on cheese or crushed nuts for binding.

Summary

Low-carb broccoli tots offer a flavorful and nutritious way to enjoy a classic comfort food. With simple ingredients and customizable options, they fit perfectly into various dietary lifestyles.