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.
Cook time 20 min
Prep time 30 min
Ingredients:
3 short spray cooking spray oil1 cauliflower
1 cup onion
2 tbsp fresh parsley
1 cup cheddar cheese
1 tsp garlic powder
1 tsp red pepper (spice)
1 egg
1 egg white egg whites
3/4 cup bread crumbs
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.
Instructions:
- Preheat your oven to 400°F (200°C).
- Lightly spray a baking sheet with cooking spray oil. Set aside.
- 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.
- 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.
- 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.
- 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.
- 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!
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!
Cauliflower tots with cheddar cheese and parsley FAQ:
Bake the cauliflower tots for 20-25 minutes at 400°F (200°C). Flip them halfway through the baking time for even browning.
Ensure you've drained the cauliflower well after steaming or boiling. Excess moisture is often the reason they fall apart. Squeezing out as much water as possible using a dish towel or cheesecloth is crucial.
Yes, you can substitute cheddar with other cheeses like mozzarella or feta, but the flavor and texture may vary slightly.
Store leftover cauliflower tots in an airtight container in the refrigerator for up to 3 days. You can reheat them in the oven to retain their crispness.
You can use gluten-free bread crumbs or ground oats as a substitute for traditional bread crumbs to keep the recipe gluten-free.
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.
Nutrition per serving
6 ServingsCalories 190kcal
Protein 11g
Carbohydrates 20g
Fiber 3.89g
Sugar 4.65g
Fat 9g
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