How to Make Veggie Tots

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

Think crispy, bite-size tots—but instead of potatoes, these use a blend of cauliflower and broccoli as their base, making them a clever and veggie-forward upgrade. Thrive Market’s Veggie Tots recipe pulses those florets with almond flour, parsley, and just enough egg white and avocado oil mayo to bind. The result: baked tots that hold together, crisp around the edges, and feel wholesome.

Because the recipe skips traditional potato starches or breading, it leans naturally toward gluten-free status (so long as all add-ins—almond flour, spices, mayo—are certified gluten-free). There’s no wheat, no flour, no hidden gluten-laden binders. It’s a tot recipe built with vegetables and minimal clean ingredients.

These tots are ideal as an appetizer, side, or kid-friendly finger food. Serve them hot with the tangy lemon-turmeric dipping sauce included in the recipe, or customize your own dip for variety. Their texture—soft interior, crisp exterior—and bright flavor make them far more interesting than your average veggie side.

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Veggie Tots

Recipe Details

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

Veggie Tot Ingredients

For the tots:

• Coconut oil spray
• 2 cups cauliflower florets
• 1 cup broccoli florets
• 1 egg white
• 1 tablespoon avocado oil mayo
• ½ cup almond flour
• ¼ cup fresh parsley leaves
• 1 teaspoon sea salt
• ½½ teaspoon garlic powder
• ½ teaspoon onion powder
• ¼ teaspoon ground black pepper

For the dipping sauce:

• ¼ cup avocado oil mayo
• 2 tablespoons lemon turmeric vinaigrette & marinade*

How to Make Veggie Tater Tots

1. Make the veggie tots: Preheat oven to 400 degrees F. Line a baking sheet with parchment paper and mist with cooking spray.
2. Add cauliflower and broccoli to a food processor; pulse until veggies turn into a rice-size texture.
3. Add egg white, mayo, almond flour, parsley, salt, garlic powder, onion powder, and black pepper. Pulse until fully blended.
4. Using a tablespoon scoop, form into an oval between your palms; place on prepared sheet tray. Repeat with remaining tots.
5. Bake 20 minutes on top shelf of oven, rotating the tray halfway through.
6. Make the dipping sauce: While the tots cook, whisk ¼ cup mayo and 2 tablespoons lemon turmeric marinade in a small bowl. Serve alongside veggie tots.

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Veggie Tots Nutrition Facts

*Estimated per serving (recipe yields 20 tots, 5 servings). Based strictly on Thrive Market’s ingredient amounts.

Serving Size	4 tots
Calories	≈ 200 kcal
Protein	≈ 4 g
Carbs	≈ 5 g
Sugar	≈ 2 g
Fiber	≈ 2 g
Fat	≈ 18 g

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Veggie Tots Variations & Tips

• Cheesy variation: Stir in a bit of shredded cheddar or dairy-free cheese into the tot mixture before baking.
• Nut-free alternative: Replace almond flour with sunflower seed flour or pumpkin seed flour if nut allergies are a concern.
• Herb swap: Use dill, chives, or basil in place of parsley for new flavor accents.
• Spice boost: Add smoked paprika, cayenne, or chili powder to the mix for warmth and depth.
• Make ahead & freeze: Form the tots and flash-freeze them before baking; store in freezer, then bake directly when needed.
• Oven crisp trick: Bake on a wire rack placed over the baking sheet to allow airflow underneath and aid crisping.
• Dip options: Try sriracha mayo, garlic aioli, or a ranch-style sauce in place of or alongside the lemon-turmeric dip.

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Best Veggie Tot Pairings

• Fresh vegetable sticks: Carrot, celery, cucumber—light and crisp companions to the tots.
• Green salad with vinaigrette: A tangy salad cuts through the richness and adds freshness.
• Grilled chicken tenders or skewers: Add protein alongside the tots to round out a meal.
• Rice bowls or grain bowls: Use the tots as a crunchy element atop bowls of grains, greens, and sauces.
• Roasted vegetables: Pair with roasted carrots, Brussels sprouts, or zucchini to make it a full veggie spread.

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When to Make Veggie Tots

• Kid-friendly dinners: Great way to sneak more vegetables into a familiar format.
• Appetizer or party finger food: Serve them on a platter with various dips for guests to graze.
• Meal prep/snack batches: Make a large batch and refrigerate or freeze for quick reheating.
• Casual potlucks or family gatherings: Travel well and appeal across ages.
• Game night or snack tables: A healthier finger-food option that still feels fun and tempting.

Recipe credit: Angela Gaines