4.8 from 36 votes
Cauliflower Tots
If you need a way to get your family to eat more vegetables, give these a try. These kid-friendly cauliflower tots are so good, they won't realize they are eating cauliflower. They are great as a side dish and are easy to make.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 148 kcal
Course:
Side Dish , Appetizer
Cuisine:
American
Ingredients
- 2 cups cooked cauliflower florets (finely chopped)
- 1 large egg
- 1 large egg white
- 1/2 cup onion (minced)
- 3 tbsp minced fresh parsley
- 1/2 cup reduced fat sharp cheddar cheese (grated)
- 1/2 cup seasoned breadcrumbs (can substitute with gluten-free bread crumbs)
- salt and pepper to taste
- cooking spray
Instructions
- To cook the cauliflower florets, steam a little over 2 cups raw cauliflower florets in a little water covered for for 4 to 5 minutes or until tender but not mushy, then drain well and dry on paper towel. Using a knife, finely chop and set 2 cups aside.
- Preheat oven to 400°F. Spray a nonstick cookie sheet with cooking spray.
- In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
- Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16-18 minutes, turning halfway through cooking until golden.
- Makes about 32 - 34 tots.
Cup of Yum
Nutrition Information
Serving
8tots
Calories
148kcal
(7%)
Carbohydrates
16g
(5%)
Protein
10g
(20%)
Fat
5g
(8%)
Saturated Fat
2g
(10%)
Cholesterol
57mg
(19%)
Sodium
397mg
(17%)
Fiber
3g
(12%)
Sugar
3g
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 148
% Daily Value*
| Serving | 8tots | |
| Calories | 148kcal | 7% |
| Carbohydrates | 16g | 5% |
| Protein | 10g | 20% |
| Fat | 5g | 8% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 57mg | 19% |
| Sodium | 397mg | 17% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.