Broccoli Cheddar Tots – The Ultimate Guide to This Healthy, Cheesy Snack

Broccoli Cheddar Tots have taken center stage in the world of wholesome comfort food. These golden, crispy bites offer a fantastic way to sneak veggies into your diet while enjoying the gooey goodness of melted cheddar. In this guide, we’ll explore everything about broccoli cheddar tots — from their health benefits and homemade versions to the best dips and how they stack up against tater tots and cauliflower tots. Looking for inspiration? Try this ultimate cauliflower tots guide to compare and expand your healthy snack menu.

What Are Broccoli Cheddar Tots?

History and Origin of Broccoli Tots

Broccoli cheddar tots were born out of the demand for a healthier alternative to traditional potato tater tots. With the rise of low-carb diets and gluten-free trends, foodies and health-conscious cooks alike began experimenting with nutrient-rich vegetables to reimagine classic comfort foods. Broccoli, known for its powerful antioxidants and dietary fiber, became a front-runner. Combined with sharp cheddar and a simple binder like egg or almond flour, this snack became a hit in both family kitchens and upscale cafés.

These tots aren’t just a fad — they represent a shift toward better eating without sacrificing taste. They’ve earned a reputation as a favorite among picky kids, keto dieters, and busy parents seeking meal-prep-friendly options.

Why Broccoli and Cheddar Are a Perfect Pair

Broccoli and cheddar aren’t just delicious — they’re nutritionally complementary. Broccoli provides fiber, vitamin C, and calcium, while cheddar cheese adds protein and flavor-packed fats. The combination is both indulgent and nourishing, offering the crispy exterior and creamy interior that’s signature to any tot variation.

More importantly, this duo delivers on taste and texture. The earthy notes of broccoli balance the rich, savory sharpness of cheddar, creating a bite that’s satisfying and snackable.

Don’t miss our spicy edamame recipe if you love veggie-forward snack ideas with bold flavors.

Nutritional Benefits of Broccoli Cheddar Tots

Key Nutrients in Broccoli and Cheddar

Broccoli cheddar tots aren’t just a tasty way to get your veggie fix—they pack a serious nutritional punch. Let’s break down the core ingredients:

Broccoli is loaded with:

• Vitamin C – Supports immune health and collagen production.
• Vitamin K – Essential for bone strength and blood clotting.
• Fiber – Aids digestion and helps keep you full.
• Folate – Especially important for cell growth and metabolism.
• Antioxidants, Such as sulforaphane, are known for fighting inflammation and chronic disease.

Cheddar cheese offers:

• Protein – Keeps you feeling satisfied longer.
• Calcium – Builds strong bones and teeth.
• Vitamin A – Supports vision and immune health.
• Healthy fats – Necessary for absorbing fat-soluble vitamins like A, D, and E.

When you combine these two powerhouse ingredients, you get a snack that balances fiber, fats, and protein — a rare trio in most bite-sized foods.

Check out apple chips if you’re looking for another nutritious and crispy snack with a sweet twist.

Health Comparison: Broccoli Tots vs Tater Tots

It’s no secret that traditional tater tots are more indulgent than nutritious. Let’s see how they stack up against broccoli cheddar tots in a side-by-side nutritional comparison:

Nutritional Element	Broccoli Cheddar Tots (per 6 pcs)	Traditional Tater Tots (per 6 pcs)
Calories	120–150 kcal	180–210 kcal
Carbohydrates	8–12g	20–26g
Fiber	3–4g	1–2g
Protein	6–7g	2–3g
Fat	8–10g	10–12g

Key Takeaways:

• Broccoli tots have half the carbs of regular tots.
• They’re higher in fiber and protein, which means better satiety.
• When baked (instead of fried), they’re lower in calories and fats.

A study published by Harvard T.H. Chan School of Public Health emphasizes the importance of replacing starchy, processed foods with vegetables for better long-term health outcomes.

How to Make Broccoli Cheddar Tots at Home

Ingredients Breakdown and Substitutes

Making Broccoli Cheddar Tots at home is surprisingly easy, and the beauty lies in how customizable they are. Here’s a simple list of what you’ll need, plus smart alternatives if you want to adapt it to different diets.

Core Ingredients:

• Broccoli (2 cups, finely chopped) – Fresh or frozen, steamed until tender
• Cheddar Cheese (1 cup, shredded) – Sharp cheddar works best for flavor
• Egg (1 large) – Acts as a binder
• Breadcrumbs (½ cup) – Use panko, almond flour (keto), or gluten-free crumbs
• Salt (½ tsp)
• Garlic Powder (½ tsp)
• Onion Powder (¼ tsp)
• Pepper (to taste)

Optional Add-ins:

• Parmesan cheese – For added umami
• Chopped herbs – Like parsley or chives for freshness
• Red pepper flakes – For a kick of heat

Smart Substitutes:

• Dairy-free cheese for vegan versions
• Flax egg (1 tbsp ground flax + 3 tbsp water) to make it egg-free
• Cauliflower in place of broccoli for a milder flavor profile

Want to explore cauliflower versions? Discover great ideas like this mushrooms cauliflower skillet for another veggie-forward option.

Step-by-Step Preparation Instructions

Follow these easy steps to get perfect, crispy tots every time:

Step 1: Steam and Chop the Broccoli
Steam your broccoli until tender (about 4–5 minutes), then finely chop. Too large and the tots won’t hold together.

Step 2: Mix the Ingredients
In a bowl, combine chopped broccoli, shredded cheddar, egg, breadcrumbs, and seasonings. Mix until everything is well incorporated and the mixture holds together when pressed.

Step 3: Shape into Tots
Scoop out a tablespoon of the mixture and form it into a tot shape using your hands. You should get about 18–20 tots from this batch.

Step 4: Bake or Air Fry

• Bake: Place tots on a lined baking sheet, spray lightly with oil, and bake at 400°F for 20–25 minutes, flipping halfway.
• Air Fry: Cook at 375°F for 10–12 minutes until golden and crispy.

Step 5: Serve and Enjoy
Serve hot with your favorite dipping sauce (we’ll explore sauce pairings in Part 5). They also reheat well in a toaster oven or air fryer.

Check out the oatmeal pancakes guide for another easy, family-approved breakfast or snack that’s healthy and satisfying.

Carbs and Calories in Broccoli Cheddar Tots

How Many Carbs in Broccoli Tots?

If you’re watching your carb intake, Broccoli Cheddar Tots can be a great low-carb alternative to traditional tater tots. But how many carbs are in a serving?

Here’s a quick breakdown:

Serving Size (6–8 tots)	Total Carbs	Net Carbs*	Calories
Classic Broccoli Tots	10–12g	7–9g	120–150
Keto Version (almond flour)	6–8g	4–6g	110–130

*Net carbs = Total carbs – fiber

Compared to tater tots, which average 22–26g of total carbs per serving, broccoli cheddar tots can cut carbs in half, especially when made with low-carb binders like almond flour or coconut flour.

If you’re on a ketogenic or diabetic-friendly diet, this swap is a game-changer. You’ll still get the satisfying crunch and cheesiness, but without the blood sugar spike.

Looking for more low-carb bites? Don’t miss our cheesy almond protein balls — perfect for snacking without the guilt.

Low-Carb or Keto Options and Tweaks

To make your broccoli cheddar tots even more carb-conscious, try these adjustments:

1. Swap Breadcrumbs with Almond Flour
This reduces both carbs and gluten, and boosts protein and fiber.

2. Add an Extra Egg
It enhances binding, which is helpful if you’re removing starchy fillers.

3. Avoid Pre-Made Mixes
Some store-bought versions include added starches and fillers. Stick to homemade or carefully read labels.

4. Air Fry Instead of Frying in Oil
Frying can add extra calories and unnecessary fats. Air frying gives you that same crispiness with up to 75% less fat.

Looking to track calories more closely? Discover spicy edamame as a high-protein, low-calorie snack that pairs well with any healthy meal plan.

Best Dips and Sauces for Broccoli Tots

Top Homemade Sauces That Pair Well

Sure, Broccoli Cheddar Tots taste amazing on their own. But the right sauce can take them from snackable to sensational. If you’re cooking at home, these easy-to-make dips will instantly upgrade your tot game:

1. Garlic Greek Yogurt Dip
Light, tangy, and packed with protein, this dip balances out the richness of cheddar perfectly.

• Ingredients: Greek yogurt, garlic powder, lemon juice, salt, pepper.

2. Spicy Sriracha Mayo
Want a creamy kick? This one’s bold and addictive.

• Ingredients: Mayo, sriracha, lime juice. Mix and chill.

3. Classic Ranch (Homemade)
A go-to for kids and adults alike.

• Ingredients: Sour cream, mayo, dried dill, garlic powder, onion powder, parsley, and milk to thin.

4. Cheddar Beer Cheese Sauce
Level up the cheese with more cheese! This warm dip is next-level with baked tots.

• Ingredients: Butter, flour, milk, shredded cheddar, light beer.

5. Avocado Lime Crema
Creamy and zesty, perfect for keto-friendly bites.

• Ingredients: Avocado, sour cream, lime juice, garlic, salt.

Don’t miss our apple chips recipe for another crunchy snack that also plays well with these same sauces—especially the yogurt-based ones!

Store-Bought Sauces Worth Trying

If you’re short on time or just want to grab something tasty off the shelf, here are some store-bought dips that work beautifully with broccoli cheddar tots:

Sauce/Dip	Best For	Flavor Profile
Primal Kitchen Ranch	Keto-friendly, dairy-free	Creamy, tangy
Sir Kensington’s Chipotle Mayo	Bold flavor lovers	Smoky, spicy, creamy
Annie’s Organic Ketchup	Kids or classic combo	Mild and slightly sweet
Trader Joe’s Green Goddess Dip	Herb fans	Fresh, garlicky, herby
Frank’s RedHot Buffalo Ranch	For a spicy punch	Tangy, spicy, creamy

Remember: the goal is balance. Rich cheddar calls for something cool and creamy, while broccoli’s earthy notes benefit from a little zing or spice.

Looking for a sweet contrast? Check out our caramel pudding cream—oddly enough, a drizzle of sweet-savory can work as a surprising tot topper!

Are Broccoli Cheddar Tots Healthy?

Broccoli Tots vs Cauliflower Tots: Which Is Healthier?

This is one of the most common questions for folks trying to clean up their snacking habits: Are broccoli cheddar tots healthier than cauliflower tots? The answer depends on what you’re optimizing for—carbs, calories, taste, or texture.

Let’s compare:

Feature	Broccoli Cheddar Tots	Cauliflower Tots
Calories (per 6 tots)	120–150 kcal	100–130 kcal
Carbs	10–12g	8–10g
Fiber	3–4g	2–3g
Protein	6–7g	4–5g
Taste	Savory, cheesy, full-bodied	Mild, neutral
Texture	Firm, rich, gooey	Soft, lighter

So, are cauliflower tots healthier than tater tots? Yes—and so are broccoli tots. But between broccoli and cauliflower, broccoli tots offer more fiber, protein, and flavor, especially with cheddar included.

Discover great ideas like our cauliflower tots guide for a deeper dive into prep tips, flavor combinations, and nutrition facts.

Baked vs Fried: Health Considerations

One of the biggest influencers on the healthiness of broccoli cheddar tots is how you cook them. Baking or air-frying gives you that crave-worthy crispness without the excess oil. Let’s break down the differences:

Cooking Method	Calories	Fat	Texture
Fried	180–200	12–15g	Very crispy, oil-rich
Baked	120–150	6–9g	Crisp outside, soft inside
Air-Fried	110–130	5–7g	Extra crispy with minimal oil

Baking and air frying not only reduce calories but also help avoid harmful trans fats often found in fried foods.

Also, using whole-food ingredients (like fresh broccoli, natural cheddar, and minimal breadcrumbs) makes a huge difference. The fewer processed elements, the better for your body.

Looking for another wholesome side? Don’t miss our balsamic-glazed carrots for a roasted veggie option bursting with flavor.

Kid-Friendly and Meal Prep Tips

Making Broccoli Tots Appealing to Kids

Let’s be honest — getting kids to eat vegetables is a struggle for many parents. But Broccoli Cheddar Tots turn that battle into a win. They’re bite-sized, cheesy, and dippable, which checks all the boxes for picky eaters. Here’s how to make them irresistible to kids:

1. Use a mini muffin tin.
Baking your tots in muffin tins gives them a cute, uniform shape that looks fun and makes handling easier for small fingers.

2. Sneak in extra flavor.
Add a bit of garlic powder, onion powder, or even a hint of parmesan to boost savory notes. These layers of flavor help mask the “green veggie” taste.

3. Pair with fun sauces.
Kids love dipping. Serve with ketchup, ranch, or a yogurt-based dip. Even honey mustard can be a hit.

4. Let them help.
Involve kids in the prep! Let them mix the batter or shape the tots. When kids help make food, they’re more likely to eat it.

5. Make them colorful.
Mix in finely chopped carrots or red bell peppers for a rainbow effect that’s both nutritious and eye-catching.

Don’t miss our croissant French toast for another kid-approved treat that combines fun textures with rich flavors.

Freezing, Reheating, and Batch Cooking Tips

One of the best things about broccoli cheddar tots? They’re perfect for meal prep. Whether you’re planning school lunches or prepping snacks for the week, here’s how to make your life easier:

How to Freeze Broccoli Cheddar Tots:

1. Let the cooked tots cool completely.
2. Place them on a baking sheet in a single layer (not touching) and freeze for 1–2 hours.
3. Transfer to a freezer-safe bag or an airtight container. Label with the date.

Freezing Shelf Life:
They’ll stay fresh in the freezer for up to 3 months.

How to Reheat for Best Results:

• Oven: Bake at 375°F for 10–12 minutes.
• Air fryer: 375°F for 6–8 minutes.
• Microwave: 1–2 minutes (note: they won’t stay crispy).

Batch Cooking Pro Tip:
Double or triple the recipe and divide the mixture into smaller containers to make weekday cooking effortless. You can also freeze them before baking and cook from frozen — just add 5 extra minutes to your bake time.

Check out our churro cronuts for another make-ahead breakfast or snack that stores beautifully.

Variations and Creative Additions

Cheese Swaps and Veggie Add-Ins

The beauty of Broccoli Cheddar Tots lies in their flexibility. While the broccoli + cheddar combo is a fan favorite, you can easily shake things up with different ingredients to match your taste, dietary needs, or what’s already in your fridge.

Cheese Variations:

• Mozzarella – Melty and mild, perfect for kids
• Pepper Jack – Adds a spicy twist
• Parmesan – Savory and sharp, pairs well with herbs
• Goat Cheese – Creamy with a tang, ideal for more sophisticated palates

Veggie Add-Ins:

• Zucchini – Adds moisture and bulk; be sure to squeeze out water
• Carrots – Subtle sweetness and color
• Cauliflower – Boosts volume and lowers net carbs
• Spinach – Rich in iron; chop finely for even mixing
• Sweet potato – A bit starchier but great for texture and flavor balance

Each of these can be mixed and matched to create your signature tot recipe. Just keep the moisture balance in check: overly wet veggies can lead to soggy tots, so pat them dry or pre-cook when necessary.

Want inspiration for veggie-focused meals? Check out our vegetable beef soup for another cozy, nutrient-packed option.

Flavor Enhancers: Spices, Herbs, and More

If you’ve mastered the base recipe and are ready to play with bolder profiles, try these simple ways to add depth to your broccoli cheddar tots:

Spices to Try:

• Smoked Paprika – Adds a deep, smoky flavor
• Cumin – Earthy and aromatic
• Curry Powder – For an Indian-inspired twist
• Chili Flakes – Bring heat without altering texture

Herbs That Work:

• Chives – Mild onion flavor that pairs great with cheddar
• Basil – Sweet and slightly peppery
• Thyme – Pungent and earthy, perfect for roasting

Crunch Boosters:

• Panko topping – Sprinkle over tots before baking for extra crunch
• Toasted sesame seeds – Add a nutty flavor and visual appeal

For another unique take on comfort food, check out our garlic knots recipe — it’s another carb-light, flavor-heavy crowd-pleaser.

Broccoli Tots in Popular Diets

Are They Suitable for Keto, Paleo, and Gluten-Free Diets?

The versatility of Broccoli Cheddar Tots means they can fit seamlessly into a variety of popular diet plans, as long as you tweak a few ingredients.

Keto Diet:
Yes, broccoli tots are keto-friendly, with a few adjustments. Swap breadcrumbs for almond flour, crushed pork rinds, or coconut flour, and use full-fat cheddar cheese. Each serving can clock in at under 6g net carbs, making it a perfect snack or side.

Paleo Diet:
For paleo eaters, skip dairy and grains. Use nutritional yeast instead of cheese for that cheesy flavor, and cassava flour or almond flour in place of breadcrumbs. Stick to olive oil or coconut oil for baking or frying.

Gluten-Free Diet:
Easily achieved by replacing breadcrumbs with gluten-free panko or ground oats. Most cheeses are naturally gluten-free, but always double-check the packaging for any hidden starches or additives.

Here’s a quick reference:

Diet Type	Modifications Needed
Keto	Almond flour, full-fat cheese
Paleo	Nutritional yeast, cassava/almond flour
Gluten-Free	GF breadcrumbs or oats

Looking for another gluten-free idea? Try our gluten-free crepes for a sweet or savory breakfast that’s light and delicious.

Tips for Making Vegan Broccoli Tots

If you’re dairy-free or fully vegan, broccoli cheddar tots can still be part of your snack rotation with just a few plant-based adjustments.

Vegan Cheese Options:

• Look for cashew-based cheddar alternatives
• Nutritional yeast + plant milk can create a cheesy texture

Binder Substitutes:

• Replace egg with a flax egg (1 tbsp ground flax + 3 tbsp water)
• Or use mashed potatoes or blended chickpeas for binding

Flavor Boosters for Vegan Versions:

• Add a dash of turmeric for color and warmth
• Smoked paprika and black salt (kala namak) for a savory, eggy finish

Don’t miss our fruit and yogurt smoothie — easily made vegan and great alongside your tots for a balanced meal.

FAQ : Broccoli Cheddar Tots

How many carbs are in broccoli tots?

A standard homemade serving of broccoli cheddar tots (6–8 pieces) contains approximately 10–12g of total carbs, with about 7–9g net carbs after subtracting fiber. If you use almond flour instead of breadcrumbs, you can reduce net carbs to 4–6g, making them a great low-carb option for keto diets.

How many carbs are in broccoli cheddar bites?

While similar to tots, broccoli cheddar bites tend to be slightly smaller and more compressed. Their carb count ranges from 8–10g per serving, depending on the recipe. Frozen, store-bought versions may contain up to 14g of carbs due to added starches, so always check the label.

What sauce goes with broccoli tots?

The best sauces for broccoli cheddar tots complement their cheesy, savory flavor. Top picks include:

• Greek yogurt garlic dip
• Spicy sriracha mayo
• Classic ranch dressing
• Avocado lime crema
• Honey mustard

Each dip adds a new flavor dimension. For kids, ranch or ketchup is often a winner. For adults, a creamy or spicy sauce usually enhances the bite.

Are broccoli tots healthier than tater tots?

Yes, in most cases. Broccoli tots contain fewer carbs, more fiber, and more vitamins than traditional tater tots. Plus, they’re usually baked instead of fried, making them lower in fat. The inclusion of broccoli adds nutritional value, including vitamin C, folate, and antioxidants that are lacking in white potatoes.

Is broccoli high in carbs?

Not really. Broccoli is a low-carb vegetable, making it popular in keto and diabetic diets. One cup of cooked broccoli contains about 6g total carbs and 2.5g of fiber, equating to 3.5g net carbs. This makes it ideal for recipes like broccoli cheddar tots.

Are cauliflower tots healthier than tater tots?

Absolutely. Like broccoli tots, cauliflower tots offer a healthier alternative with fewer carbs, lower calories, and added nutrients. They’re slightly lighter in texture than broccoli tots and have a more neutral flavor, which makes them perfect for seasoning creatively.

Why Broccoli Cheddar Tots Deserve a Spot in Your Kitchen

Whether you’re craving comfort food or trying to sneak veggies into your meals, Broccoli Cheddar Tots are the ultimate healthy snack. They’re versatile, freezer-friendly, and easily adapted to suit a variety of diets — from keto to vegan.

These tots check all the boxes:

• Flavorful: Thanks to sharp cheddar and savory seasonings.
• Nutritious: Loaded with fiber, vitamins, and protein.
• Customizable: Add-ins, cheese swaps, and herbs make them exciting every time.
• Kid-friendly: Even picky eaters will love them, especially when paired with fun sauces.
• Meal-prep approved: Make a big batch and reheat throughout the week.

So, ditch the store-bought snacks and bring wholesome, crispy, cheesy goodness to your kitchen today.

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