These Air Fryer Broccoli Tots are the ultimate healthy snack—crispy on the outside, tender on the inside, and packed with flavor. The savory cheese, combined with the subtle earthiness of broccoli, creates a perfect balance that everyone will love.
The air fryer makes these tots easy to prepare without the mess of frying, and they come out with the perfect golden brown crust. Plus, they’re versatile enough to pair with your favorite dipping sauces, making them a fun addition to any meal or party spread. This recipe is a great way to sneak in more veggies, and it’s perfect for anyone looking for a nutritious yet delicious snack!
Full recipe:
Ingredients:
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2 cups broccoli florets (steamed or blanched)
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1/2 cup shredded cheese (cheddar or mozzarella)
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1/2 cup breadcrumbs (or gluten-free breadcrumbs)
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1 large egg
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1/4 cup grated Parmesan cheese
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1/4 teaspoon garlic powder
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Salt and pepper to taste
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Cooking spray
Directions:
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Preheat the air fryer to 375°F (190°C).
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Steam or blanch the broccoli florets until tender, then chop finely.
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In a bowl, combine the chopped broccoli, shredded cheese, breadcrumbs, egg, Parmesan cheese, garlic powder, salt, and pepper. Mix until everything is well combined.
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Scoop a tablespoon of the mixture and shape it into small tot-shaped portions.
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Place the tots in the air fryer basket in a single layer, spraying lightly with cooking spray.
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Cook in the air fryer for 10-12 minutes, flipping halfway through, until golden brown and crispy on the outside.
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Serve warm with your favorite dipping sauce.
Prep Time: 10 minutes | Cooking Time: 12 minutes | Total Time: 22 minutes Kcal: 145 kcal | Servings: 4 servings
Why Choose Air Fryer Broccoli Tots?
The air fryer is a game-changer when it comes to preparing crispy, golden-brown foods with a fraction of the oil used in traditional frying methods. When it comes to broccoli tots, the air fryer allows you to achieve that perfect crispiness while keeping them light and healthier. Unlike deep-fried alternatives, which often soak up large amounts of oil, air-fried broccoli tots retain their flavor and texture without the excess calories and fat.
In addition to providing a healthier cooking method, the air fryer is quick and easy to use, making it an excellent option for busy weeknights when you need a nutritious snack or side dish in a pinch. The result is a crunchy exterior with a soft, cheesy interior that kids and adults alike will love. Plus, the ease of cleanup makes it a convenient appliance for those who want to enjoy delicious food without the hassle.
Health Benefits of Broccoli
Broccoli is often hailed as a superfood, and for good reason. This green vegetable is loaded with vitamins, minerals, and fiber, making it an essential part of a healthy diet. One of the main benefits of broccoli is its high vitamin C content, which supports a healthy immune system and helps the body absorb iron from plant-based sources.
Broccoli is also an excellent source of vitamin K, a nutrient essential for bone health and proper blood clotting. Additionally, it contains folate, which is important for cell function and tissue growth, making it a particularly beneficial food for pregnant women. This vegetable is also rich in antioxidants, which help protect the body from oxidative stress and inflammation, contributing to overall health and disease prevention.
Incorporating broccoli into your meals is a great way to support a healthy digestive system, promote heart health, and even potentially reduce the risk of certain types of cancer. By turning broccoli into tots, you can enjoy these health benefits in a fun and delicious way that will appeal to children and picky eaters, encouraging them to eat more vegetables.
The Versatility of Air Fryer Broccoli Tots
Air Fryer Broccoli Tots are incredibly versatile and can be served in a variety of ways. They make for an excellent snack, but they can also be enjoyed as a side dish to complement a main meal. Serve them alongside grilled chicken, a fresh salad, or a hearty soup for a well-rounded, satisfying meal.
These tots are also perfect for meal prep. You can make a large batch and store them in the fridge for several days or freeze them for later use. This makes them an ideal option for busy individuals and families who want a quick and healthy snack on hand. Simply reheat the tots in the air fryer for a few minutes to restore their crispiness, and you’ll have a delicious treat ready to go.
For those with dietary restrictions, this recipe is easily customizable. You can make it gluten-free by swapping the breadcrumbs for gluten-free alternatives or even use almond flour as a substitute. Vegan eaters can replace the egg with a flaxseed egg and omit the cheese or use a dairy-free alternative to suit their needs. This flexibility makes air fryer broccoli tots a great choice for a variety of dietary preferences.
Serving Ideas and Pairings
The best part about Air Fryer Broccoli Tots is how they can be paired with so many different dips and sauces to enhance their flavor. Here are a few ideas for what to serve with your crispy tots:
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Ranch Dressing – A classic choice that adds a creamy, tangy element to balance out the earthy taste of broccoli.
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Spicy Sriracha Mayo – For those who like a little heat, a spicy mayo made with sriracha and mayonnaise is a perfect complement to these tots.
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Greek Yogurt Dip – A healthy alternative to sour cream, Greek yogurt offers a creamy dip that pairs wonderfully with the crispy tots.
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Tomato Ketchup – Keep it simple with a classic ketchup dip, which adds a slight sweetness that contrasts nicely with the savory tots.
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Sweet Chili Sauce – If you prefer a sweet and tangy dip, sweet chili sauce is a great option that complements the flavor of the broccoli without overwhelming it.
These tots also make an excellent addition to a vegetable platter or as a side dish at a party or gathering. They’re easy to serve and can be paired with a variety of other appetizers like guacamole, hummus, or a fresh salsa.
Why Air Fryer Broccoli Tots Are Perfect for Families
Getting kids to eat their vegetables can be a challenge, but Air Fryer Broccoli Tots provide an exciting and tasty way to introduce them to the joys of eating broccoli. The fun, bite-sized shapes and crispy texture make them more appealing to children, and the cheesy flavor helps mask any bitterness that some kids might associate with broccoli. This is a great way to get picky eaters to enjoy this nutrient-packed vegetable without a fuss.
The beauty of this recipe is that it’s also easy to involve kids in the cooking process. They can help chop the broccoli, mix the ingredients, and shape the tots before placing them in the air fryer. This hands-on experience can help foster a love for cooking and allow them to feel a sense of accomplishment when they sit down to enjoy the dish.
In addition to being kid-friendly, these tots are perfect for family meals. They’re quick to prepare and cook, meaning you can get a delicious and nutritious meal on the table in no time. Whether you’re serving them as a snack after school, as part of a light lunch, or alongside dinner, air fryer broccoli tots are sure to be a hit with the whole family.
Conclusion
Air Fryer Broccoli Tots are an excellent choice for anyone looking to enjoy a delicious, healthy, and versatile snack. With the help of the air fryer, you can create a crispy, golden-brown exterior while maintaining the nutrients and flavors of the broccoli. Whether you’re trying to incorporate more vegetables into your diet, looking for a kid-friendly meal, or simply want a quick and tasty side dish, these tots are a perfect option. With endless ways to serve and customize this recipe, it’s easy to see why Air Fryer Broccoli Tots are becoming a favorite in kitchens everywhere.
By combining the health benefits of broccoli with the convenience and crispiness of the air fryer, this recipe provides a fun, flavorful, and nutritious alternative to traditional snacks. Try making them today, and you’ll have a dish that’s not only tasty but also packed with vitamins and minerals to support your overall well-being.