High Protein Cauliflower Tots
Elevate your snack game with these High Protein Cauliflower Tots—a nutritious twist on a family favorite! Packed with wholesome ingredients like finely chopped cauliflower, chickpea flour, nutritional yeast, and Parmesan cheese, these baked tots are brimming with savory flavors and an impressive protein boost. Perfectly seasoned with garlic and onion powder, they're crisped to perfection in the oven with a hint of olive oil spray. Ideal as a guilt-free appetizer, snack, or side dish, these tots are not only delicious but also gluten-free, high in fiber, and loaded with nutrients. In just under 45 minutes, you'll have a batch of golden, bite-sized treats that satisfy cravings without compromising health. Try these protein-packed cauliflower tots today and discover a healthier way to indulge!
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Recipe Information
Ingredients
- 500 grams Cauliflower florets
- 60 grams Chickpea flour
- 30 grams Nutritional yeast
- 2 large Eggs
- 30 grams Parmesan cheese, grated
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- Olive oil spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Place the cauliflower florets in a food processor and pulse until they are finely chopped. Alternatively, you can grate them using a box grater.
Transfer the chopped cauliflower to a microwave-safe bowl and microwave on high for about 5 minutes, until soft.
Allow the cooked cauliflower to cool slightly, then place it in a clean kitchen towel or cheesecloth and squeeze out as much excess water as possible. This step is crucial for achieving a crispy texture.
In a large mixing bowl, combine the drained cauliflower, chickpea flour, nutritional yeast, eggs, Parmesan cheese, garlic powder, onion powder, salt, and black pepper. Mix well until all ingredients are fully incorporated.
Using your hands, take about one tablespoon of the mixture and shape it into a small tot. Place the tot onto the prepared baking sheet. Repeat with the remaining mixture, arranging the tots in a single layer with some space between them.
Lightly spray the tots with olive oil spray to help them crisp up in the oven.
Bake in the preheated oven for 20-25 minutes, or until golden and crispy on the outside. For extra crispiness, you can flip the tots halfway through the baking time.
Remove from the oven and let them cool slightly before serving. Enjoy as a healthy snack or as a tasty side dish!
Nutrition Facts
Calories |
764 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.4 g | 30% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 402 mg | 134% | |
| Sodium | 3234 mg | 141% | |
| Total Carbohydrate | 77.9 g | 28% | |
| Dietary Fiber | 23.4 g | 84% | |
| Total Sugars | 16.4 g | ||
| Protein | 66.4 g | 133% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 542 mg | 42% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 2804 mg | 60% | |
*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.
