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Appetizers

Baked Cauliflower and Broccoli Tots

I’ve partnered with Unilever® to create this recipe, but as always all opinions are my own and I appreciate your support! 

Baked cauliflower and broccoli tots are a delicious and fun way to sneak more veggies into your diet! They are easy to make and crispy! 

As you know, I choose brands for partnerships very carefully. When Unilever® approached me to join their Agents of Change program, I looked at the company’s portfolio, its approach to sustainable nutrition and past work with dietitians like me. This is a company that I believe in, and our food philosophies are closely aligned. I’m excited to work together with a shared mission in mind, “creating a healthier, more sustainable future.”

These baked broccoli and cauliflower tots are an easy and delicious appetizer or side dish to accompany any meal! Maille® Honey Dijon Mustard adds a tangy flavor to this recipe and makes for the perfect dipping sauce for the tots! 

Picky eater on your hands? These baked tots might be a fun way for them to try eating more cauliflower and broccoli! Heck, adults will love them too!  I’ve even put them on top of a salad to add more veggies and different textures! That’s how I take my salads from repetitive and boring to unique and bold! 

Maille® firmly believes that the right ingredients can truly define a meal. With Maille®’s exceptional taste, just a spoon can turn any food into a culinary experience! You don’t have to have a cabinet full of fancy spices or sauces, this mustard can be a staple ingredient in anything from salad dressings to dipping sauces. 

The versatility of Maille® is the best kept secret to enhance any dish, bringing excitement to your veggies, whole grains and lean protein like fish and chicken. 

I often crave a big salad with a honey mustard dressing or make “grown-up” chicken fingers that I want a dipping sauce for. Maille® works for all those occasions! 

Baked cauliflower cheddar tots

Healthy Baked Cauliflower and Broccoli Tots

Maggie Michalczyk, RDN
These healthy baked broccoli and cauliflower tots require just a few simple ingredients and are bursting with flavor! Make them for your next get together or as a fun way to get your kids to try broccoli or cauliflower! 
Prep Time 15 mins
Cook Time 23 mins
Servings 20 tots

Ingredients
  

  • For the broccoli tots:
  • 2 cups uncooked or frozen broccoli
  • 1 large egg
  • 1/3 cup cheddar cheese
  • 1/2 cup panko breadcrumbs**
  • 1 1/2 tbsp. Maille honey mustard + 1/4 cup more for dipping
  • 1 tsp. onion powder
  • 1 tsp. garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 tsp. crushed red pepper flakes
  • For the cauliflower tots:
  • 2 cups uncooked or frozen cauliflower
  • 1 large egg
  • 1/3 cup cheddar cheese
  • 3/4 cup almond flour blanched
  • 1 1/2 tbsp. Maille honey mustard
  • 1 tsp. onion powder
  • 1 tsp. garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 tsp. crushed red pepper flakes
  •  

Instructions
 

  • Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
  • Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
  • Chop broccoli finely and mix throughly with the egg, cheddar, breadcrumbs, mustard, and seasoning. Repeat with cauliflower in a separate bowl.
  • Scoop about 1.5 tablespoons on your hand and gently press between your hands into a firm ball then shape into a tater-tot shape. If you find that they are barely sticking together, add a little more almond flour or breadcrumbs to either of the mixtures. 
  • Place on your prepared baking sheet and bake until golden brown and crispy, about 23 minutes.
  • Remove from the oven and enjoy hot with Maille honey mustard as a dipping sauce! 

Notes

** Make this recipe recipe gluten free by swapping the breadcrumbs for almond flour. You may need a little more almond flour to ensure the mixture sticks together. 

Looking for more fun recipes that incorporate veggies? Try this one for spaghetti squash pad thai or this one for zucchini noodle and turkey stuffed peppers!

Pin these Baked Broccoli and Cauliflower Tots for later!

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