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2 cups Broccoli, raw
2 cups Cheddar, cheese, shredded
contains animal productscontains dairy products
1  (ea. 1.76 oz) Egg, large
contains animal productscontains eggs
2 tbsp Almond Flour, partially de-oiled
contains tree nutscontains almonds
1 tsp Italian Seasoning Spice Mix
16.58 ozaltogether (view nutrition facts)


  1. Serving size:
    3.30 oz (calculated)
    Notes: 5 tots, each with a diameter of about 2 in (5 cm) and a thickness of about 1/8 in (3 mm)
  2. Temperature: 400 °F (preheated, circulating air)
  1. In a food processor, blend the broccoli until it resembles rice.
  2. Microwave it on high for 3 minutes. (If using frozen broccoli and the cooked "rice" is wet, drain it and squeeze out the excess liquid.)
  3. Combine the cooked broccoli with the shredded cheddar, egg, almond flour and Italian seasoning. You should get a somewhat crumbly, sticky mix.
  4. Form balls from 1 tablespoon of the mix each. I like to use a measuring spoon for this, pressing in the mix to form a somewhat stable half-sphere. The tots are quite fragile before they are baked.
  5. Transfer to a baking tray lined with parchment paper and press flat, for example with the bottom of a glass, wrapped with cling film to prevent the mix from sticking to the glass. The tots should be about 1/8 in or 3 mm thick.
  6. Bake until the edges start to brown, about 10 minutes.
  7. Flip over, for example using a spatula, and finish baking for another 8 to 10 minutes. The tops should be golden brown.
  8. Let cool for a couple of minutes before serving.
  9. Enjoy the crisp tots by themselves or with a dipping sauce, for example marinara sauce.
  10. Meal Prep Tip

  11. You can store the dish in an airtight container for 5 days in the fridge or up to 6 months in the freezer. For best results, thaw overnight. It's best to reheat the tots in the oven. Like this they have a crisper texture than if you microwave them. Alternatively, reheat them in a pan on the stovetop.

Nutrition Facts

  • Calorie count
    219 kcal
  • % of calories by macros
    Fat67.6 %148 kcal16.4 g
    Net Carbs5.5 %12 kcal3.1 g
    Dietary Fiber1.4 %3 kcal1.4 g
    Protein25.6 %56 kcal14 g
  • Approx. WW SmartPoints™
  • Cholesterol 81.9 mg
  • Sodium 320.9 mg
  • Fat 16.4 g
    • Saturated Fat 8.9 g
    • Trans Fat 0.4 g
  • Carbohydrates 4.5 g
    • Dietary Fiber 1.4 g
    • Total Sugars 1 g
    • Added Sugar ?
    • Sugar alcohols 0 g
  • Protein 13.9 g
  • Calcium 346.3 mg
  • Iron 0.6 mg
  • Magnesium 21.5 mg
  • Potassium 165 mg
  • Zinc 1.9 mg
  • Vitamin A (Retinol Equivalents) 176.5 mcg
  • Vitamin B12 0.6 mcg
  • Vitamin C 32.5 mg
  • Folate 40.3 mcg
    • Folic Acid 0 mcg