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Cauliflower Tots Recipe

Today's cauliflower tots recipe is a creative twist, with cauliflower rice being swapped for potatoes. We believe this food-makeover idea could receive praise from people of all ages.
  • cook TIME 55 mins
  • prep TIME 10 mins
  • total TIME 1 hr 5 mins
Course: Side DishCuisine: American
Keyword: Cauliflower Tots, Cauliflower Tots Recipe
Servings: 4 servings
Calories: 173 kcal

Ingredients (12)

  • 22 oz cauliflower riced
  • 6 tbsp plain panko breadcrumbs
  • 1 oz shredded cheddar cheese
  • 1 tbsp parsley chopped
  • 1 medium egg beaten
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 0.25 oz grated Parmesan cheese
  • 1/4 tsp ground black pepper
  • 1 tbsp unsalted butter
  • 2 tbsp all-purpose flour
  • 3 1/2 tbsp Heinz ketchup

INSTRUCTIONS

1

Fill a saucepan with water and bring it to a boil. Place 22 oz riced cauliflower in a steamer basket set over the saucepan and just above the water surface. Cover and steam for 15 minutes.

Steam the cauliflower in a saucepan
2

Remove the cauliflower from the saucepan. Drain and let cool. Transfer the steamed cauliflower to a cheesecloth. Gather the four corners of the cheesecloth into your palm, use the other hand to squeeze out as much liquid as you can.

squeeze out excess liquid from the cauliflower using a cheesecloth
3

Preheat the oven to 400℉.

preheat the oven by healthykitchen101
4

Make the dough: Transfer the cauliflower to a mixing bowl together with 6 tbsp breadcrumbs, 1 oz shredded cheddar cheese, 1 tbsp chopped parsley, 1 medium beaten egg, 1/2 tsp garlic powder, 1/2 tsp onion powder, 0.25 oz grated Parmesan cheese, 1/4 tsp ground black pepper, 1 tbsp unsalted butter, and 2 tbsp all-purpose flour. Mix it up with a spatula so everything binds together.

Make the cauliflower tots dough in a mixing bowl
5

Form the tots: Pick up small balls from the dough, use your hands to form them into small tater-tot-sized patties and gently flatten them with your palms.

Form the cauliflower tots
6

Place the tots on a baking sheet lined with parchment paper, make sure to keep the tots 1 inch apart from each other. Bake for 20 minutes until golden brown.

Bake until golden brown at 390F
7

Remove the cauliflower tots from the oven. Enjoy them hot with 3 1/2 tbsp Heinz's Ketchup.

enjoy cauliflower tots hot with ketchup

Nutrition

Serving: 1 serving | Calories: 173 kcal | Fat 7 g | Saturated Fat 4 g | Trans Fat 0 g | Polyunsaturated Fat 1 g | Monounsaturated Fat 2 g | Cholesterol 57 mg | Sodium 292 mg | Potassium 517 mg | Carbohydrate 21 g | Fiber 4 g | Sugar 7 g | Protein 8 g | Vitamin A 149 IU | Vitamin C 77 mg | Calcium 110 mg | Iron 1 mg