Gluten Free Broccoli Tots with Low Fat Ranch Sauce

by Carol Kicinski on April 3, 2016

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When I was a kid, I loved tater tots. We didn’t have them often but when we did, I was ecstatic. I would drown them in ketchup and eat more than my fair share.

I haven’t had a tater tot in ages and honestly, I don’t think they would hold the same appeal for me these days. But I was feeling a little nostalgic recently and decided to try making a healthier, gluten free, and lightened-up version of tots – using broccoli instead of potatoes. And call me crazy but I just can’t quite wrap my wits around broccoli and ketchup, so I made a low-fat, ranch-style dipping sauce to go with them.

To lighten up the ranch style dipping sauce, I used non-fat Greek yogurt and low fat buttermilk and sour cream. I did not use fat-free mayonnaise because, to quote Monica from Friends, “That’s not mayonnaise!”

To make the broccoli tots, you simply blanch broccoli florets for a couple minutes, chop them up and mix with some seasonings and some stuff to hold them together – mainly a couple eggs and some gluten free Kinnikinnick panko style bread crumbs. Chill the mixture, shape into tots and bake – don’t fry. You don’t have to add the sriracha if you don’t want to, but I encourage you to do so.

So there you go – a lightened up, healthier version of a tater tot – great for kids and grown-ups alike.

Gluten-Free-Broccoli-Tater-Tots-Recipe

Gluten Free Broccoli Tots with Low Fat Ranch Sauce

Ingredients

Tots

Kosher or fine sea salt
12 ounces (2 cups) broccoli florets
1 teaspoon onion powder
1 teaspoon garlic powder
½ cup shredded cheddar cheese or dairy free cheese shreds
2 large eggs, lightly beaten
2/3 cup Kinnikinnick gluten free panko style bread crumbs
2 teaspoons sriracha sauce
Gluten free non-stick cooking spray

Low Fat Ranch Style Dipping Sauce

¼ cup non-fat Greek yogurt
3 tablespoons low-fat buttermilk
1 tablespoon mayonnaise
1 tablespoon low-fat sour cream
2 tablespoons chopped chives
½ teaspoon kosher or fine sea salt
½ teaspoon freshly ground black pepper
½ teaspoon onion powder
½ teaspoon garlic powder

Directions

Tots

Bring a pot of salted water to a boil. Add the broccoli and cook for 2 minutes. Drain the broccoli and chop finely. Combine the chopped broccoli with the onion and garlic powder, ½ teaspoon salt, cheese, eggs, bread crumbs, and sriracha. Mix well and refrigerate for 15 minutes.

Preheat the oven to 400 degrees. Line a baking sheet with parchment paper or a silicone baking mat.

Scoop the mixture with a small ice cream scoop and shape like tater tots. Place on the prepared baking sheet, spray with cooking spray, and cook 10 minutes. Flip the tots and cook for another 8 – 10 minutes or until lightly browned.

Low Fat Ranch Style Dipping Sauce

Whisk together all the ingredients. Refrigerate, covered, until ready to serve.

Servings:

Makes about 20 – 24 tots

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