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    Home » Recipes » Kid-Friendly Recipes

    Veggie Tots

    Published: Jan 6, 2019 · Modified: Jul 30, 2022 by Daniela Apostol · This post may contain affiliate links · 5 Comments

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    Healthy Baked Veggie Tots, a fantastic snack or appetizer that even veggie haters will love. Nutritious, delicious, great any time of the day. Particularly nice as a finger food for babies and toddlers.

    Overhead shoot of a white plate with 11 veggie tots and a ramekin with ketchup

    You can call them spinach tots too, or spinach fingers. I chose this shape rather than patty one so that my baby could hold them better and feed herself, she's brilliant with food.

    When I cook for the baby I don't add salt at all, and to be honest I don't think these bites need any.

    But if you'd rather add some, a quarter of a teaspoon should be more than enough, don't forget that naturally occurring salt would be found in veggies too. So, how's in for some yummy bites?

    Jump to:
    • How to make healthy veggie tots for kids
    • Tips and tricks
    • Other baby lead weaning recipes
    A veggie tot being dipped in ketchup with more tots around the ramekin

    How to make healthy veggie tots for kids

    They might be the two vegetables that people love to hate, but spinach and Brussels sprouts make one healthy combo. They have countless vitamins and minerals, they are high in protein, and don't taste that bad at all. I honestly could eat every day without complaining.

    • Boil the Brussels sprouts in a pan of salted water for 15 minutes until really tender.
    • Drain the water, and chop the sprouts really finely.
    • In a separate pan, boil the spinach for about 5 minutes, transfer to a colander, and use the back on a spoon to squeeze out the excess water.
    • Chop the spinach finely, and mix with the Brussels sprouts, mozzarella, egg, breadcrumbs and spring onions. 
    A white bowl of grated mozzarella, raw egg, thawed frozen spinach, chooped cooked Brussels sprouts and breadcrumbs to make veggie tots
    • Season to taste and shape 15 tots.
    • Arrange them on a bake tray lined with non stick parchment paper.
    • Preheat the oven to 180 degrees Celsius (350 Fahrenheit).
    • Spray the bites with cooking spray, then bake the bites in the oven for 30 minutes until lightly golden.
    15 uncooked veggie tots on a non-stick paper

    Tips and tricks

    Mozzarella works better in this recipe, as it keeps the bites soft and moist while being baked. When cheese is not added, I tend to fry patties/bites, because I find that they dry out no matter what.

    Another thing that helps is spraying they with cooking spray before popping them in the oven, they came out perfectly moist.

    There was no need to coat these veggie tots at all with flour to become slightly golden, although I would have used some had I decided to fry them instead.

    Other baby lead weaning recipes

    Baby Led Weaning Muffins

    Healthy Banana Muffins for Kids (No Sugar)

    Broccoli Bites

    Healthy Banana Waffles

    Overhead shoot of a white plate with 11 veggie tots and a ramekin with ketchup

    If you’ve tried these HEALTHY BAKED VEGGIE TOTS or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on FACEBOOK, and PINTEREST to see more delicious food and what I’m getting up to.

    5 from 2 votes
    Overhead shoot of a white plate with 11 veggies tots and a white ramekin with ketchup
    Print
    Veggie Tots
    Prep Time
    20 mins
    Cook Time
    30 mins
    Total Time
    50 mins
     

    Healthy Baked Veggie Tots, a fantastic snack or appetizer that even veggie haters will love. Nutritious, delicious, great any time of the day. Particularly nice as a finger food for babies and toddlers.

    Course: Appetizer
    Cuisine: International
    Keyword: healthy food for kids
    Servings: 15 bites
    Calories: 46 kcal
    Author: Daniela Apostol
    Ingredients
    • 1 cup Brussels sprouts
    • 1 cup spinach, frozen
    • 1 cup grated mozzarella
    • ½ cup breadcrumbs
    • 1 egg
    • 2 spring onions, chopped
    • salt and pepper to taste (If made for babies, salt to be omitted)
    Metric - US Customary
    Instructions
    1. Boil the Brussels sprouts in a pan of salted water for 15 minutes until really tender.

    2. Drain the water, and chop the sprouts really finely.

    3. In a separate pan, boil the spinach for about 5 minutes, transfer to a colander, and use the back on a spoon to squeeze out the excess water.

    4. Chop the spinach finely, and mix with the Brussels sprouts, mozzarella, egg, breadcrumbs and spring onions. 

    5. Season to taste and shape 15 tots.

    6. Arrange them on a bake tray lined with non stick parchment paper.

    7. Preheat the oven to 180 degrees Celsius (350 Fahrenheit).

    8. Spray the bites with cooking spray, then bake the bites in the oven for 30 minutes until lightly golden.

    Recipe Notes

    • Mozzarella works better in this recipe, as it keeps the bites soft and moist while being baked. When cheese is not added, I tend to fry patties/bites, because I find that they dry out no matter what.
    • Another thing that helps is spraying they with cooking spray before popping them in the oven, they came out perfectly moist.
    • There was no need to coat these veggie tots at all with flour to become slightly golden, although I would have used some had I decided to fry them instead.

    Nutrition Facts
    Veggie Tots
    Amount Per Serving
    Calories 46 Calories from Fat 18
    % Daily Value*
    Fat 2g3%
    Saturated Fat 1g5%
    Cholesterol 16mg5%
    Sodium 86mg4%
    Potassium 80mg2%
    Carbohydrates 3g1%
    Protein 3g6%
    Vitamin A 1345IU27%
    Vitamin C 5.9mg7%
    Calcium 63mg6%
    Iron 0.6mg3%
    * Percent Daily Values are based on a 2000 calorie diet.

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    Reader Interactions

    Comments

    1. Ronit

      October 22, 2017 at 4:49 pm

      These look so good! Have to keep them in mind for next time I buy broccoli. 🙂

      Reply
    2. Ronit

      October 22, 2017 at 4:50 pm

      Oops just realized I wrote broccoli instead of Brussels sprouts... Even though I think this can work well with both. 🙂

      Reply
      • Daniela Anderson

        October 23, 2017 at 5:31 am

        Thank you! Indeed, broccoli would work well here as well, they are really healthy and tasty.

        Reply
    3. Alla B

      May 23, 2022 at 2:43 am

      Great easy recipe. My 11 months old daughter devoured them!

      Reply
      • Daniela Apostol

        May 23, 2022 at 12:45 pm

        I am glad she liked them!

        Reply

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