InternationalBreakfastVegetarianGluten FreeUnder 300 CaloriesQuick Meals30 Minute Meals

Air Fried Broccoli Tots

Name: Air Fried Broccoli Tots
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Cuisine: International
Ingredients: 1 cup (90 g) Broccoli; 1 count (40 g) Egg White; 1 tablespoon (5 g) Parmesan Cheese; 3 tablespoon (30 g) Oats

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

Protein

11.9 g

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

Calories

186

Protein

11.9g

Carbs

27.5g

Fat

3.5g

Fiber

2.2g

Micronutrients

Calcium

103.8 mg • 10.4% of daily target daily value

Folate

1.6 mcg • 0.4% of daily target daily value

Iron

1.82 mg • 10.1% of daily target daily value

Magnesium

63.63 mg • 15.1% of daily target daily value

Omega-3

0.02 g • 1.5% of daily target daily value

Potassium

459.87 mg • 17.7% of daily target daily value

Selenium

19.9 mcg • 36.2% of daily target daily value

Sodium

186.39 mg • 8.1% of daily target daily value

Vitamin A

18.6 mcg • 2.1% of daily target daily value

Vitamin B12

0.1 mcg • 4.3% of daily target daily value

Vitamin C

47.97 mg • 53.3% of daily target daily value

Vitamin E

0.16 mg • 1.1% of daily target daily value

Vitamin K

91.89 mcg • 76.6% of daily target daily value

Zinc

1.46 mg • 13.3% of daily target daily value

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Diet and Allergen Guide

Vegetarian

Yes

Vegan

Gluten Free

Yes

Dairy Free

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 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.

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.

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