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!

  • 21 Apr 2025
  • Cook time 23 min
  • Prep time 15 min
  • 4 Servings
  • 10 Ingredients

Cauliflower tots with cheddar cheese and parsley

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:

2 cups cauliflower
210g
1 egg
54g
1 egg white
33g
1/2 onion
80g
3 tbsp fresh parsley
11g
1/2 cup cheddar cheese
54g
1/2 cup bread crumbs
55g
1 dash salt
0.40g
1 dash black pepper
1/10g
1 tsp flaxseed oil
4.54g

Instructions:

1. Preheat Oven:
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.
2. Prepare Cauliflower:
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.
3. Cook Cauliflower:
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.
4. Mix Ingredients:
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.
5. Shape Tots:
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.
6. Brush with Flaxseed Oil:
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.
7. Bake:
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.
8. Cool and Serve:
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 Size130 grams
Energy
Calories 170kcal8%
Protein
Protein 9g6%
Carbohydrates
Carbohydrates 15g4%
Fiber 2.16g6%
Sugar 3.18g3%
Fat
Fat 8g10%
Saturated 3.51g12%
Cholesterol 70mg-
Vitamins
Vitamin A 80ug9%
Choline 80mg14%
Vitamin B1 0.18mg15%
Vitamin B2 0.25mg19%
Vitamin B3 1.24mg8%
Vitamin B6 0.16mg9%
Vitamin B9 63ug17%
Vitamin B12 0.35ug14%
Vitamin C 30mg35%
Vitamin E 0.34mg2%
Vitamin K 54ug47%
Minerals
Calcium, Ca 150mg12%
Copper, Cu 0.07mg8%
Iron, Fe 1.37mg12%
Magnesium, Mg 24mg6%
Phosphorus, P 150mg12%
Potassium, K 280mg8%
Selenium, Se 14ug25%
Sodium, Na 280mg19%
Zinc, Zn 1.11mg10%
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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