Gluten-Free Broccoli Tots

Broccoli tots beauty image 2

 The Spruce / Morgan Walker

Prep: 20 mins
Cook: 30 mins
Total: 50 mins
Servings: 6 servings
Yield: 60 pieces
Nutrition Facts (per serving)
188 Calories
9g Fat
21g Carbs
8g Protein
Show Full Nutrition Label Hide Full Nutrition Label
Nutrition Facts
Servings: 6
Amount per serving
Calories 188
% Daily Value*
Total Fat 9g 12%
Saturated Fat 2g 9%
Cholesterol 7mg 2%
Sodium 534mg 23%
Total Carbohydrate 21g 8%
Dietary Fiber 5g 19%
Total Sugars 2g
Protein 8g
Vitamin C 39mg 196%
Calcium 141mg 11%
Iron 2mg 9%
Potassium 611mg 13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Skip the frozen section at the grocery store to make your own broccoli tots with this simple recipe. Packed with broccoli, filling almond flour, and dried herbs these tots satisfy the whole family while also being gluten-free. They’re also a great option to make ahead and freeze for baking later. Just form the tots, fridge them for two hours, or until firm, then store them in a freezer-safe bag for up to three months. They can be baked straight from the freezer for a quick snack or served alongside grilled chicken or salmon. 

For a slightly different take on broccoli tots, try making them into thin patties and lightly frying them then topping with a bit of applesauce. This option is delicious for those who enjoy something crispy! 


  • 2 small broccoli heads, or 1 medium broccoli, broken into florets

  • 2 medium red potatoes, peeled and diced

  • 1/4 cup flax meal

  • 1/2 cup Parmesan cheese, grated

  • 1/2 cup almond flour

  • 2 tablespoons dried parsley

  • 1/4 cup yellow onion, finely diced

  • 1 teaspoon salt

  • 1 teaspoon garlic powder

  • 2 tablespoons scallions, finely diced

Steps to Make It

  1. Gather ingredients.

    broccoli tots ingredients
     The Spruce / Morgan Walker
  2. Preheat oven to 400 F and line a baking sheet with parchment paper. Prepare an ice bath by filling a large bowl with cold water and ice.

    ice bath and parchment lined sheet for broccoli tots
     The Spruce / Morgan Walker
  3. In a large pot over high heat bring 8 cups of water to a rapid boil. Working in batches, carefully lower the broccoli florets into the boiling water and cook for 2 to 3 minutes, or until bright green and just barely tender.

    blanch broccoli florets for tots
     The Spruce / Morgan Walker
  4. Using a slotted spoon, remove broccoli and immediately plunge into ice water.

    ice water bath to blanch broccoli florets
     The Spruce / Morgan Walker
  5. When broccoli is completely cool remove from ice water and pat dry with a kitchen towel.

    dry broccoli florets
     The Spruce / Morgan Walker
  6. Chop the blanched broccoli very fine until you yield 3 cups of broccoli.

    chop broccoli for tots
     The Spruce / Morgan Walker
  7. In a small bowl combine flax and 1/4 cup water and mix well. Let the mixture sit for about 5 minutes, or until it thickens.

    flax and water for broccoli tots
     The Spruce / Morgan Walker
  8. In a food processor combine chopped broccoli, potatoes, flax mixture, parmesan, almond meal, parsley, onion, salt, garlic powder, and scallions and pulse about 5 times to incorporate.

    broccoli tot ingredients in food processor
     The Spruce / Morgan Walker
  9. Form broccoli tots by scooping about 1 1/2 tablespoons of the broccoli mixture into your hand and form into a tater-tot shape then place onto the prepared baking sheet. Bake for 20 to 22 minutes or until slightly golden and crispy.

    scoop tots on to baking sheet
     The Spruce / Morgan Walker
  10. Remove from the oven and sprinkle with salt. Serve warm with ketchup or barbeque sauce for dipping.

    broccoli tots beauty image
     The Spruce / Morgan Walker