Serves 2 (with ~20 tots total)

For the Broccoli Tots:

• 2 cups broccoli florets, steamed and finely chopped
  
  
• ½ cup brown rice flour
  
  
• 2 eggs
  
  
• ½ cup cottage cheese (or sub: ½ cup mashed soft tofu)
  
  
• ¼ cup Parmesan cheese (optional)
  
  
• 2 tablespoons nutritional yeast
  
  
• ½ teaspoon garlic powder
  
  
• ½ teaspoon onion powder
  
  
• ½ teaspoon sea salt
  
  
• Freshly ground black pepper, to taste
  
  
• Optional: 1 tablespoon ground flaxseed
  
  

For the Grilled Chicken:

• 2 small chicken breasts (about 4–5 oz each)
  
  
• 1 tablespoon olive oil
  
  
• 1 teaspoon lemon juice
  
  
• ½ teaspoon paprika
  
  
• ¼ teaspoon sea salt
  
  
• Black pepper, to taste
  
  

👩‍🍳 

Directions

Make the Tots:

1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
   
   
2. Steam broccoli until fork-tender, about 5–6 minutes. Finely chop or pulse in a food processor until rice-sized.
   
   
3. In a large bowl, mix chopped broccoli, eggs, cottage cheese (or tofu), brown rice flour, nutritional yeast, Parmesan (if using), seasonings, and flaxseed (if using).
   
   
4. Let rest 5–10 minutes for the flour to hydrate.
   
   
5. Using about 1½ tablespoons of mixture, shape into tot-sized cylinders and place on the baking sheet.
   
   
6. Bake for 22–25 minutes, flipping halfway, until golden and set.
   
   

Grill the Chicken:

1. Preheat a grill pan or outdoor grill to medium-high heat.
   
   
2. Rub chicken breasts with olive oil, lemon juice, and seasonings.
   
   
3. Grill for 7-10 minutes per side, or until internal temperature reaches 165°F (75°C).
   
   
4. Let rest 5 minutes before slicing.
   
   

🥄 

Nourish Notes

• Complete protein: Eggs, chicken, and cottage cheese team up to support lean tissue, satiety, and hormone production.
  
  
• Blood sugar balance: The combo of slow-burning brown rice flour, broccoli fiber, and protein helps prevent energy crashes.
  
  
• Estrogen support: Broccoli contains sulforaphane, which helps the liver metabolize excess estrogen—a key in PCOS and perimenopause support.
  
  
• Dairy-free version: Sub tofu for cottage cheese and skip the Parmesan. 

With Love & Nourishment,

The Nourish Kitchen