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Cauliflower Tater Tot Casserole
5 from 3 votes

Cauliflower Tater Tot Casserole

This Cauliflower Tater Tot Casserole Recipe is low-carb and deliciously satisfying!

Prep Time
20 mins
Cook Time
55 mins
Total Time
1 hr 15 mins
Servings: 4
Calories: 304 kcal
Cuisine: Mexican

Ingredients

  • 1 chicken breast boneless, skinless
For the Cauli-Tots:
  • 3 cups cauliflower roughly chopped
  • 1/4 cup + 2 tablespoons onion diced
  • 1 1/2 tablespoons garlic minced
  • 3 tablespoons cottage cheese fat-free
  • black pepper to taste
  • salt to taste
  • 3/4 cup cheddar cheese reduced-fat, shredded
  • 1 egg or 3 tablespoons liquid egg whites, large, white
  • 3 tablespoons cilantro chopped, fresh
  • 1/2 cup + 1 tablespoon panko crumbs whole-wheat
  • cooking spray
For the Casserole:
  • 1/2 tablespoon olive oil
  • 1/2 cup onion diced (roughly 1 small onion)
  • 3/4 cup red pepper diced (roughly 1 large pepper)
  • 1 tablespoon garlic minced
  • 16 ounces salsa of choice
  • 1 cup cheddar cheese reduced-fat, shredded

Instructions

For the Chicken:
    Cup of Yum
  1. Bring a medium pot of salted water to a boil, and boil the chicken until no longer pink inside, about 10-15 minutes. Shred with two forks and set aside for later use.
For the Tots:
  1. Preheat your oven to 400°F and spray a baking sheet with cooking spray.
  2. Put the chopped cauliflower into a large food processor and process until broken down, and it looks similar to rice.
  3. Transfer the cauliflower into a large bowl and microwave for 3 minutes. Stir, and microwave an additional 2 minutes.
  4. Add 1/4 cup and 2 tablespoons of onion, 1 1/2 tablespoons of minced garlic, and the cottage cheese into the cauliflower. Stir well and season to taste with salt and pepper. Microwave for 20 seconds more.
  5. Stir 3/4 cup of cheddar cheese, the egg white, the cilantro, and panko crumbs into the mixture until well combined.
  6. Scoop heaping tablespoons of the mixture and form each into a little oval, compressing firmly, and place them onto the prepared baking sheet. Spray the tots with cooking spray.
  7. Bake for 15 minutes, flip, and spray with some more cooking spray, and bake for an additional 10-15 minutes, or until the tots are crunchy and golden brown.
  8. While the tots are baking, heat the olive oil for the casserole in a large, oven-safe pan on medium-high heat. Cook the remaining diced onion, red pepper, and remaining tablespoon of garlic until nice and soft, 2-3 minutes.
  9. Add in the salsa and shredded chicken, stirring until well combined.
  10. Once the tots are cooked, sprinkle half of the remaining cheese onto the salsa mixture, and then lay the tots on top of the cheese. Sprinkle with the rest of the cheese.
  11. Bake until the cheese is melted, about 5-7 minutes.

Nutrition Information

Calories 304kcal (15%) Carbohydrates 35g (12%) Protein 25g (50%) Fat 8g (12%) Saturated Fat 3g (15%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 3g (15%) Trans Fat 0.003g (0%) Cholesterol 36mg (12%) Sodium 1239mg (52%) Potassium 806mg (17%) Fiber 5g (20%) Sugar 9g (18%) Vitamin A 1552IU (31%) Vitamin C 78mg (87%) Calcium 283mg (28%) Iron 1mg (6%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 304

% Daily Value*

Calories 304kcal 15%
Carbohydrates 35g 12%
Protein 25g 50%
Fat 8g 12%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 3g 15%
Trans Fat 0.003g 0%
Cholesterol 36mg 12%
Sodium 1239mg 52%
Potassium 806mg 17%
Fiber 5g 20%
Sugar 9g 18%
Vitamin A 1552IU 31%
Vitamin C 78mg 87%
Calcium 283mg 28%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.