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. | |
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