Brussels Tots With Plum Sauce Recipe & Video


Having friends over for a football game this weekend? Crunchy “tots” are fun snack for everyone, especially when paired with a sweet, tangy dipping sauce. You may be envisioning the classic potato tots from the freezer bag and some ketchup. But why not impress your guests with this more sophisticated and healthier version? It takes a little more prep time but this recipe sneaks in extra nutrients from the Brussels sprouts and other fresh ingredients. They are also baked, not fried and then re-heated like the bagged version.

Rest assured, they are just as crave-worthy and fun to munch on while cheering on your favorite team.

Yield: 8 (approximately 7-8 tots per serving)

For the tots:
4 cups Brussels sprouts, chopped
2 eggs, large
1/2 cup yellow onion, diced
1/2 teaspoon salt
1 teaspoon ground pepper
1 teaspoon garlic powder
1/2 teaspoon onion powder
1 1/3 cup quick cooking oats
2/3 cup Parmesan cheese, grated

For the plum sauce:
1 1/2 cloves garlic, finely minced
1/2 teaspoon fresh ginger, finely minced
1/3 cup green onions, finely chopped
1/4 cup honey
2/3 cup water
1 teaspoon low-sodium teriyaki sauce
1 teaspoon low-sodium soy sauce
1/8 teaspoon chili pepper flakes
4 plums, pitted and finely chopped
1 Tablespoon fresh orange juice (juice of one small orange)
1 teaspoon cornstarch
1 teaspoon water

brussels tots on tray

To make the Brussels tots:
Preheat oven to 400º F and line a baking sheet with parchment paper. Place Brussels sprouts in food processor and pulse until flaked. Transfer flaked Brussels sprouts to a microwave-safe bowl and microwave on high for 4 minutes. Allow to cool. Return cooled Brussels sprouts to food processor, add eggs, diced onion, salt, ground pepper, garlic powder, onion powder, oats and Parmesan cheese.

Blend until combined (approximately 2 minutes). Using a melon baller (or a spoon and your hands), form Brussels tots and place in a single layer on baking sheet. Bake until golden brown and crispy, about 20 to 25 minutes, turning Brussels tots halfway through baking time.

To make the plum sauce:
Place garlic, ginger, green onion, honey, water, teriyaki sauce, soy sauce, chili pepper flakes, plums and orange juice in medium saucepan. Bring to a boil, then simmer for 30 minutes. Remove saucepan from heat and puree with stick blender to remove lumps. In a separate bowl, mix water and cornstarch to form a paste. Return saucepan to medium heat and add water and cornstarch paste. Stir to combine. Simmer 15 minutes or until thickened. Remove saucepan from heat and transfer sauce to a glass bowl. Refrigerate sauce for eight or more hours for best flavor.

NUTRITION INFORMATION PER SERVING: 150 Calories; 3.5 grams Fat; 0.5 gram Saturated Fat; 10 mg Cholesterol; 140 mg Sodium; 27 grams Carbohydrates; 14 grams Sugar; 2 grams Fiber; 4 grams Protein

What are the health benefits of these ingredients?

  • Brussels sprouts: Good source of fiber, vitamin A and vitamin B6, and high in vitamin C
  • Eggs: Good source of protein, vitamin B-12 and vitamin D
  • Onion: Contains potassium and fiber, and high in vitamin C
  • Oats: Contain protein, fiber, magnesium and iron
  • Garlic: Good source of vitamin B-6, vitamin C, and high in manganese
  • Ginger root: Contains antioxidant gingerol
  • Plums: Good source of vitamin C
  • Oranges: High in vitamin C

Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit

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Categories: EatWell