How to Make Cauliflower Tots - A Step-by-Step Guide

Cauliflower tots are a delicious and healthy alternative to traditional tater tots, and they make for a fun and nutritious snack or side dish. Made with cauliflower and a few simple ingredients, these tots are easy to prepare and are sure to please even the pickiest of eaters.

These tots are packed with flavor and have a crispy exterior, making them the perfect snack for any occasion. Whether you are looking for a tasty appetizer, a healthy side dish, or just a satisfying snack, cauli...

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Ingredients

  • 1 large head cauliflower, broken into florets
  • ½ cup bread crumbs
  • ½ cup shredded Parmesan cheese
  • 1 egg
  • 1 egg white
  • 1 tablespoon minced onion
  • 1 tablespoon parsley flakes
  • salt and ground black pepper to taste
  • canola oil cooking spray

Information

  • Prep Time: 20 mins
  • Cook Time: 24 mins
  • Total Time: 44 mins
  • Servings: 6
  • Yield: 30 tots

  • Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
  • Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 3 minutes. Drain and cool until easily handled.
  • Chop cauliflower finely until it is the size of rice grains.
  • Measure out 2 cups cauliflower "rice" into a large bowl. Add bread crumbs, Parmesan cheese, egg, egg white, parsley flakes, minced onion, salt, and black pepper. Form into 30 small logs. Arrange on the lined baking sheet; spray with cooking spray.
  • Bake in the preheated oven until lightly browned on the bottom, 8 to 9 minutes. Remove from oven, flip, and spray with cooking spray. Continue baking until lightly browned on the other side, 8 to 9 minutes more.
  • Nutrition

    117 cal.

    • Total Fat: 3g
    • Saturated Fat: 2g
    • Cholesterol: 37mg
    • Sodium: 258mg
    • Total Carbohydrate: 15g
    • Dietary Fiber: 4g
    • Total Sugars: 4g
    • Protein: 8g
    • Vitamin C: 66mg
    • Calcium: 131mg
    • Iron: 2mg
    • Potassium: 489mg