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Healthy Recipes

Looking for a perfect recipe for tonight’s dinner, or need something healthy and delicious to take to a friend’s house for a party? Crafted by our award-winning chefs, and built on the nutritional foundation developed by Dr. Cederquist, these recipes are exactly what you’re looking for!

Cheesy Broccoli Cauliflower Tots: Keto & Gluten-Free!

Crispy, cheesy, healthy. Win over the entire crowd with these low-carb, gluten-free broccoli tots!

Cheesy Broccoli Cauliflower Tots: Keto & Gluten-Free!


Tater tots are a crowd-pleaser, but they may not always cater to the dietary preferences and needs of the entire audience.

Requiring a gluten-free diet? The batter often contains gluten. Wanting a low-carb option? Both the batter and potatoes rev up the carb content.

But we have a solution...

We made gluten-free broccoli tots that are keto, too! The tots are also great if simply trying to eat more broccoli and increase overall veggie intake.

Learn how to make baked broccoli tots and creative ways to enjoy them, keto and gluten-free ideas included!

Cheesy Broccoli Cauliflower Tots Recipe

Yield: 5 servings

Nutrition per serving: 140 calories, 9 g fat, 8 g protein, 6 g total carb, 2 g fiber

Prep time: 5 minutes
Cook time: 35 minutes
Total time: 40 minutes

Ingredients:

• 12-ounce bag chopped broccoli and cauliflower, fresh or frozen
• 1 egg, beaten
• 1/4 cup almond flour
• 1/2 cup cheddar cheese, shredded
• 1/4 cup parmesan cheese
• ¼ tsp sea salt
• 1 tsp garlic powder
• 1 tsp onion powder

Instructions:

1. Preheat oven to 400°F and line a baking sheet with parchment paper.

2. Steam broccoli and cauliflower in a steamer or over the stovetop until soft. Drain and set veggies aside to cool.

3. Add broccoli and cauliflower to a food processor and pulse until veggies are finely chopped.

4. Add chopped broccoli and cauliflower mixture in a cheesecloth or dish towel and squeeze out as much moisture as possible. Allow to dry on a paper towel.

5. Once the broccoli and cauliflower are drained and dry, combine the egg, almond flour, cheese, salt, onion powder, and garlic powder.

6. To form the "tator tot" shapes, measure a tablespoon of the mixture and form into a coin. Repeat with the remaining mixture and line on the prepared baking sheet.

7. Lightly coat tots with cooking spray and bake for about 20 to 25 minutes, or until the tots are golden brown. Broil on high for a few more minutes for extra crispiness, watching carefully to prevent burning.

8. Allow to cool for a few minutes then serve with your favorite dipping sauce, including the options detailed below!

Low-Carb, Gluten-Free Sauce & Topping Ideas

From low-carb ketchup to #TacoTuesday inspiration, these sauce and topping ideas are sure to jazz up your next batch of tots!

Homemade Ketchup

Tater tots and ketchup go together like peanut butter and jelly, grilled cheese and tomato soup, spaghetti and meatb… Well, you get the idea!

Unfortunately, though, store-bought ketchup tends to be laden in added sugar, corn syrups, whathaveyou. Luckily, making low-sugar ketchup is simpler than you might think!

Go back to basics and make homemade ketchup by adding the following ingredients to a saucepan:

• 6 oz tomato paste
• 1 cup water
• 1/4 cup apple cider vinegar
• 1 tsp onion powder
• 1 tsp garlic powder
• 1/8 tsp ground paprika
• 1/8 tsp ground cinnamon
• 1/8 tsp ground allspice
• Salt and pepper to taste

Cook and heat on low, stirring occasionally, for about 30 minutes or until the sauce thickens. Blend as desired for a smoother consistency.

Use right away or store in the fridge in an airtight container for later use.

Sunny-Side Up Tots

Start the day the right way with a breakfast plate of tots!

Cook an egg or two to the desired doneness then top onto the broccoli cauliflower tots. Garnish with crispy bacon bits, hot sauce, chives, and other favorite toppings.

Fiesta-Style Tots

Transform your next #TacoTuesday with fiesta-style tots! Rather than using chips, use the tots as a base layer for nachos.

Top the cheesy broccoli cauliflower tots with fajita steak, chicken, shrimp, or other preferred protein choices. Then, deck with preferred nacho toppings such as shredded cheese, diced tomatoes, and shredded lettuce.

Really, these are nacho average tater tots!

Sydney Lappe's Photo
Written By Sydney Lappe, MS, RDN. Published on May 13, 2020. Updated on June 05, 2020.

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