4.7 from 30 votes
Cauliflower Tater Tots
These easy and flavorful Cauliflower Tater Tots are crispy on the outside and soft on the inside! Low carb, gluten free, and healthy!
Prep Time
25 mins
Cook Time
30 mins
Total Time
55 mins
Servings:
4
People, as an appetizer
Calories:
183 kcal
Course:
Side Dish
Cuisine:
American
Ingredients
- 3 cups cauliflower 290g, florets
- 6 tablespoons onion diced
- 3 tablespoons cottage cheese light
- 1 1/2 tablespoons garlic minced
- 1 large egg white
- 3/4 cup cheddar cheese shredded, reduced-fat
- 10 tablespoons gluten-free panko breadcrumbs
- 3 tablespoons parsley minced
- salt to taste
- black 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.
Cup of Yum
Nutrition Information
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%)
Nutrition Facts
Serving: 4 People, as an appetizer
Amount Per Serving
Calories 183
% 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.