Cauliflower Tots
Transform your snacking game with these irresistible homemade Cauliflower Tots! These bite-sized delights combine tender cauliflower, shredded cheddar, Parmesan, and panko breadcrumbs to create a crispy yet tender treat that's both satisfying and nutritious. Seasoned with fragrant garlic and onion powder, each tot is packed with bold, cheesy flavor while being a healthier alternative to traditional potato-based snacks. Perfect for picky eaters and low-carb enthusiasts alike, this easy-to-follow recipe takes just 50 minutes from start to finish and yields a batch of golden, oven-baked perfection. Serve these crunchy tots as a wholesome appetizer, kid-friendly snack, or a fun side dish—don’t forget to pair them with your favorite dipping sauce for an extra layer of deliciousness!
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Recipe Information
Ingredients
- 4 cups cauliflower florets
- 1 unit large egg
- 0.5 cup shredded cheddar cheese
- 0.5 cup panko breadcrumbs
- 0.25 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- as needed olive oil spray
Instructions
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.
Bring a large pot of salted water to a boil. Add the cauliflower florets and cook until tender, about 5 minutes. Drain well and pat dry with paper towels to remove excess moisture.
Place the cooked cauliflower in a food processor and pulse until finely chopped. Do not over-process; it should be rice-sized, not pureed.
In a large bowl, combine the chopped cauliflower, egg, cheddar cheese, panko breadcrumbs, Parmesan cheese, garlic powder, onion powder, salt, and black pepper. Mix well until all ingredients are well incorporated.
Using your hands, shape the mixture into small, tot-shaped pieces about 1 inch in length. Place them onto the prepared baking sheet.
Lightly spray the tots with olive oil spray to help them crisp up in the oven.
Bake in the preheated oven for 25 to 30 minutes, turning halfway through, until the tots are golden brown and crisp.
Remove from the oven and allow to cool slightly before serving. Enjoy your cauliflower tots warm, either on their own or with your favorite dipping sauce.
Nutrition Facts
Calories |
174 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.3 g | 11% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 66 mg | 22% | |
| Sodium | 566 mg | 25% | |
| Total Carbohydrate | 16.1 g | 6% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 2.8 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 194 mg | 15% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 255 mg | 5% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
