Low Fat Cauliflower Tots
Delightfully crispy yet guilt-free, these Low Fat Cauliflower Tots are the perfect healthy alternative to traditional tater tots. Made with a nutritious blend of fresh cauliflower, Parmesan cheese, and aromatic seasonings like garlic powder and oregano, this recipe packs big flavor into bite-sized treats. Each tot is oven-baked for a golden, crunchy exterior while keeping things low in fat, thanks to the absence of frying. Perfect as a snack, appetizer, or side dish, these cauliflower tots are easy to prepare in under an hour, making them ideal for busy weeknights or casual entertaining. Serve them warm with your favorite dipping sauce and savor a wholesome twist on a classic comfort food.
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Recipe Information
Ingredients
- 1 medium head cauliflower
- 1 large egg
- 50 grams Parmesan cheese
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 cooking spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly coat it with cooking spray to prevent sticking.
Remove the leaves and core from the cauliflower. Cut it into florets and place them in a food processor or blender. Pulse until the cauliflower resembles fine crumbs.
Transfer the pulverized cauliflower to a microwave-safe bowl and microwave on high for 3-4 minutes, or until tender. Let it cool slightly.
Once cool enough to handle, place the cooked cauliflower in a clean kitchen towel and squeeze out as much moisture as possible. This step is crucial to ensure the tots hold their shape.
In a large mixing bowl, combine the drained cauliflower, egg, Parmesan cheese, onion powder, garlic powder, dried oregano, black pepper, and salt. Mix well until all ingredients are thoroughly combined.
Shape the cauliflower mixture into small tot shapes, about 1.5 inches long, and place them on the prepared baking sheet.
Bake in the preheated oven for 20-25 minutes, or until the tots are golden brown and crispy on the outside.
Remove from the oven and let them cool slightly before serving. Enjoy your low fat cauliflower tots as a snack or side dish, paired with your favorite dipping sauce.
Nutrition Facts
Calories |
437 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 31% | |
| Saturated Fat | 11.6 g | 58% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 264 mg | 88% | |
| Sodium | 2299 mg | 100% | |
| Total Carbohydrate | 30.9 g | 11% | |
| Dietary Fiber | 10.7 g | 38% | |
| Total Sugars | 9.1 g | ||
| Protein | 32.6 g | 65% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 606 mg | 47% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 1542 mg | 33% | |
*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.
