Skinny Baked Cauliflower Tots

Name: Skinny Baked Cauliflower Tots
Cook time: 25 min
Total time: 25 min
Yield: 30 -40 tots
Ingredients: 2 cups cauliflower; 1 egg; 1/2 cup onion; 1/4 cup bell pepper; 1/2 cup cheddar cheese; 1/4 cup Parmesan Cheese; 1/4 cup breadcrumbs; 1/4 cilantro; salt; black pepper; cooking spray

User Reviews

4.5

70 reviews

Excellent

Cook Time
25 mins
Total Time
25 mins
Servings
30 -40 tots

Skinny Baked Cauliflower Tots

Eric Kelley

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Skinny Baked Cauliflower Tots are bite-sized, oven-baked snacks made from steamed cauliflower combined with eggs, cheeses, onions, and optional bell pepper and herbs. The mixture is formed into small ovals and baked until a golden crust develops, providing a crunchy exterior with a tender vegetable center. These tots offer a lighter alternative to traditional fried versions while highlighting cauliflower's mild flavor.

Description

The Skinny Baked Cauliflower Tots recipe begins by steaming cauliflower florets until soft and then chopping or briefly pulsing them to a coarse texture. These are mixed with beaten egg, minced onions, optional minced bell pepper, shredded cheddar, Parmesan cheese, breadcrumbs, and optional herbs like cilantro or parsley. Salt and pepper season the mixture to taste.

The mixture is shaped into small oval-shaped tots about a tablespoon in size and arranged on a greased or sprayed cookie sheet. Baking at 375°F for around 20 minutes with a turn halfway ensures even cooking and a golden-brown outer crust. The result is a tots snack with a crisp exterior and a moist, cheesy vegetable interior.

These cauliflower tots serve well as a healthier finger food, side dish, or appetizer. They highlight cauliflower's mild flavor complemented by cheeses and brightened by optional herbs. Oven baking avoids frying, reducing fat content while keeping a satisfying texture.

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Ingredients

Servings

2 cups cauliflower florets
1 egg large
1/2 cup onion minced
1/4 cup bell pepper minced (optional)
1/2 cup cheddar cheese shredded
1/4 cup Parmesan Cheese
1/4 cup breadcrumbs
1/4 cilantro optional, minced or parsley
salt to taste
black pepper to taste
cooking spray or oil

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Instructions

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Preheat oven to 375°F. Spray a nonstick cookie sheet with cooking spray or lightly grease with oil. Set aside. Steam cauliflower in hot water for 3-5 minutes or until nice and soft, drain and chopped with a knife or blend in the food processor ( just a few seconds.)
In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
Spoon about 1 tablespoon of mixture in your hands and roll into small oval shaped tots.
Place on the cookie sheet 1/2 inch apart and bake for about 20 minutes, turning halfway through cooking until golden.