Preheat oven to 450 degrees. Line baking sheet pan with foil, and spray with cooking spray. (Parchment paper or a silpat baking mat will also work).
Place broccoli florets in a medium bowl and cover with press and seal or saran warp. Poke with a few wholes to let out steam. (Do not add water). Microwave broccoli for about 4 minutes, or until tender.
Remove broccoli from microwave and carefully remove saran wrap from bowl, (careful, there will be hot steam). Add the rest of the ingredients to the bowl, breaking up the broccoli florets as you stir.
With your hands, form broccoli mixture into small tots (or patties) and lay on prepared baking sheet. Bake for 18-20 minutes, or until they are lightly golden brown on top.
Let cool for a few minutes when removing from the oven and enjoy with low sugar ketchup, tomato sauce, or dipping sauce of choice if desired!