Kid-Friendly • Budget-Friendly • Family Favorite • Can be an Alpha-Gal Friendly Option
If you need a fun and easy way for the family to increase their vegetable intake, these Easy Broccoli & Carrot Tots are crispy on the outside, tender on the inside, and packed with colorful veggies in every bite. They’re a delicious side dish, healthy snack, or lunchbox favorite that both kids and adults will enjoy.
Made with simple ingredients and ready in about 40 minutes, these tots are an easy way to increase vegetable intake while still enjoying comfort food. Pair them with your favorite dipping sauce or serve alongside grilled chicken, salmon, or turkey burgers for a balanced meal. To make this recipe alpha-gal friendly, simply use your favorite dairy-free shredded cheese.
Estimated Cost (Based on Average Grocery Prices)
| Ingredient | Estimated Cost |
|---|---|
| Broccoli | $1.10 |
| Carrots | $1.00 |
| Shredded Cheddar Cheese (or Dairy-Free Cheese Substitute) | $1.75 |
| Plain Breadcrumbs | $0.40 |
| Eggs | $1.05 |
| Garlic Powder, salt, and pepper | $0.10 |
Total Recipe Cost: ~$5.85
Servings: 4 (Approximately 20 tots)
Cost per serving: $1.46
Where the Nutrition Comes From
- Broccoli: Provides vitamins C and K, folate, fiber, and antioxidants that support immune health, digestion, and overall wellness.
- Carrots: Rich in beta-carotene, which the body converts into vitamin A to support eye health and skin health.
- Eggs: Add complete, high-quality protein containing all nine essential amino acids to help support muscle growth and repair.
- Whole Wheat Breadcrumbs: Provides fiber for energy and helps promote fullness.
- Cheddar Cheese (or Dairy-Free Cheese): Adds protein, calcium, and flavor. Dairy-free cheese offers a great alternative for individuals with alpha-gal allergy who avoid dairy products.
Serving Suggestions
These tots pair perfectly with:
- Turkey burgers
- Salmon patties
- Grilled chicken
- Chicken nuggets
- Homemade hummus
- Ranch or dairy-free ranch
- Honey mustard
- Ketchup
- Greek yogurt ranch dip
- Tomato soup
Why We Think You’ll Love This Recipe!
✔ Great way to eat more vegetables
✔ Kid-approved finger food
✔ Ready in about 40 minutes
✔ Freezer-friendly
✔ Easy to make in the oven or air fryer
✔ Perfect as a snack, appetizer, or side dish
✔ Can easily be made alpha-gal friendly
Nutrition Tip From Sienna
Pair these salmon patties with a high-fiber vegetable and a whole grain or starchy vegetable to create a balanced meal that supports heart health, recovery, and lasting energy. For athletes or those with higher protein needs, serve with a side of Greek yogurt (or dairy-free yogurt), cottage cheese, or an extra serving of vegetables and quinoa to increase the overall protein and nutrient content of the meal.
Check out the recipe below:
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Easy Broccoli & Carrot Tots
Ingredients
Equipment
Method
- If using oven, preheat the oven to 375F. Line a baking sheet with parchment paper or aluminum foil and spray with cooking spray. Set aside.
- Add broccoli florets and carrots to a large food processor and pulse until they are broken down into small pieces.
- In a large mixing bowl, add chopped broccoli and carrots and remaining ingredients. Stir well to combine.
- Form the mixture into tots – about 2 tablespoons per tot – and place in the airfryer or on the lined baking sheet in a single layer.
- Air Fry at 400F for 10-15 minutes, shaking basket halfway through. You may have to do multiple batches to cook the full recipe.
- If using an oven, bake at 375F for 25-30 minutes, turning once halfway through the baking time.
Notes
- Calories: 120 kcal
- Carbohydrates: 13 g
- Fat: 5 g
- Protein: 6 g
- Fiber: 1 g
Storage Tips
- Refrigerate: Store leftovers in an airtight container for up to 4 days.
- Freeze: Arrange cooled tots in a freezer-safe bag or container for up to 3 months.
- Reheat: Warm in the oven or air fryer for 5–8 minutes to restore their crispy texture.
