Cauliflower Tots

These baked Cauliflower Tots are a healthy, low carb side dish or snack and the perfect sneaky way to get kids to eat more veggies. They can easily be made gluten free as well.

Cauliflower Tots

After making these Baked Zucchini Cakes for the Super Bowl, it reminded me how easy it is to get your kids to eat more veggies when they are disguised a little more.

I had bought a head of cauliflower to make Cauliflower Rice Pilaf this week but decided to kick it up a notch by making these little cauliflower tots instead.

I served them along side turkey burgers and they were the perfect compliment. We dipped ours in a little mustard instead of ketchup. So good!!

They also fit amazing into a low carb diet.  The beauty of veggies!  Volume eating without the guilt.

Ingredients for Cauliflower Tots

Makes about 32 – 34 tots

Cauliflower florets, cooked and finely chopped

Large egg

Egg white

Onion, minced

Seasoned breadcrumbs (I used Gluten Free)

Reduced fat sharp cheddar cheese, grated

Cooking spray

How to Make Cauliflower Tots

Preheat oven to 400°F. Spray a baking sheet with cooking spray.

Place the cauliflower florets in a medium pot and cover with a little water.

Steam the florets for about 5 minutes or until tender.

Drain well and dry on paper towel.

Pulse in a – food processor quickly or chop finely with a knife. (I added the onion in the food processor too)

Combine all of the ingredients in a bowl and mix well.

Spoon a tablespoon of mixture in your hands and roll into ovals.  (I used my tablespoon cookie scoop and it was perfect).

Place on the baking sheet and bake for 18-20 minutes. Turn halfway through cooking until golden brown.

ENJOY!!

Try these other popular cauliflower recipes too:

Cauliflower Breadsticks

Garlic Mashed Cauliflower

Cauliflower Tots

Cauliflower Tots are a low carb, healthy side dish or snack. Kids will love these too! 

5 from 1 vote

Print Pin Rate

Course: Side Dish

Cuisine: American

Prep Time: 20 minutes

Cook Time: 20 minutes

Total Time: 40 minutes

Servings: 32

Calories: 19kcal

Author: Sherri Hagymas

Ingredients

• 2 cups cauliflower cooked and finely chopped
• 1 egg
• 1 large egg white
• 1/2 cup onion minced
• 1/2 cup seasoned breadcrumbs
• 1/2 cup reduced fat sharp cheddar cheese grated
• Cooking spray

Instructions

• <strong>DIRECTIONS</strong>
• Preheat oven to 400°F. Spray a baking sheet with cooking spray.
• Place the cauliflower florets in a medium pot and cover with a little water.
• Steam the florets for about 5 minutes or until tender.
• Drain well and dry on paper towel.
• Pulse in a food processor quickly or chop finely with a knife. (I added the onion in the food processor too)
• Combine all of the ingredients in a bowl and mix well.
• Spoon a tablespoon of mixture in your hands and roll into ovals. (I used my tablespoon cookie scoop and it was perfect).
• Place on the baking sheet and bake for 18-20 minutes. Turn halfway through cooking until golden brown.
• ENJOY!!

Notes

Nutritional information contains full fat shredded cheese.

Nutrition

Serving: 1tot | Calories: 19kcal | Carbohydrates: 1g | Protein: 1g | Cholesterol: 6mg | Sodium: 41mg | Potassium: 31mg | Vitamin A: 30IU | Vitamin C: 3.2mg | Calcium: 19mg | Iron: 0.2mg

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