Cauliflower Tots

These Cauliflower Tots are a simple, delicious low carb, healthy 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.

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. Each tot has just 18 calories | 2.3 g Carbs | 2 g Protein | .6 g Fat

INGREDIENTS, Makes about 32 – 34 tots

2 cups cauliflower florets, cooked and finely chopped

1 large egg

1 large egg white

1/2 cup onion, minced

1/2 cup seasoned breadcrumbs (I used Gluten Free)

1/2 cup reduced fat sharp cheddar cheese, grated

Cooking spray

DIRECTIONS

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!!

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5 from 1 vote

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Cauliflower Tots

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

Course Side Dish

Cuisine American

Keyword Cauliflower Tots

Prep Time 20 minutes

Cook Time 20 minutes

Total Time 40 minutes

Servings 32

Calories 19 kcal

Author Sherri

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

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

Recipe Notes

Nutritional information contains full fat shredded cheese.

Nutrition Facts

Cauliflower Tots

Amount Per Serving (1 tot)

Calories 19

% Daily Value*

Cholesterol 6mg 2%

Sodium 41mg 2%

Potassium 31mg 1%

Total Carbohydrates 1g 0%

Protein 1g 2%

Vitamin A 0.6%

Vitamin C 3.9%

Calcium 1.9%

Iron 0.9%

* Percent Daily Values are based on a 2000 calorie diet.

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