Cauliflower Tater Tots
User Reviews
4.7
30 reviews
Excellent
Cauliflower Tater Tots
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These easy and flavorful Cauliflower Tater Tots are crispy on the outside and soft on the inside! Low carb, gluten free, and healthy!
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Ingredients
- 3 cups cauliflower florets (290g)
- 6 tablespoons diced onion
- 3 tablespoons Light Cottage Cheese
- 1 1/2 tablespoons minced garlic
- 1 large egg white
- 3/4 cup reduced-fat cheddar cheese, shredded
- 10 tablespoons gluten-free panko breadcrumbs
- 3 tablespoons parsley minced
- salt and pepper to taste
Instructions
- Preheat you oven to 400 degrees and very GENEROUSLY spray a cookie sheet with cooking spray.
- Place the cauliflower florets into a food processor and blend until broken down and “rice-like.” Transfer to a microwave-safe bowl and microwave for 3 minutes. Stir and then microwave and additional 2 minutes.
- Add in the onion, cottage cheese and garlic and stir until well mixed. Microwave again for 20 seconds.
- Finally, add in the egg white, cheddar, panko, parsley and a pinch of salt and pepper, to taste. Stir until well mixed and the egg white is evenly distributed.
- Using a 1 tablespoon measure, form the cauliflower into tots. I find the easiest way is to really pack the cauliflower into a 1 tablespoon measuring spoon and then gently form it onto your hand until it comes out of the spoon in a perfect tot shape. Place it on the pan. Do this for all the cauliflower. You should end up with 32-34 tots.
- Generously spray the tops with cooking spray and bake for 20 minutes. Then, spray the tops generously again, and bake an additional 7-10 minutes, or until the tots are golden brown and crunchy.
Nutrition Information
Show Details
Serving
1g
Calories
183kcal
(9%)
Carbohydrates
27g
(9%)
Protein
10g
(20%)
Fat
4g
(6%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
0.1g
Monounsaturated Fat
1g
Cholesterol
13mg
(4%)
Sodium
315mg
(13%)
Potassium
322mg
(9%)
Fiber
3g
(12%)
Sugar
3g
(6%)
Vitamin A
302IU
(6%)
Vitamin C
43mg
(48%)
Calcium
130mg
(13%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4People, as an appetizer
Amount Per Serving
Calories 183 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 183kcal | 9% |
| Carbohydrates | 27g | 9% |
| Protein | 10g | 20% |
| Fat | 4g | 6% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 0.1g | 1% |
| Monounsaturated Fat | 1g | 5% |
| Cholesterol | 13mg | 4% |
| Sodium | 315mg | 13% |
| Potassium | 322mg | 7% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 302IU | 6% |
| Vitamin C | 43mg | 48% |
| Calcium | 130mg | 13% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
30 reviews
Excellent
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