Vegan Cauliflower Tots
Elevate snack time with these crispy and delicious Vegan Cauliflower Tots! Packed with wholesome ingredients like tender cauliflower florets, rolled oats, and nutrient-rich flaxseed, these plant-based bites are not only tasty but also incredibly nutritious. Seasoned with a savory blend of garlic powder, onion powder, and smoky paprika, these golden-brown tots deliver a burst of flavor with every bite. Baked to perfection, they’re a healthy alternative to traditional tater tots and are naturally gluten-free and dairy-free. Perfect as a snack, appetizer, or side dish, pair them with your favorite dipping sauce for a crowd-pleasing treat that's easy to make and ready in under an hour.
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Recipe Information
Ingredients
- 500 grams cauliflower florets
- 100 grams rolled oats
- 2 tablespoons nutritional yeast
- 1 tablespoon ground flaxseed
- 3 tablespoons water
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a small bowl, mix the ground flaxseed and water to create a flax egg. Let it sit for 5 minutes to thicken.
Steam or microwave the cauliflower florets until tender, about 5 minutes. Allow them to cool slightly.
In a food processor, pulse the rolled oats until they are finely ground.
Add the steamed cauliflower to the food processor along with the ground oats, nutritional yeast, garlic powder, onion powder, paprika, salt, black pepper, and the prepared flax egg.
Pulse the mixture until well combined and it holds together when pressed.
Using your hands, shape tablespoon-sized portions of the mixture into small tot shapes and place them on the prepared baking sheet.
Brush the tots lightly with olive oil to help them crisp up during baking.
Bake in the preheated oven for 20-25 minutes, or until golden brown and crispy, flipping them halfway through the cooking time.
Remove from the oven and let cool slightly before serving. Enjoy your vegan cauliflower tots with your favorite dipping sauce!
Nutrition Facts
Calories |
870 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.8 g | 50% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1352 mg | 59% | |
| Total Carbohydrate | 103.4 g | 38% | |
| Dietary Fiber | 26.2 g | 94% | |
| Total Sugars | 9.8 g | ||
| Protein | 34.9 g | 70% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 209 mg | 16% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 2296 mg | 49% | |
*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.
