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 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:
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!
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 Size | 210 grams |
| Energy | |
| Calories 190kcal | 10% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 20g | 6% |
| Fiber 3.89g | 10% |
| Sugar 4.65g | 5% |
| Fat | |
| Fat 9g | 10% |
| Saturated 4.25g | 14% |
| Cholesterol 55mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 100mg | 18% |
| Vitamin B1 0.22mg | 19% |
| Vitamin B2 0.29mg | 22% |
| Vitamin B3 1.69mg | 11% |
| Vitamin B6 0.33mg | 19% |
| Vitamin B9 110ug | 27% |
| Vitamin B12 0.34ug | 14% |
| Vitamin C 70mg | 79% |
| Vitamin E 0.46mg | 3% |
| Vitamin K 44ug | 37% |
| Minerals | |
| Calcium, Ca 200mg | 15% |
| Copper, Cu 0.11mg | 12% |
| Iron, Fe 1.59mg | 14% |
| Magnesium, Mg 36mg | 9% |
| Phosphorus, P 200mg | 16% |
| Potassium, K 530mg | 16% |
| Selenium, Se 13ug | 24% |
| Sodium, Na 290mg | 19% |
| Zinc, Zn 1.44mg | 13% |
| 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. | |
More recipes
Parmesan-herb chicken tenders with spicy butter
Perfect for a quick weeknight dinner or an impressive appetizer.
23 Apr 2025Flourless lemon buttermilk cake
Enjoy the perfect balance of sweet and tangy in every bite.
30 Apr 2025Honey-cinnamon overnight oats
Prep the night before and wake up to a wholesome breakfast that’s ready to go.
01 May 2025Honey almond banana bread
Bake a loaf today and enjoy the irresistible taste of homemade goodness.
29 May 2025Cinnamon blueberry banana breakfast smoothie
Quick to prepare and absolutely satisfying, it's the ideal morning booster to keep you energized all day.
26 Apr 2025Walnut and chocolate chunk brownies
Bake, cool, and enjoy these heavenly treats that are perfect for any occasion.
15 May 2025