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5.0 from 6 votes

Freezer Friendly Cauliflower Tater Tots

Make ahead healthy cauliflower tater tots are easy to freeze and taste great!

Prep Time
15 mins
Cook Time
15 mins
Total Time
55 mins
Servings: 6
Calories: 56 kcal
Course: Appetizer
Cuisine: American

Ingredients

  • 1 lb cauliflower florets
  • 1/3 cup grated Parmesan cheese
  • 1/3 cup onion
  • 1 egg

Instructions

    Cup of Yum
  1. Preheat oven to 350 degrees.
  2. Begin by boiling your cauliflower until it’s tender. Do not allow it to cook too long so that it’s overly mushy.
  3. Drain the cauliflower and pour onto a cookie sheet and pat dry with napkins.
  4. Place your cauliflower in a food processor and process until cauliflower is the consistency of mashed potato flakes. Do not process too long as you do not want your cauliflower to turn to mush.
  5. Place onion in a food processor and puree to fine consistency.
  6. Place all of your ingredients including the chopped cauliflower and onion in a large bowl and mix well.
  7. Using your hands, take about 2 tablespoons worth of mixture and firmly press it into the shape of a tater tot and place it on a well-greased pan. I used non-stick spray.
  8. Place in the oven at 350 degrees for about 20 minutes. Using a spatula, flip the tots after the time is up and bake them for about another 20 minutes or until golden brown. 

Nutrition Information

Serving 1Tots Calories 56kcal (3%) Carbohydrates 4g (1%) Protein 4g (8%) Fat 2g (3%) Saturated Fat 1g (5%) Cholesterol 32mg (11%) Sodium 118mg (5%) Potassium 256mg (7%) Fiber 1g (4%) Sugar 1g (2%) Vitamin A 90IU (2%) Vitamin C 37.1mg (41%) Calcium 84mg (8%) Iron 0.5mg (3%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 56

% Daily Value*

Serving 1Tots
Calories 56kcal 3%
Carbohydrates 4g 1%
Protein 4g 8%
Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 32mg 11%
Sodium 118mg 5%
Potassium 256mg 5%
Fiber 1g 4%
Sugar 1g 2%
Vitamin A 90IU 2%
Vitamin C 37.1mg 41%
Calcium 84mg 8%
Iron 0.5mg 3%

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