Veggie Tots Recipe

Last Update: September 27, 2022

This recipe appears in the Thrive Market cookbook, Healthy Living Made Easy. Get your copy here, and find the ingredients in this shopping list.

Here’s a veggie-filled appetizer the whole family will love! It starts with a duo of cauliflower and broccoli that’s pulsed with almond flour, parsley, flavorful spices, and coconut oil mayo. The tots are baked and served alongside a creamy dipping sauce spiked with a lemon and turmeric vinaigrette.

Veggie Tots

Yield: 20 tots
Active Time: 15 minutes
Total Time: 30 minutes


Coconut spray oil

For the veggie tots:
2 cups cauliflower florets
1 cup broccoli florets
1 egg white
1 tablespoon Primal Kitchen Avocado Oil Mayo
½ cup almond flour
¼ cup fresh parsley leaves
1 teaspoon sea salt
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon ground black pepper

For the dipping sauce:
¼ cup Primal Kitchen Avocado Oil Mayo
2 tablespoons Primal Kitchen Lemon Turmeric Vinaigrette & Marinade


Make the veggie tots:
Preheat oven to 400 degrees F. Line a baking sheet with parchment paper and mist with cooking spray.

Add cauliflower and broccoli to a food processor; pulse until veggies turn into a rice-size texture. Add egg white, mayo, almond flour, parsley, salt, garlic powder, onion powder, and black pepper. Pulse until fully blended. Using a tablespoon scoop, form into an oval between your palms; place on prepared sheet tray. Repeat with remaining tots.
Bake 20 minutes on top shelf of oven, rotating the tray halfway through.

Make the dipping sauce:
While the tots cook, whisk mayo and lemon turmeric marinade in a small bowl. Serve alongside veggie tots.

Recipe credit: Angela Gaines

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Nicole Gulotta

Nicole Gulotta is a writer, author, and tea enthusiast.

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