Keto Cheddar Broccoli Tots

By Dr. Eric Berg DC

10/14/2024

Keto Cheddar Broccoli Tots

Total Time: 30 minutes

Serves: 8

Per serving: 169 calories, 9 g protein, 4.8 g carbohydrates, 13.4 g fat

Ingredients

3 large eggs

1 tsp kosher salt

¼ tsp black pepper

½ tsp garlic powder

½ tsp dried oregano

⅛ tsp chili powder

1 cup almond flour

1 cup sharp cheddar cheese, grated

12 oz frozen riced broccoli, thawed and drained

Directions:

Preheat oven to 400 degrees F / 204 degrees C. Line two rimmed baking sheets with parchment paper.
In large bowl, beat eggs with salt, pepper, garlic powder, oregano, and chili powder.
Add almond flour and cheese to mixture and stir until well combined.
Carefully fold in riced broccoli, then use hands to mold mixture into 24 evenly sized patties.
Arrange patties on prepared baking sheets, ensuring they're equally spaced and not touching.
Bake in preheated oven for 15 minutes or until golden brown.
Let cooked Broccoli Tots cool for 3 to 5 minutes before serving.

Recipe tips:

Finely chop fresh broccoli instead of using frozen broccoli rice for a crunchier texture and fresher taste.
To reduce cooking time, use an air fryer instead of an oven. Place the tots in the preheated air fryer basket and cook at 375 degrees F (190 degrees C) for 10 to 15 minutes.
Serve with your favorite low-carb dipping sauce, such as ranch dressing, marinara sauce, or guacamole.
Experiment with different types of shredded cheese, such as mozzarella, pepper jack, or Gouda.
Use a mini muffin tin to make smaller, bite-sized tots for parties or easy meal prep.
Save time by using a food processor to grate the cheese and chop fresh broccoli florets.

These Keto Cheddar Broccoli Tots can be whipped up in just 30 minutes, making them a quick and easy meal option for busy families.

Packed with wholesome ingredients, including riced broccoli and almond flour, they provide essential nutrients while keeping you in fat-burning mode.

Best of all, they're low-carb and won't disrupt ketosis, allowing you to enjoy a delicious treat while staying on track with your health goals.

Why you’ll love this keto-friendly recipe

Tater tots are a beloved comfort food, and with this keto-friendly twist, you can indulge without raising your blood sugar levels.

These Keto Cheddar Broccoli Tots are created with just a few nutritious ingredients, making this recipe not only simple but also a wholesome option for anyone following a low-carb lifestyle.

The main ingredient, broccoli, is a health-promoting cruciferous vegetable loaded with vitamin C and folate.

Moreover, a study published in Antibiotics reveals that broccoli is one of the best dietary sources of glucosinolates. This group of sulfur-containing compounds is known for their impressive health benefits, including their potential to reduce cancer risk.

“Broccoli is also a fiber-rich vegetable that supports heart health by helping to balance cholesterol levels and maintaining proper blood pressure regulation,” explains Dr. Berg.

Unlike traditional recipes that use bread crumbs, these tots incorporate almond flour, a low-carb and gluten-free option rich in protein and healthy fats.

However, for those with nut allergies, it’s crucial to avoid almond flour and use coconut flour instead. Keep in mind that coconut flour absorbs more liquid than almond flour, and you'll need to adjust the quantity accordingly.

Another reason to love this recipe is its versatility, allowing you to personalize it to your taste preferences.

For example, you can easily create zucchini tots by using the same base recipe and swapping shredded zucchini for the riced broccoli. This variation adds a delightful twist and allows you to enjoy another nutritious vegetable while maintaining the same delicious texture and flavor.

You can enhance the flavor of the broccoli mixture by incorporating Parmesan or mozzarella cheese, or you can sprinkle it on top just before baking. This adds a deliciously cheesy layer that melts to perfection, elevating the overall taste and texture of these tots.

Avocado dip

What to serve with Keto Cheddar Broccoli Tots

Pairing your low-carb and gluten-free Broccoli Tots with the perfect dip can elevate your dining experience.

Here are delicious options of what to serve with Keto Cheddar Broccoli Tots.

Keto Creamy Avocado Dip

This zesty Keto Creamy Avocado Dip provides a refreshing contrast to the rich flavors of these cheesy Broccoli Tots.

Made with avocado, lime juice, and a blend of herbs and spices, this spread is full of nutrients and healthy fats that'll keep you satiated until your next meal.

Keto Tahini Dip

Whether drizzled over your baked Broccoli Tots or served on the side, this Keto Tahini Dip offers a delightfully nutty and earthy flavor.

The rich, smooth texture of tahini enhances the satisfying crunch of the tots, while the lemon juice and aromatic spices bring a vibrant burst of flavors.

Keto Smoked Trout Dip

Elevate your homemade Broccoli Tots with this indulgent Keto Smoked Trout Dip.

Infused with smoky, mouthwatering trout and a silky cream cheese base, this spread presents a sophisticated accompaniment that delivers a gourmet touch to your meal.

Tzatziki sauce

Keto Tzatziki Dip

A staple in Greek cuisine, Keto Tzatziki Dip combines cucumbers, yogurt, garlic, and dill, providing a velvety contrast to the warm, crispy tots.

Tzatziki's light and refreshing taste makes it an ideal dip for summer parties or barbecue gatherings.

Blue Cheese Dip

This Blue Cheese Dip is sure to satisfy your cravings with its rich, creamy texture and bold, tangy flavor.

Simply mix crumbled blue cheese, mayonnaise, sour cream, Worcestershire sauce, and garlic powder for a tasty condiment that'll have you coming back for more.

Spinach Artichoke Dip

Another crowd-pleaser is this Spinach Artichoke Dip, which features a decadent base packed with savory spinach and artichokes.

Enjoy this creamy delight, whether hot or cold, for a rich and flavorful experience that pairs perfectly with Keto Cheddar Broccoli Tots.

Sun-dried tomato dip

Sun-dried Tomato Pesto Dip

Experience summer flavors all year round with this Sun-dried Tomato Pesto Dip.

The tomato-infused pesto adds an earthy, slightly sweet note to your tots, making it an enticing option for those who appreciate bolder flavors.

Keto Cauliflower Queso Dip

Add a Mexican twist to your tots with this Keto Cauliflower Queso Dip.

This spread, loaded with cheese, spices, and smooth cauliflower, offers a spicy kick that'll have your taste buds dancing.

Man placing food in the fridge

Storing and reheating tips

If you plan to make a batch of Cheddar Broccoli Tots ahead of time, store them in an airtight container in the fridge for up to three days.

To reheat, use an oven or an air fryer set to 350 degrees F (177 degrees C) for 5 to 7 minutes or until they’re heated through and crispy on the outside.

For best results, place the Broccoli Tots on a parchment-lined baking sheet before reheating to prevent sticking and maintain their crunchy texture. Avoid using a microwave to reheat, as it may make them soggy.

You can also freeze these Cheddar Broccoli Tots for up to three months, making them a convenient option for busy weeknights. Simply prepare the tots, allow them to cool, and then store them in a freezer bag.

When you're ready to enjoy them, just reheat them for a delicious and homemade treat whenever you need it!

Broccoli tots with sauce

Final thoughts

These Keto Cheddar Broccoli Tots are ready in 30 minutes and prepared with just a few simple but nutritious ingredients, making them an ideal choice for busy weeknights.

Pair these cheesy tots with your favorite low-carb sauce, such as Keto Creamy Avocado Dip, Blue Cheese Dip, or Keto Tahini Dip.

FAQ

1. How many carbs are in Keto Cheddar Broccoli Tots?

This recipe contains 4.8 grams of carbs per serving, making it suitable for those following a Healthy Keto® diet.

2. Can I have cheddar cheese on keto?

Yes, cheddar cheese can be included in a keto diet, provided it's grass-fed, organic, and consumed in moderation.

3. Are Keto Cheddar Broccoli Tots gluten-free?

Yes, those with gluten sensitivity can eat Broccoli Tots as they’re prepared with gluten-free almond flour instead of traditional wheat flour.

4. What can I serve with Keto Cheddar Broccoli Tots?

These tots make a great side dish or appetizer, especially when served with dips such as Keto Cauliflower Queso Dip, Keto Smoked Trout Dip, or Sun-dried Tomato Pesto. For a complete meal, you can also pair them with a low-carb salad or your favorite grilled protein.

5. What are broccoli tots made of?

This recipe uses broccoli, cheddar cheese, almond flour, eggs, and seasonings to make delicious and nourishing tots.

6. Are broccoli tots healthier than tater tots?

Yes, broccoli tots are generally healthier than tater tots, as they contain more nutrients and fewer carbs. Broccoli is a wholesome vegetable, rich in vitamins, minerals, and antioxidants, making it an excellent choice for supporting a healthy body.

In comparison, tater tots are typically made with processed potatoes, which are high in starchy carbohydrates that can contribute to blood sugar imbalances and weight gain.

7. Are veggie tots healthy?

Yes, as long as they’re made with nutritious ingredients and not fried in unhealthy vegetables or refined seed oils. Veggie tots, such as this Keto Cheddar Broccoli recipe, provide a tasty and convenient way to incorporate more vegetables into your diet.