How many calories are in Air Fried Broccoli Tots?
Air Fried Broccoli Tots has about 186 calories per serving based on the current ingredient list and serving size on this page.
InternationalBreakfastVegetarianGluten FreeUnder 300 CaloriesQuick Meals30 Minute Meals
Air Fried Broccoli Tots
Air Fried Broccoli Tots is a Breakfast international recipe with 186 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
186 kcal
Total Time
15 min
Servings
1
Protein
11.9 g
About This Recipe
The story behind Air Fried Broccoli Tots
Air Fried Broccoli Tots is a breakfast recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around broccoli, egg white, and parmesan cheese.
Like most enduring breakfast recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 186 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Air Fried Broccoli Tots worth coming back to.
Ingredients
- Broccoli1 cup (90 g)
- Egg White1 count (40 g)
- Parmesan Cheese1 tablespoon (5 g)
- Oats3 tablespoon (30 g)
Instructions
- 1
Step 1
Preheat the oven or air fryer to 356 °F (180 °C).
- 2
Step 2
Place the oats in a blender cup and blitz until powdery.
- 3
Step 3
Finely chop the broccoli.
- 4
Step 4
Mix all of the ingredients together in a bowl. Salt and pepper to taste. Optional: Add a pinch of garlic powder.
- 5
Step 5
Bake or air fry at 180°C (355°F) for 10-12 minutes until crispy.
- 6
Step 6
You can also shape the mixture into patties and cook in a pan with a little oil for 2-3 minutes on both sides.
Nutrition Snapshot
Macros and micros at a glance
42/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
186
Protein
11.9g
Carbs
27.5g
Fat
3.5g
Fiber
2.2g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
MilkEggTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Air Fried Broccoli Tots can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
Frequently Asked Questions
Common questions about Air Fried Broccoli Tots
How long does Air Fried Broccoli Tots take to make?
Air Fried Broccoli Tots takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Air Fried Broccoli Tots?
Most ingredients in Air Fried Broccoli Tots can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. For dietary needs you can swap Oats for a gluten-free equivalent and use a plant-based version of Parmesan Cheese. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Air Fried Broccoli Tots?
Air Fried Broccoli Tots can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Air Fried Broccoli Tots?
Yes, Air Fried Broccoli Tots generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Air Fried Broccoli Tots?
Reheat Air Fried Broccoli Tots gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Air Fried Broccoli Tots up or down?
Yes. Air Fried Broccoli Tots is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Air Fried Broccoli Tots?
A nonstick skillet or a small baking dish handles Air Fried Broccoli Tots well, depending on whether it is cooked on the stovetop or in the oven.
How do I know when Air Fried Broccoli Tots is cooked properly?
Air Fried Broccoli Tots is ready when the egg white is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.
Is Air Fried Broccoli Tots suitable for vegetarians?
Yes. Air Fried Broccoli Tots is suitable for vegetarians as written.
Is Air Fried Broccoli Tots gluten-free?
Yes. Air Fried Broccoli Tots is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Air Fried Broccoli Tots?
Yes. This recipe includes Milk, Egg, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Air Fried Broccoli Tots ahead of time?
Air Fried Broccoli Tots can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
How can I adjust Air Fried Broccoli Tots for my calorie or macro goals?
To make Air Fried Broccoli Tots higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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