Description
These Cauliflower Tots are crispy, cheesy, and packed with veggies. A fun and healthy twist on classic tater tots, perfect as a snack, appetizer, or lunchbox treat.
Ingredients
Units
Scale
- 4 cups water
- 1/2 teaspoon salt (plus more to taste)
- 1 small head cauliflower, cut into florets
- 2 large carrots, finely shredded
- 2 green onions, thinly sliced (white parts only)
- 3 garlic cloves, minced
- 1 cup panko breadcrumbs
- 1 large egg
- 1/2 cup finely shredded sharp cheddar cheese
- 1/4 cup grated parmesan cheese
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- 1/4 cup finely chopped fresh parsley
- Freshly ground black pepper, to taste
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Bring water and salt to a boil in a large pot. Add cauliflower florets and boil for 5–6 minutes until fork-tender. Drain and cool slightly.
- Finely chop the cauliflower using a food processor or knife. Place in a clean towel or cheesecloth and squeeze out excess moisture.
- In a large mixing bowl, combine cauliflower, shredded carrots, green onions, garlic, breadcrumbs, egg, cheddar, parmesan, oregano, garlic powder, parsley, salt, and pepper.
- Mix until well combined. Scoop tablespoon-sized portions and shape into tots.
- Place on the prepared baking sheet and bake for 20–25 minutes, flipping halfway, until golden and crispy.
- Optional: Broil for 2 minutes for extra crisp. Serve warm with dipping sauce of choice.
Notes
- Drain cauliflower well to avoid soggy tots.
- Chill mixture before shaping for better structure.
- Use a small cookie scoop for uniform sizes.
- Serve with ketchup, ranch, or garlic aioli.
Nutrition
- Serving Size: 1 serving
- Calories: 180
- Sugar: 3g
- Sodium: 380mg
- Fat: 9g
- Saturated Fat: 4g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 3g
- Protein: 8g
- Cholesterol: 45mg