Veggie Tots

Serves 5 (4 tots per serving)


  • 1½ cups roughly chopped cauliflower
  • 1½ cups roughly chopped broccoli
  • ½ cup grated carrot
  • 2 green onions, chopped
  • ½ cup grated cheddar cheese
  • 2 large eggs, beaten
  • 1 cup plain bread crumbs
  • 1 tbsp canola oil


  1. Preheat oven to 400°F.
  2. Cook broccoli and cauliflower in a large pot of boiling water just until tender, about 4 – 5 minutes. Drain and set aside to cool.
  3. Once slightly cooled, transfer broccoli and cauliflower to a food processor and pulse just until finely chopped but not paste-like.
  4. Transfer to a large bowl. Add carrot, green onions, cheese, eggs and bread crumbs. Stir to combine.
  5. Using your hands, form the mixture into 20 balls. Flatten the top and bottom of each ball to create a cylindrical “tot” shape.
  6. Drizzle the canola oil onto a parchment paper-lined baking sheet.
  7. Roll each tot in the oil to coat evenly and line up tots in a single layer on the baking sheet.
  8. Bake for 7 minutes, then flip and bake for another 7 minutes.
  9. Serve and enjoy!

Nutritional analysis per serving: 211 calories, 10 g fat, 10 g protein, 21 g carbohydrate (18 g available carbohydrate), 3 g fibre, 287 mg sodium

My Viva Plan® Servings: 1 grain, 1 protein, 2 vegetables, 1 fat