Freezer-Friendly Veggie Tots

// Freezer-Friendly Veggie Tots

Prep Time

8 mins

Cook Time

5-6 mins

Free Time

to blow bubbles outside

These sweet potato and broccoli "tots" are a fun and tasty way to get some extra veggies into your little ones' diets. Plus, with the addition of rice and cheese, they're also a good source of protein. They're perfect for meal prep - just freeze them in an Anytime tray and pop them out whenever the kiddos (or adults!) are ready to eat.

All of Anyday’s recipes are tested (and retested!) in many different microwaves and home kitchens to make sure they work — and work well.

What You’ll Need

What You’ll Need

Anytime Freezer Tray Set

These handy freezer trays will make you a meal-prep pro. Just freeze, pop out, and reheat.

The Medium Deep Dish

The best dish for 1-2 portions of grains, veggies, mac and cheese, ramen, and more.

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Select your serving size and microwave wattage in the dropdown. The recipe will change accordingly.


Select your microwave wattage in the dropdown. The cook times in this recipe will automatically change accordingly.


To find your microwave’s wattage, look at the front panel, the side of the door, in the back, in the user manual, or Google the model number. If both an input and output wattage are listed, use the output.

Wattage translates to how powerful the microwave is. The higher the wattage, the faster your food will cook. The lower the wattage, the longer the cook time.

When in doubt, start with less time — you can always add more.

Microwave oven by power - 700w


  • 1 cup (70g) broccoli florets
  • 1 cup (130g) chopped sweet potatoes
  • ½ cup (50g) shredded mozzarella cheese
  • 1 large egg
  • ¼ cup (30g) breadcrumbs
  • 1 cup (130g) cooked brown rice
  • ¼ teaspoon kosher salt
  • teaspoon black pepper


  1. Place the broccoli and sweet potatoes in the Anyday dish.
  2. Cover with lid (knob lifted) and cook for 5-6 minutes, or until the vegetables are tender when pierced with a fork
  3. Transfer vegetables to a food processor. Add cheese, egg, breadcrumbs, rice, salt. and pepper. Process until the mixture resembles a crumbly ‘dough’.
  4. Transfer mixture to a 2-tbsp Freezer Tray, making sure to pack in as much as you can. Freeze at least four hours, or overnight.
  5. To finish the tots, carefully remove them from the mold and transfer to a plate to thaw slightly.
  6. Coat with cooking spray and bake in a 400°F oven or toaster oven. Looking for a bit of crunch? In a hot skillet, sear on both side in olive oil until golden brown, about 2-3 minutes per side.
  7. Serve warm with your favorite dipping sauce.

Serving suggestions & tips

  • Use potatoes, parsnips or carrots instead of sweet potatoes.
  • Use quinoa, couscous, or brown rice instead of white rice.
  • Add chia seeds, wheat bran, or oats for additional nutritional value.

Recipe notes

  • To make this recipe gluten-free, substitute breadcrumbs with potato flakes or gluten-free bread crumbs.
  • You can freeze the tots for up to 30 days.
  • Microwave ovens vary, even with the same wattages. Adjust cooking times as needed.

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