Preheat the oven to 400°F. Spray a baking sheet well with nonstick pan spray and set it aside.

Prepare the broccoli: - If using frozen riced broccoli, prepare it according to the package instructions and let it cool until it is cool enough to handle. - If using fresh broccoli, cut into florets and steam over boiling water in a steamer basket for 5 minutes until fork-tender, or place florets in a microwave-safe bowl with a little water and microwave for 5 minutes. After cooking, transfer the florets to a food processor and pulse 10–15 seconds until they reach a riced consistency.

Transfer the riced broccoli to a clean tea towel or several layers of cheesecloth. Fold the towel/cloth around the broccoli and squeeze firmly to remove as much liquid as possible.

Measure out 4 cups of the squeezed, riced broccoli and place it in a large bowl.

Add 1 large egg, 1/2 cup shredded cheddar cheese, 1/2 cup shredded Parmesan cheese, 1/4 cup all-purpose flour, 1/3 cup grated onion, 1 minced garlic clove, 1/2 teaspoon salt, and 1/4 teaspoon ground pepper to the bowl. Mix until evenly combined. Let the mixture rest for about 5 minutes to allow the flour to hydrate.

Using your hands, form the mixture into tots (about 35), each roughly 1.5 inches long and 1/2 inch thick. Place the tots on the prepared baking sheet with space between them.

Bake for 20 minutes. Remove the baking sheet, carefully flip each tot, then return to the oven and bake another 15–20 minutes, or until the tots are golden brown and firm.

Let the tots cool slightly on the baking sheet for a few minutes, then serve with ketchup or your favorite dipping sauce.