Baked Veggie Tots
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.These easy Baked Veggie Tots are one of my favorite ways to get my kids to eat both broccoli and cauliflower in one bite. Since they’re baked instead of fried, they’re a healthier and super tasty option that babies, toddlers, and even older kids really enjoy. I serve them with my creamy chive dip, and definitely helps encourage even the picky eaters to give them a try.
Getting my kids to eat enough veggies can be a real challenge, so I’m always finding new ways to sneak them in without a fight. Turning broccoli and cauliflower into crispy, golden tots was the clever trick that finally did the job, and it totally worked! Just like when I make these buffalo cauliflower wings, they absolutely love them too.
They love anything bite-sized and dippable, so these veggie tots were an instant favorite. Watching them happily eat their veggies (and ask for more) made this recipe an easy winner in our house.
👩🏽🍳 Why I Love This Recipe
I totally adore these cauliflower broccoli tots and not just because they’re a hit with my kids. I’ve never been a big fan of traditional “kid food” because it usually means fried, greasy, and low on nutrients. But these veggie tots? They’re the kind of snack I feel great about making. They’ve got that fun, familiar shape kids love, and they’re secretly packed with broccoli, cauliflower, potatoes, white beans, and spices.
The potatoes help everything hold together and give that soft bite, while the broccoli and cauliflower blend in perfectly with a mild flavor. I keep the seasonings simple, especially for picky eaters, because sometimes less is more when introducing veggies. My veggie tots are baked, not fried, so they’re lighter but still golden and crisp on the edges. I’ve made these so many times for my family, and they’ve become one of those trusty snacks I can batch-prep ahead of time and have ready to go whenever someone gets hungry.
If you have kids, you can absolutely switch up the veggies based on what you have or what your kids like. Think carrots, sweet potato, spinach, or zucchini. My kids even help shape the tots, which makes the whole process fun and hands-on. It’s simple, and it helps build a healthy relationship with food right from the start. Whether you’re making a snack, lunchbox filler, or something for your baby learning to eat solids, these veggie tots are a win for the whole family.
🥘 Ingredients
I’ve included the ingredients for my broccoli and cauliflower tots as well as my creamy, tangy, chive dip which pairs perfectly with these tots! Here’s what you need:
Veggies: I use a mix of broccoli, cauliflower, potato, and onion to make these tots hearty and mild in flavor. The potato helps them stick together, and you can hardly taste the veggies once they’re seasoned and baked.
White Beans: I add white beans because they’re creamy, and bring some protein and fiber to the mix. They also help everything hold together without needing eggs.
Breadcrumbs: Whole wheat breadcrumbs work great for me, but any kind will do. If you need a gluten-free version, just swap in your favorite gluten-free breadcrumbs.
Seasonings: Salt and pepper are simple but key.
Chive Dip: I blend cashews with lemon juice, vinegar, garlic, salt, and chives to make a super creamy dip. It’s rich, tangy, and pairs perfectly with the crispy tots.
🔪 How To Make
I really enjoy making this veggie tots recipe because it’s so easy, and I know they’ll disappear fast. I always make a double batch just to be safe. Here’s how I like to make them:
Prep and Pre-Cook Veggies: First, I preheat my oven to 400 degrees Fahrenheit or 205 Celsius. I boil the potato for about 6 to 8 minutes, just until it’s fork tender. In the last couple of minutes, I toss in the broccoli and cauliflower to blanch them for about 2 minutes.
Mix It Up: After cooking, I strain the potato, broccoli, and cauliflower, then toss them into the food processor with the rest of the tot ingredients. I pulse just enough until the mixture looks crumbly but holds together nicely when pressed, kind of like a soft veggie dough.
Shape and Bake the Tots: I scoop out a heaping tablespoon of the mixture and roll it gently between my hands to form little oval-shaped tots. Then I line them up on a parchment-lined baking sheet and bake for 30 to 35 minutes, until the edges turn golden and crisp.
Make the Dip: This dip couldn’t be easier! I toss everything except the chives into my high-speed blender (I use my Vitamix) and blend until it’s super creamy. Then I add the chives and give it one last quick blend to mix them in.
Serve: Once the tots are golden and crispy, I take them out of the oven and serve them right away with the creamy chive dip. They’re definitely best warm and fresh.
💭 Expert Tips
My #1 Secret Tip for making my baked veggie tots is to make sure the veggie mixture is not too wet before shaping them. I always take the time to really strain the broccoli, cauliflower, and potato well after cooking because too much moisture makes the tots fall apart in the oven. If the mix still feels damp, I just stir in a little extra breadcrumbs until I can roll a tablespoon into a tot that holds its shape.
Other Tips To Keep In Mind:
- Don’t over-process: I like to pulse the mixture just until it’s crumbly but still sticks together when pressed. If I blend too much, the texture gets too smooth and the tots don’t hold up as well.
- Don’t overcook the potato: I boil the potato just until it’s fork-tender, usually around 6 to 8 minutes. If it cooks too long, it falls apart and makes the mixture too soft.
- Make the dip ahead of time: I often make the dip the night before because the texture gets even better after it sits. But if I’m short on time, it still turns out great when I make it while the tots are baking.
📖 Variations
Other Fresh Veggies: I’m all about using up what’s in the fridge, so I love tossing in whatever fresh veggies I have on hand. The key is to keep the balance right with the potato and breadcrumbs, and to make sure the veggies aren’t too watery so the tots hold together nicely. Here are some easy swaps for veggies in this recipe:
- Spinach: Sometimes I swap in spinach for some of the broccoli or cauliflower, usually about a half cup. It blends in easily and adds a nice color and mild flavor.
- Sweet Potato: I love using sweet potato instead of regular potato when I want a little extra sweetness. I just use the same amount and it works great.
- Zucchini: When I’ve got zucchini to use up, I dice it and salt it first to draw out some water. Then I mix it in just like I would with broccoli or cauliflower.
- Carrots: Grated carrots are another favorite of mine. I just grate them and swap them in for the broccoli or cauliflower one-to-one.
Cheesy Tots: I like mixing in a little shredded cheese for extra flavor. About a 1/4 cup of vegan or regular cheese works great and gives the tots a melty twist.
🍽 Serving Suggestions
Along with my creamy chive dip, I love serving these veggie tots with a variety of other dips too. Here are some of my go-to favorites:
Classic and Kid-Friendly: These are always a hit with my kids! Ketchup is their go-to, but they also love dipping their tots into thousand island dressing, it turns snack time into something they actually get excited about.
Rich and Creamy: These are totally my kind of dips, I’m all about those smooth, creamy textures! I love pairing the tots with vegan garlic aioli or vegan hummus.
Bold and Tangy: I’m a big fan of bold flavors, and these dips always bring that extra zing I’m craving. Whether it’s vegan BBQ sauce, vegan cheese sauce, or healthy marinara, they take these veggie tots to the next level every single time.
🧊 Storage Directions
Fridge: I always let the tots cool completely first, then I’ll transfer them to an airtight container. They’ll keep in the fridge for up to 5 days.
Freezer: Alternatively, if I’m making a big batch, I’ll freeze half in an airtight freezer safe container for up to 3 months! While I prefer them fresh out of the oven, they actually do pretty well frozen and reheated too.
Reheating: Reheat in the oven at 400 degrees Fahrenheit for about 15 minutes for the crispiest results. You can also reheat these veggie tots in the air fryer at 400 degrees Fahrenheit until crispy and warm.
❓Recipe FAQs
How do I keep the tots from falling apart?
If the mixture feels too wet, I add a little extra breadcrumbs. It should hold together when pressed, but not be sticky or overly soft.
Are these tots good for toddlers and babies?
Yes, they’re soft and easy to chew, and the flavors are gentle. My kids have loved these since they were babies, just make sure your little one is ready for solids!
Can I use frozen vegetables instead of fresh?
Absolutely. I do it all the time when I’m short on time. Just make sure to thaw them first and strain out any excess water so the mixture doesn’t get soggy.
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📋 Recipe Card
Baked Veggie Tots
These easy Baked Veggie Tots are one of my favorite ways to get my kids to eat both broccoli and cauliflower in one bite. Since they’re baked instead of fried, they’re a healthier and super tasty option that babies, toddlers, and even older kids really enjoy. I always serve them with my creamy chive dip, and definitely helps encourage even the picky eaters to give them a try.
Servings: 6
Calories: 64kcal
Ingredients
- 1 cup chopped broccoli
- 1 cup chopped cauliflower
- ½ cup potato , about 1 medium peeled potato
- ½ cup white beans
- ½ cup breadcrumbs
- 1 teaspoon minced onion , either red or yellow/white works
- ¾ teaspoon sea salt
- ¼ teaspoon ground black pepper
Creamy Chive Dip (optional but recommended):
- 1 ½ cups cashews
- 1 cup water
- 2 tablespoons lemon juice
- 1 tablespoon white distilled vinegar
- 1 clove garlic
- 1 teaspoon sea salt
- ½ cup chopped chives
Equipment
Instructions
- Preheat the oven to 400 F/ 205 C
- Boil potato for about 6-8 minutes, until just able to put fork in it. Blanch broccoli and cauliflower by dropping them in the boiling water for about a minute. You could also cook the potato in the microwave, and blanch the broccoli and cauliflower. Or cook them all in the microwave. See notes for instructions on using frozen veggies.
- While this is cooking, you can use the stems of the broccoli and cauliflower by cutting them into sticks or rounds. Mix with a drizzle of olive oil, dash of sea salt and black pepper. Put on a parchment lined cookie sheet and set aside.
- Strain the potato, broccoli and cauliflower and put in a food processor with the other ingredients.
- Pulse until mixture is crumbly and sticks together.
- Form into tot shapes. I used about a heaping tablespoon for each.
- Bake on a parchment lined cookie sheet for 30-35 minutes, or until the edges are browning. Also put the cookie sheet with the stems in the oven at the same time. Bake these for about 20 minutes, or until you get the texture you like.
- While baking, if making the dip, put all ingredients except the chives into a blender and blending until nice and smooth. Add in the chives and pulse to incorporate.
- When the tots and stems are done. Serve with the dip!
Notes
- My #1 Tip for making my baked veggie tots is to make sure the veggie mixture is not too wet before shaping them. I always take the time to really strain the broccoli, cauliflower, and potato well after cooking because too much moisture makes the tots fall apart in the oven. If the mix still feels damp, I just stir in a little extra breadcrumbs until I can roll a tablespoon into a tot that holds its shape.
- Don’t over-process: I like to pulse the mixture just until it’s crumbly but still sticks together when pressed. If I blend too much, the texture gets too smooth and the tots don’t hold up as well.
- Don’t overcook the potato: I boil the potato just until it’s fork-tender, usually around 6 to 8 minutes. If it cooks too long, it falls apart and makes the mixture too soft.
- Make the dip ahead of time: I often make the dip the night before because the texture gets even better after it sits. But if I’m short on time, it still turns out great when I make it while the tots are baking.
Nutrition
Calories: 64kcal | Carbohydrates: 12g | Protein: 3g | Sodium: 272mg | Potassium: 221mg | Fiber: 2g | Vitamin A: 95IU | Vitamin C: 23.8mg | Calcium: 24mg | Iron: 1mg
