Baked Veggie Quinoa Tots

A healthy take on a classic snack!

Course Side, Veggie
Cuisine American
Keyword Quinoa, Tater Tots
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 8
Calories 200 kcal
Author Holly Sander


  • cups cooked quinoa
  • 22 ounces raw broccoli florets (about 2 medium heads of broccoli)
  • 1 tablespoon olive oil
  • 1 yellow onion, finely diced
  • 4 cloves garlic, minced
  • 3 tablespoons Italian parsley, finely chopped
  • tablespoons fresh lemon juice
  • ½ cup Parmesan cheese, grated
  • 1 egg, beaten
  • 1 teaspoon salt and pepper


  1. Preheat oven to 400.

  2. Cook 1 ½ cups quinoa on the stove according to the package instructions.  Steam broccoli for 8-10 minutes and allow to cool.

  3. Meanwhile, saute diced onion in olive oil for 5 minutes, then add garlic and cook for 1 more minute.  Allow to cool.  (If onions look too large after cooking, chop them up more.)

  4. Chop broccoli into small pieces and place it in a large mixing bowl.  Add the cooked onion & garlic, cooked quinoa, parsley, lemon juice, Parmesan, beaten egg, salt, and pepper.  Stir really well, mashing the ingredients together a bit with a spatula or the back of a spoon.

  5. Scoop 1 rounded, firmly packed tablespoon of the mixture and squeeze a few times in your hand, then shape into a tater tot shape.

  6. Place the tots, slightly separated, on a parchment-lined baking sheet.  Bake for 18 minutes.  Turn the oven to broil for 2 more minutes until they are golden brown and slightly crispy.

  7. Allow them to cool for 5 minutes before serving.  Serve with ketchup, ranch dip or as is.

Recipe Notes

*For a spicier version add 1/2 teaspoon cayenne pepper.

*This recipe makes 42 veggie tots.