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Tater Tot Recipe – Low Carb Broccoli & Coconut Flour

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A healthy and low-carb tater tot recipe using broccoli and coconut flour.  These cute tater tots are crispy outside with a cheesy and moist centre. This low carb broccoli tater tot recipe makes a great appetizer or kids finger food idea.

broccoli tater tots low carbs

I still cannot believe that my little girl turns 3 in a month. She is already very excited with the idea of carrying a lunch box to daycare and to enjoy her own meal. That’s why I started to create some healthy finger food that she can enjoy in her lunch box. I made these broccoli tater tots specially for her as she loves broccoli. I used coconut flour for a change – I usually like oat flour. Coconut flour is a great alternative to oat flour to decrease the carbs and increase the fibre in this tater tot recipe. However, it tends to dry out the mixture as it contains a lot of fibre. To balance the fibre, I added a few more eggs in the batter compared to my cauliflower tots recipe.

broccoli tater tots

The result was great ! Crispy, cheesy and moist. She very much enjoyed this cheesy broccoli tater tot recipe! I was glad that she even ate these without tomato sauce. She loves dipping everything into tomato ketchup which is OK to me as long as she eats my own wholesome sugar free ketchup. Well, I don’t want to be seen as a healthy food freak but I like to fuel up my family with healthy food not overloaded with processed ingredients. I actually buy some ready-made ketchup too, but always an organic tomato ketchup without refined sugar, mostly made of tomatoes, onion and apple cider vinegar and it tastes great.

broccoli tater tot low carb

I made this broccoli tater tot recipe twice and I even froze some of them as this recipe makes arounds 50 tots. If you want to freeze this recipe, firstly shape the broccoli tots, lay on a plate cover with parchment paper and freeze. After a few hours they will be frozen and you can transfer them into a large airtight container that you will keep up to 3 months in the freezer. When need, defrost on a cookie sheet for a few hours and bake as if they were fresh.

tater tots low carb

Who is going to make this recipe? Enjoy! Carine.

Recipe Card

broccoli tots with coconut flour

Low Carb Broccoli Tater Tots with Coconut Flour

This recipe makes about 40 tater tots. Each tater tot has only 0.8g of net carbs!
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Author: Carine
4 people

Ingredients

  • 2 1/2 cups raw broccoli grated or pulverised in a food processor
  • 1 Onion finely sliced
  • 4 Egg size 6
  • 1/2 cup Coconut Flour
  • 3/4 cup Grated Cheese
  • salt pepper, adjust to taste
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Instructions

  • Preheat oven to 180/190c.
  • Cover a cookie sheet with parchment paper. Set aside.
  • In a food processor with the S blade attachment, add the broccoli florets.
  • Pulse until it forms a rice like texture.
  • Add eggs, coconut flour, cheese, onion, salt and pepper
  • Process on low speed until it comes together - about 1 minute.
  • Transfer into a bowl and shape the tots with your hands,
  • Place each broccoli tater tots onto a cookie sheet covered with parchment paper leaving 1/2 cm between each tot.
  • Bake 15-20 minutes at 190 C until crispy.
  • Serve immediately with dip of your choice (tomato sauce, guacamole, hummus) or as a side dish with fish or meat.
  • Can be eaten cold and served in kids lunch box too.
  • This recipe makes about 40 small tater tots.
Tried this recipe?Mention @Sweetashoney.co
Nutrition Facts
Low Carb Broccoli Tater Tots with Coconut Flour
Amount Per Serving
Calories 242 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 8g50%
Cholesterol 186mg62%
Sodium 246mg11%
Potassium 301mg9%
Carbohydrates 15g5%
Fiber 7g29%
Sugar 3g3%
Protein 15g30%
Vitamin A 804IU16%
Vitamin C 53mg64%
Calcium 210mg21%
Iron 2mg11%
Net Carbs 8g
* Percent Daily Values are based on a 2000 calorie diet.

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    16 comments
  1. Hi
    I’m going to try it with asparagus will let you know how it works out thanks for the recipe ???? if it fails I will do broccoli. ????

    • That is a clever idea! I wonder how it will turns out. Let me know. Enjoy the low carb recipes on the blog. XOXO Carine.

      • Hi and yes asparagus worked great I cut the recipe in half in case it wasn’t great and on half the batch I rolled them in hymilian pork rinds so good again thanks again ????

        • SO glad to hear back from you on that one ! I love asparagus too so it is a must try. Thanks for sharing. Enjoy the low carb recipes on the blog. XOXO Carine.

    • Sure it should not be a problem at all. Make sure they are defrost, pat dry to avoid adding extra moisture to the recipe. Enjoy the blog recipes. XOXO Carine.

    • Hi, I would not use almond meal in this recipe. I am not sure it will work well as coconut flour contains more fiber and it is more liquid absorbent. I guess almond meal won’t makes those tots hold together as well. Enjoy the blog Emily! XOXO Carine.

    • Sure, it is better to freeze them before baking. Place them on a plate, freeze, then transfer into a zip bag and store in the freezer up to 1 month. Bake frozen on a cooking sheet slightly oiled. Bake as usual until crispy. Enjoy ! xoxo. Carine.

  2. Carine I’m loving your recipes. We are celebrating my daughter’s 5th birthday soon and we have over 100 guests! (Don’t ask!) Anyhow, I tried your sweet potato tots and I also made them with butternut squash and they came out amazing. I ‘m planning on start making them this weekend for the next one and freeze them. Can I do the same with the broccoli ones?

    • I replied to you by private email 🙂 I hope you enjoyed the tots and your daughter’s 5th birthday party was amazing! Thanks for reading the blog. xoxo Carine.

    • Hi Teresa, No I don’t ! That is why this recipe is so easy 🙂 no precooking required ! enjoy them and let me know how it goes of course! Carine.

  3. As good as these may be they should not be called “tater tots”, because they are not made with potatoes(taters)…..they are broccoli tots!!

    • Hi Stephanie, thanks for the extra note. I am Frenc Stephanie so I do my best to translate my recipe titles in English. I had no idea that tater tots always contains potatoes! I learnt something today 🙂 I hope you enjoy those broccoli bites anyway! Carine.

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