Broccoli Tots

Broccoli Tots
Fat 34%Carbs 48%Protein 19%
Percent Calories

5 tots of broccoli tots contains 373 Calories The macronutrient breakdown is 48% carbs, 34% fat, and 19% protein. This is a good source of protein (31% of your Daily Value), potassium (7% of your Daily Value), and calcium (33% of your Daily Value).

Makes
20 tots
Prep Time
15 minutes
Cook Time
25 minutes

Ingredients

Directions

  1. Preheat the oven to 400 degrees F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
  2. Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
  3. Chop broccoli finely and mix thoroughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Next, Place on your prepared baking sheet
  4. Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!

Nutrition Facts

For 5 tots of broccoli tots (162g)

NutrientValue%DV
Calories373
Fats14g 18%
Saturated fats7g 33%
Trans fats0.3g
Cholesterol81mg 27%
Sodium1193mg 52%
Carbs45g 16%
Net carbs41g
Fiber3g 12%
Sugar5g
Protein17g
Calcium332mg 33%
Iron4mg 44%
Potassium324mg 7%
Vitamin D0.4μg 3%
Vitamins and Minerals
Alpha carotene0.1μg
Beta carotene34μg
Caffeine0mg
Choline56mg 10%
Copper0.2mg 22%
Fluoride10μg
Folate (B9)104μg 26%
Lycopene0μg
Magnesium48mg 11%
Manganese1mg 32%
Niacin4mg 25%
Pantothenic acid1mg 18%
Phosphorus286mg 41%
Retinol95μg
Riboflavin (B2)0.5mg 36%
Selenium27μg 49%
Theobromine0mg
Thiamine1mg 46%
Vitamin A IU1437IU
Vitamin A151μg 17%
Vitamin B121μg 24%
Vitamin B60.2mg 14%
Vitamin C36mg 40%
Vitamin D IU18IU
Vitamin D20μg
Vitamin D30.4μg
Vitamin E0.5mg 3%
Vitamin K15μg 13%
Zinc2mg 20%
Sugars
Sugar5g
Sucrose0.3g
Glucose2g
Fructose2g
Lactose0g
Maltose1g
Galactose0g
Starch32g
Fats
Saturated fats7g 33%
Monounsaturated fats3g
Polyunsaturated fats2g
Trans fats0.3g
Fatty Acids
Total omega 30.1g
Total omega 60.5g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid1g
Cystine0.2g
Glutamic acid4g
Glycine1g
Histidine0.4g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.4g
Phenylalanine1g
Proline2g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine1g