These kid-friendly Broccoli Tots with chickpeas are full of fiber and protein, and are completely vegan! With only 4 ingredients and minimal prep, there’s no reason not to try them.
I’m on an eternal quest to find a healthy food that my children love. Aren’t all parents? I think we can all spend 20 minutes convincing our kids to eat what’s on their plates, but sometimes, it’s exhausting. Sometimes, I just want them to eat their healthy food, smile, and be okay with it.
Enter these broccoli tots. I don’t know what possessed me to make them, but I decided to try my hand at making some tots one night for dinner. I fiddled around with ingredients, baked something up, and put them on a serving plate. Within 15 minutes, my son had eaten almost the entire batch! I couldn’t believe my own eyes. Had I found the Holy Grail?
After experimenting with different versions (egg vs egg-free), this version is the winner. Broccoli, chickpeas, egg replacer, and cooking spray are really all you need. The tots make a healthy, veggie-packed side dish or even main course. My kids love them with ketchup, but almost any dipping sauce will work.
The recipe, as posted, is also egg-free and dairy-free, making these a more allergy-friendly tot recipe. Of course if you have allergies, please check all of the ingredients (especially the egg replacer) to make sure that the recipe is safe for you and your family. If you prefer to use egg, you can substitute the egg replacer and water with just one whole egg large or extra-large egg.
Healthy. Vegan. Easy to make. Kid-friendly. What’s not to like about these tots?
Looking for more kid-friendly recipes? Try Easy Chicken Pot Pie Soup, Baked Cauliflower Mac and Cheese, Three-Ingredient Banana Pancakes, or Minestrone Soup.
Tag me on Instagram if you make them! @whitecoatpinkapron.
Broccoli Tots
A healthy vegan side or main dish that kids and adults will love.
Ingredients
- 1 medium head broccoli, florets and about 1 inch of stem, chopped (about 2 or 2 1/4 cups)
- 1 15 oz can chickpeas, drained
- 1 tbsp egg replacer (I used Bob's Red Mill)
- 1 tbsp water
- 1/2 tsp kosher salt
- Neutral-flavored cooking spray (I used a canola oil spray)
Instructions
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Preheat the oven to 400 degrees F.
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Put the broccoli in a food processor fitted with a steel blade. Pulse until completely and evenly chopped into fine pieces.
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Add the chickpeas, and pulse again until evenly chopped.
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In a small bowl, combine the egg replacer and water. Stir well. Add to the food processor, along with the salt, and pulse until the mixture forms a wet dough.
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Spray a baking sheet (I used a half sheet) with cooking spray. Using a 1-1/2 tablespoon scoop, scoop out a level 1-1/2 tablespoons of the mixture into your hands. Form into a rectangle, almost like the shape of a chicken nugget. Place on the baking sheet, and repeat with the remaining broccoli mixture. This should make 16-18 tots.
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Lightly spray the tops of the tots with cooking spray, and place in the oven for 15 minutes. After 15 minutes, flip each tot, and place back in the oven for another 10 minutes until golden brown on each side. Remove and set aside to cool. Note, the tots will feel soft when they are very hot, but firm up as they cool.
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Serve alone, or with the condiment of your choice.
Recipe Notes
This recipe makes 4 side dish servings, or 2 main dish servings.
As a side dish, each serving has 6.3 g fiber, and 7.5 g protein.
If you prefer to use an egg rather than egg replacer, substitute 1 large or extra-large egg for the egg replacer and water.
Loved this recipe! Mine turned out a bit crumbly, but were delicious nonetheless. Will fine-tune in the coming weeks. We (adults) devoured them with barbecue sauce 🙂
Can these be frozen?
Yes they can! I freeze in a freezer bag and then pop them into the oven or my air fryer to reheat.
can flax eggs be used? (1 tbsp water 3 tbsp ground flax)
I think you could, but I haven’t tried it myself. If the mixture seems too dry after adding the flax egg, you can add a teaspoon of water and mix again to see if it helps.