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Amazingly Delicious Cauliflower Tots
Cauliflower tots are healthy and delicious! Baked to absolute perfection, these tots are crispy on the outside and soft on the inside. Everyone will love them so much that they will fly off the table!
Prep Time
40 mins
Cook Time
40 mins
Total Time
1 hr 20 mins
Servings: 40 Cauliflower Tots
Calories: 19 kcal
Course:
Side Dish
Cuisine:
American
Ingredients
- 4 Cups riced cauliflower
- 1 large egg
- ½ Cup shredded cheddar cheese
- ½ Cup shredded Parmesan cheese
- ¼ Cup all purpose flour
- ½ grated onion
- 1 Clove garlic minced
- ½ Teaspoon salt
- ¼ Teaspoon ground pepper
Instructions
- Preheat the oven to 400° and spray a baking sheet well with pan spray.`
- If using frozen riced cauliflower, prepare it according to the package and let it cool until it is cool enough to handle. If using fresh cauliflower, prepare a pot of boiling water. Cut the cauliflower into florets and place it in a steamer basket over the boiling water. Cover and steam for 5 minutes until the florets are fork-tender. Once cooked, place the steamed florets in a food processor and pulse for 10-15 seconds until you get a nice riced consistency.
- Transfer the riced cauliflower to cheesecloth or paper towels and squeeze to remove as much liquid as possible. Measure out 4 cups of cauliflower and add to a large bowl. Add the egg, both kinds of cheeses, flour, onion, garlic, salt, and pepper. Mix together and set aside to rest for 5 minutes or so.
- Using your hands, form the tots (about 40) that are about 1.5x.5 inches and line them up on the baking sheet leaving space between them. Bake for about 20 minutes before removing them from the oven, flip them over and then bake for another 15-20 minutes.
Cup of Yum
Nutrition Information
Calories
19kcal
(1%)
Carbohydrates
1g
(0%)
Protein
1g
(2%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
1g
Cholesterol
7mg
(2%)
Sodium
64mg
(3%)
Potassium
53mg
(2%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
31IU
(1%)
Vitamin C
8mg
(9%)
Calcium
30mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 40Cauliflower Tots
Amount Per Serving
Calories 19
% Daily Value*
| Calories | 19kcal | 1% |
| Carbohydrates | 1g | 0% |
| Protein | 1g | 2% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 1g | 50% |
| Cholesterol | 7mg | 2% |
| Sodium | 64mg | 3% |
| Potassium | 53mg | 1% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 31IU | 1% |
| Vitamin C | 8mg | 9% |
| Calcium | 30mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.