Cauliflower Tots

Try these baked Cauliflower Tots for a quick snack
Cauliflower Tots

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Whip up these healthier baked tots that use shredded cauliflower rather than potatoes for a quick snack or casual party appetizer.

5
Servings
159
Calories Per Serving
Deliver Ingredients

Ingredients

  • 2 heads of cauliflower, cut into florets
  • 1 Tablespoon olive oil
  • 1/2 Cup onion, small dice
  • 1/4 Cup breadcrumbs or almond meal
  • 1/4 Cup Parmigiano-Reggiano, grated
  • 1 large egg
  • 1/4 Cup parsley, finely chopped (optional)
  • Salt and pepper, to taste
  • Cooking spray

Directions

Preheat your oven to 375 degrees F. Line a cookie sheet with parchment paper, and spray with nonstick cooking oil, and set aside.

In a pot with a steamer basket, steam the cauliflower florets for about 5 minutes or until very tender. Then, remove the cauliflower from the pot, drain any water, and process the florets in a food processor for about 30 seconds, set aside.

Heat the olive oil in a skillet over medium heat. Add the onion and sauté for about 5 minutes or until soft, set aside.

Now that the cauliflower has had time to cool, gather the processed cauliflower in cheesecloth, and squeeze to strain out as much water as possible. In a medium bowl, combine the strained cauliflower, sautéed onion, breadcrumbs, cheese, egg, and parsley. Season the mixture with salt and pepper, and mix to combine. Spoon about 1 tablespoon of the mixture into your hand and shape into a small, oval-shaped tot. Place on the greased cookie sheet, and bake for about 20 minutes. Turn halfway through to evenly cook. Your tots will be golden brown when done.  

Nutritional Facts

Total Fat
5g
7%
Sugar
2g
2%
Saturated Fat
3g
13%
Cholesterol
4mg
1%
Carbohydrate, by difference
23g
18%
Protein
8g
17%
Vitamin A, RAE
1µg
0%
Vitamin C, total ascorbic acid
15mg
20%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
68mg
7%
Choline, total
5mg
1%
Fiber, total dietary
5g
20%
Folate, total
43µg
11%
Iron, Fe
6mg
33%
Magnesium, Mg
56mg
18%
Niacin
3mg
21%
Phosphorus, P
129mg
18%
Selenium, Se
13µg
24%
Sodium, Na
174mg
12%
Water
15g
1%
Zinc, Zn
1mg
13%

Cauliflower Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age and damage.

Cauliflower Cooking Tip

Vegetables should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.