Low Carb Vegan Broccoli Tots (gluten-free, nut-free, soy-free)

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Growing up, I got super excited any time the school cafeteria served tater tots. As an adult, I still have that same enthusiasm for anything in “tot” form. While cauliflower is an obvious choice for keto tater tots, I think broccoli is a much more flavorful option. If you really dislike broccoli though, go ahead and use cauliflower. These low carb vegan broccoli tots are gluten-free, nut-free and soy-free, so they can accommodate most allergies. There are further substitutions below in the notes section as well!

This recipe was originally published in my second cookbook, Plant-Forward Keto, but I love it so much, I wanted to share it on my blog with all of you as well!

Most of the ingredients are pretty easy to find, perhaps with the exception of the psyllium husk (though I’ve even found it at Wal-mart!), but here’s a little guide on where to find them, in case you are having trouble:

  • psyllium husk – often found in the nutrition & supplements aisle of conventional and health food grocery stores, I also order this online.
  • nutritional yeast – I’ve seen this in the baking aisle (with the rest of the bob’s red mill products), as well as the health and supplement aisle of my normal grocery store. It is also available online.
  • tahini – typically found in either the nut butter, the Mediterannean imports section or the kosher section of your regular grocery store (sometimes all three!). This doesn’t need to be raw. My favorite one is this one from Thrive.

Notes on Making Low Carb Vegan Broccoli Tots (gluten-free, nut-free, soy-free)

  • I normally dip these in mustard or ketchup, but they’re also great with a dairy-free yogurt sauce or ranch dressing!
  • As I mentioned above, if you don’t have broccoli (or don’t like it), you could use cauliflower instead.
  • The tahini can be replaced with almond butter or cashew butter. Technically, you could use any nut or seed butter, but almond and cashew will produce the most neutral taste.
  • You could sub out the psyllium husk for 1 tbsp of ground flax seed. It won’t hold together quite as well as with the psyllium, but it still works! Chia seeds also work, but I really don’t like the texture they impart to this. If you would rather use chia, though, it does technically function as a binder here.
  • To Store: refrigerate in an airtight container for up to 4 days.
  • To reheat: Warm in a preheated 300°F (150°C) for 5 minutes, or until warmed through.
  • To calculate net carbs: subtract the grams of fiber, allulose and sugar alcohols (if applicable) from the total grams of carbohydrates in the recipe. For this recipe, that calculation is 8.8g total carbs – 4.2g fiber = 4.6g net carbs.
  • While I strive to provide accurate nutrition information, there are variations across brands and types of ingredients. So, if you’re using other brands than those mentioned, your macros may be different. All nutrition info is calculated from the USDA values for each ingredient, unless a brand is specifically mentioned (or no generic listing is available), and are for information purposes only! 

Low Carb Vegan Broccoli Tots

Print Recipe
A vegan keto twist on one of my childhood favorites, these broccoli tots pack more fiber and protein than the original in a tasty, low-carb package.
Course Side Dish
Cuisine Amercan vegan, American
Keyword gluten free keto, gluten-free, gluten-free vegan, keto vegan, ketogenic, vegan keto
Prep Time 10 minutes
Cook Time 35 minutes
Servings 4 servings
Calories 168
Author Liz

Equipment

Ingredients

Instructions

  • Preheat the oven to 375°F (190°C) and line a rimmed baking sheet with parchment paper.
  • In a food processor, blend the broccoli, tahini, nutritional yeast, and salt until mostly smooth. Add the water if the ingredients aren't blending smoothly. Remove the blade and stir in the psyllium husks. Let the mixture sit for about 5 minutes to thicken and allow the psyllium to set up.
  • Using a tablespoon, scoop the mixture into 24 tots and place them on the lined baking sheet, leaving some space between them. Bake for 30 to 35 minutes, until the tots are golden and crispy.

Notes

To calculate net carbs – subtract the grams of fiber, allulose and sugar alcohols (if applicable) from the total grams of carbohydrates in the recipe.
For this recipe, that calculation is 8.8g total carbs – 4.2g fiber = 4.6g net carbs.

Nutrition

Serving: 6tots | Calories: 168kcal | Carbohydrates: 8.8g | Protein: 7.3g | Fat: 13.2g | Saturated Fat: 1.7g | Fiber: 4.2g

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