1 serving of broccoli tots contains 378 Calories. The macronutrient breakdown is 48% carbs, 33% fat, and 19% protein. This is a good source of protein (31% of your Daily Value), fiber (16% of your Daily Value), and potassium (8% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 25 minutes
Ingredients
Cheddar cheese 1 cup, shredded or 113g
Directions
- Preheat the oven to 400°F. Grease a baking sheet with oil or line it with parchment paper.
- Blanch the broccoli in boiling water for 1 minute, then immediately transfer to cold water to stop the cooking process. Drain thoroughly.
- Finely chop the broccoli and combine it with the egg, onions, cheddar, breadcrumbs, salt, and pepper. Shape about 1.5 tablespoons of the mixture into tater-tot shapes and place them on the prepared baking sheet.
- Bake for 18-24 minutes, turning halfway through, until golden brown and crispy. Serve hot.
Nutrition Facts
For 1 serving of broccoli tots (172g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 378 | |
| Fats | 14g | 18% |
| Saturated fats | 7g | 33% |
| Trans fats | 0.3g | |
| Cholesterol | 81mg | 27% |
| Sodium | 1198mg | 52% |
| Carbs | 46g | 17% |
| Net carbs | 41g | |
| Fiber | 4g | 16% |
| Sugar | 5g | |
| Protein | 18g | |
| Calcium | 337mg | 34% |
| Iron | 4mg | 44% |
| Potassium | 359mg | 8% |
| Vitamin D | 0.4μg | 3% |
| Vitamins and Minerals | ||
| Alpha carotene | 12μg | |
| Beta carotene | 199μg | |
| Caffeine | 0mg | |
| Choline | 65mg | 12% |
| Copper | 0.2mg | 23% |
| Fluoride | 11μg | |
| Folate (B9) | 107μg | 27% |
| Lycopene | 0.1μg | |
| Magnesium | 49mg | 12% |
| Manganese | 1mg | 35% |
| Niacin | 4mg | 25% |
| Pantothenic acid | 1mg | 19% |
| Phosphorus | 293mg | 42% |
| Retinol | 95μg | |
| Riboflavin (B2) | 0.5mg | 37% |
| Selenium | 27μg | 50% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 47% |
| Vitamin A IU | 659IU | |
| Vitamin A | 112μg | 12% |
| Vitamin B12 | 1μg | 23% |
| Vitamin B6 | 0.2mg | 17% |
| Vitamin C | 44mg | 48% |
| Vitamin D IU | 18IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.4μg | |
| Vitamin E | 1mg | 6% |
| Vitamin K | 62μg | 52% |
| Zinc | 2mg | 20% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 0.4g | |
| Glucose | 2g | |
| Fructose | 2g | |
| Lactose | 0.2g | |
| Maltose | 1g | |
| Galactose | 0g | |
| Starch | 32g | |
| Fats | ||
| Saturated fats | 7g | 33% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0.3g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 0.5g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 2g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |