Cauliflower tots with cheddar cheese and parsley
Savor the cheesy goodness of Cauliflower Tots with Cheddar Cheese and Parsley. Made with fresh cauliflower, a blend of cheddar, parsley, onion, and flaxseed oil, these low-carb bites are crispy, nutritious, and perfect for a snack or appetizer. Easy to make and packed with flavor!
- 08 Jun 2025
- Cook time 23 min
- Prep time 15 min
- 4 Servings
- 10 Ingredients
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.
Ingredients:
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!
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 130 grams |
| Energy | |
| Calories 170kcal | 8% |
| Protein | |
| Protein 9g | 6% |
| Carbohydrates | |
| Carbohydrates 15g | 4% |
| Fiber 2.16g | 6% |
| Sugar 3.18g | 3% |
| Fat | |
| Fat 8g | 10% |
| Saturated 3.51g | 12% |
| Cholesterol 70mg | - |
| Vitamins | |
| Vitamin A 80ug | 9% |
| Choline 80mg | 14% |
| Vitamin B1 0.18mg | 15% |
| Vitamin B2 0.25mg | 19% |
| Vitamin B3 1.24mg | 8% |
| Vitamin B6 0.16mg | 9% |
| Vitamin B9 63ug | 17% |
| Vitamin B12 0.35ug | 14% |
| Vitamin C 30mg | 35% |
| Vitamin E 0.34mg | 2% |
| Vitamin K 54ug | 47% |
| Minerals | |
| Calcium, Ca 150mg | 12% |
| Copper, Cu 0.07mg | 8% |
| Iron, Fe 1.37mg | 12% |
| Magnesium, Mg 24mg | 6% |
| Phosphorus, P 150mg | 12% |
| Potassium, K 280mg | 8% |
| Selenium, Se 14ug | 25% |
| Sodium, Na 280mg | 19% |
| Zinc, Zn 1.11mg | 10% |
| Water | |
| Water 90g | - |
| * 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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