Cauliflower tots with cheddar cheese and parsley

Enjoy a healthy twist on a classic snack with these delicious Cauliflower Tots! Made with fresh cauliflower, cheddar cheese, parsley, and a hint of spice, these tots are perfect for any occasion. Baked to perfection and loaded with flavor, they are a nutritious, low-carb alternative that the whole family will love.

  • 21 May 2025
  • Cook time 20 min
  • Prep time 30 min
  • 6 Servings
  • 10 Ingredients

Cauliflower tots with cheddar cheese and parsley

Cauliflower tots with cheddar cheese and parsley are a delicious and nutritious alternative to traditional tater tots. These crispy bites are packed with flavor and are sure to be a hit with adults and kids alike. Discover how easy and fun it is to make these veggie-packed treats that are perfect as a snack, appetizer, or side dish.

Ingredients:

3 short spray cooking spray oil
0.90g
1 cauliflower
840g
1 cup onion
100g
2 tbsp fresh parsley
8g
1 cup cheddar cheese
110g
1 tsp garlic powder
3.10g
1 tsp red pepper (spice)
1.80g
1 egg
50g
1 egg white egg whites
33g
3/4 cup bread crumbs
80g

Instructions:

1. Preheat Oven:
- Preheat your oven to 400°F (200°C).
- Lightly spray a baking sheet with cooking spray oil. Set aside.
2. Prepare the Cauliflower:
- Remove the leaves and core from the cauliflower, then chop it into small florets.
- Steam or boil the cauliflower florets until tender, about 5-7 minutes. Drain well and allow to cool slightly.
- Once cooled, transfer the cauliflower to a clean dish towel or cheesecloth, and squeeze out as much water as possible. This is a crucial step to ensure your tots hold together.
3. Mix Ingredients:
- In a large bowl, combine the drained cauliflower, chopped onion, fresh parsley, shredded cheddar cheese, garlic powder, and crushed red pepper.
- In a separate bowl, lightly beat the egg and egg white together.
- Add the beaten eggs to the cauliflower mixture, then mix in the bread crumbs. Stir until everything is well combined.
4. Shape the Tots:
- Using your hands, shape the cauliflower mixture into small tot shapes, about 1 to 1.5 inches in length.
- Place each formed tot on the prepared baking sheet. Make sure to leave a little space between each tot to ensure even cooking.
5. Bake:
- Lightly spray the tops of the tots with additional cooking spray oil.
- Bake in the preheated oven for 20-25 minutes, or until golden brown and crispy. Flip the tots halfway through baking to ensure even browning.
6. Serve:
- Once cooked, remove from the oven and let cool for a few minutes before serving.
- Enjoy your cauliflower tots warm, either on their own or with your favorite dipping sauce!

Tips:

- Make sure to thoroughly drain any excess moisture from the cauliflower to ensure the tots stay crispy.

- Feel free to experiment with different types of cheese or add your favorite spices to customize the recipe to your taste.

- Using parchment paper on your baking sheet can help prevent the tots from sticking and make for easier cleanup.

Cauliflower tots with cheddar cheese and parsley offer a savory, cheesy, and healthy twist on a beloved classic. By following these steps and tips, you'll be able to create a tasty, versatile dish that everyone will enjoy. Serve them fresh out of the oven with your favorite dipping sauce, and watch them disappear!

Nutrition Facts
Serving Size210 grams
Energy
Calories 190kcal10%
Protein
Protein 11g7%
Carbohydrates
Carbohydrates 20g6%
Fiber 3.89g10%
Sugar 4.65g5%
Fat
Fat 9g10%
Saturated 4.25g14%
Cholesterol 55mg-
Vitamins
Vitamin A 90ug10%
Choline 100mg18%
Vitamin B1 0.22mg19%
Vitamin B2 0.29mg22%
Vitamin B3 1.69mg11%
Vitamin B6 0.33mg19%
Vitamin B9 110ug27%
Vitamin B12 0.34ug14%
Vitamin C 70mg79%
Vitamin E 0.46mg3%
Vitamin K 44ug37%
Minerals
Calcium, Ca 200mg15%
Copper, Cu 0.11mg12%
Iron, Fe 1.59mg14%
Magnesium, Mg 36mg9%
Phosphorus, P 200mg16%
Potassium, K 530mg16%
Selenium, Se 13ug24%
Sodium, Na 290mg19%
Zinc, Zn 1.44mg13%
Water
Water 160g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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