These healthy baked cauliflower tots are a tasty alternative to traditional tater tots. In addition to being delicious, they’re packed with nutrients and easy to make, offering a great way to enjoy more vegetables in your diet.
Ingredients
- 1 medium head of cauliflower, chopped into florets
- 1 cup of shredded cheddar cheese
- 1/2 cup of whole-wheat breadcrumbs
- 1/4 cup of onion, finely chopped
- 2 large eggs
- 1/2 teaspoon of garlic powder
- 1/2 teaspoon of onion powder
- Salt and pepper to taste
- Non-stick cooking spray or parchment paper
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly spray with non-stick cooking spray.
- Prepare the Cauliflower: Steam or boil the cauliflower florets until tender, about 5-7 minutes. Drain and let cool slightly before finely chopping or pulsing in a food processor until they resemble rice.
- Mix Ingredients: In a large bowl, combine the chopped cauliflower, cheddar cheese, breadcrumbs, onion, eggs, garlic powder, onion powder, salt, and pepper. Mix well until all the ingredients are fully integrated.
- Form the Tots: Take small amounts of the mixture and form into tot shapes (about 1 inch in length). Place them on the prepared baking sheet, leaving a little space between each tot.
- Bake: Bake in the preheated oven for 20-25 minutes, flipping halfway through, until golden brown and crispy on the outside.
- Serve: Remove the tots from the oven and let them cool for a few minutes. Serve warm with your favorite dipping sauce.
Nutrition Information (per serving)
The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:
- Serving Size: Approx. 5 tots
- Calories: 120
- Total Fat: 7g
- Saturated Fat: 3g
- Cholesterol: 70mg
- Sodium: 200mg
- Total Carbohydrates: 10g
- Dietary Fiber: 2g
- Sugars: 1g
- Protein: 6g