fbpx

Cauliflower Tots

  • Prep time: 15 m
  • Cook time: 20 m
  • Makes: 15 to 20 tots (3 servings)

Try out this healthier, veggie-loaded, version of a tater tot! These swap potatoes for cauliflower and are also baked instead of fried, but still just as delicious! The cheese probably helps with that too.

Ingredients and Equipment

  • Ingredients
  • Equipment
Expand All

Directions

Step 1 

Preheat oven to 400˚F (200˚C). Line a baking sheet with parchment paper or spray with non-stick cooking spray.

Step 2 

Cook cauliflower by steaming for 4 to 5 minutes so that they are tender but not mushy. You can also microwave them with 2-3 tablespoons of water for 1 to 2 minutes until tender. Drain cauliflower and dry them on a paper towel. Chop finely. If using frozen, defrost, dry them on a paper towel, and chop finely.

Step 3 

In a medium bowl, combine cauliflower, cheese, onion, breadcrumbs, egg, egg white, parsley, salt, and pepper. Mix to combine.

Step 4 

Spoon 1 tablespoon of the mixture into your hands and roll into a small oval. Repeat with the rest of the mixture. Place on a cookie sheet and spray cauliflower tots lightly with non-stick cooking spray.

Step 5 

Bake for 18 to 20 minutes, turning half way through the cooking time until they are golden.

Nutrition Per Serving

Calories
190
Total Fat
9g
Saturated Fat
4g
Sodium
300mg
Carbohydrates
18g
Fibre
1g
Sugar
3g
Protein
11g