Cauliflower tots with cheddar cheese and parsley
These cauliflower tots are a nutritious twist on traditional tater tots, featuring cheddar cheese and fresh parsley. Baked until golden, they make a great snack or side dish for the whole family.
Cook time 23 min
Prep time 15 min
Ingredients:
2 cups cauliflower1 egg
1 egg white
1/2 onion
3 tbsp fresh parsley
1/2 cup cheddar cheese
1/2 cup bread crumbs
1 dash salt
1 dash black pepper
1 tsp flaxseed oil
Cauliflower tots with cheddar cheese and parsley are a savory and nutritious alternative to traditional tater tots. Packed with vegetables and enhanced with the flavors of cheddar cheese and fresh parsley, this recipe offers a delightful and healthy snack or side dish that the whole family will enjoy.
Instructions:
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.
If using fresh cauliflower, break it into florets and pulse in a food processor until it resembles rice. You can also use pre-riced cauliflower for convenience.
Place the riced cauliflower in a microwave-safe bowl and microwave on high for about 4-5 minutes until tender. Let it cool slightly. Then, transfer the cauliflower into a clean kitchen towel and squeeze out as much excess moisture as possible. This step is crucial to ensure that your tots are not soggy.
In a large mixing bowl, combine the cooked and squeezed-dry cauliflower, egg, egg white, finely chopped onion, chopped parsley, shredded cheddar cheese, bread crumbs, salt, and black pepper. Mix well until the ingredients are evenly combined.
Using your hands or a spoon, shape the mixture into small tot-sized cylinders or balls, about 1 to 1.5 inches in length. Place each tot onto the prepared baking sheet.
Lightly brush the tops of the cauliflower tots with the flaxseed oil. This will help them achieve a golden-brown color and a slight crispiness.
Bake the cauliflower tots in the preheated oven for 20-25 minutes, or until they are golden brown and firm to the touch. Flip the tots halfway through the baking time to ensure even cooking.
Once baked, allow the tots to cool for a few minutes on the baking sheet before serving. Enjoy them as a healthy snack or a delicious side dish!
These cauliflower tots with cheddar cheese and parsley are not only delicious but also a healthier option for snack lovers. They're easy to prepare and bake to crispy perfection. Enjoy them hot from the oven with your preferred dipping sauce and savor the blend of cheesy goodness and herbs in every bite.
Cauliflower tots with cheddar cheese and parsley FAQ:
Bake the cauliflower tots in a preheated oven at 375°F (190°C) for 20-25 minutes, flipping them halfway through to ensure even cooking.
The tots are done when they are golden brown and firm to the touch. A slight crispiness on the outside is a good sign.
Yes, you can store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to restore crispness.
You can use a flaxseed egg (1 tablespoon ground flaxseed mixed with 2.5 tablespoons water) as a substitute for each egg, which will help bind the ingredients.
Yes, use gluten-free bread crumbs or replace them with ground oats or almond flour to make the recipe gluten-free.
Tips:
- Ensure the cauliflower is well-drained after cooking to prevent the mixture from becoming too wet.
- Finely chop the onion to ensure it blends well with the other ingredients.
- Feel free to use a food processor to achieve a finer texture for the cauliflower.
- Parchment paper on the baking sheet can help prevent the tots from sticking and makes cleanup easier.
- Adjust the seasoning to taste; you can add a bit more cheese or fresh herbs for added flavor.
- Serve the tots with your favorite dipping sauce for an extra burst of flavor.
Nutrition per serving
4 ServingsCalories 170kcal
Protein 9g
Carbohydrates 15g
Fiber 2.16g
Sugar 3.18g
Fat 8g
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