Cheesy Cauliflower Tots: Kid’s 1 Favorite Veggie Triumph
Cheesy Cauliflower Tots are a fun and healthy way to get kids to eat their veggies. These crispy, cheesy bites are perfect as a side dish or snack.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: About 20-24 tots
- Category: Side Dish
- Method: Baking
- Cuisine: American
- Diet: Vegetarian
Ingredients
Scale
- 1 head cauliflower, cut into florets
- 1/2 cup shredded cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1 large egg, lightly beaten
- 1/4 cup breadcrumbs
- 2 tablespoons all-purpose flour
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Cooking spray
Instructions
- Preheat your oven to 400°F (200°C). Lightly grease a baking sheet or line it with parchment paper.
- Steam or boil the cauliflower florets until they are very tender, about 10-15 minutes.
- Drain the cauliflower well and transfer it to a large bowl. Mash the cauliflower with a fork or potato masher until it’s mostly smooth.
- Add the shredded cheddar cheese, grated Parmesan cheese, beaten egg, breadcrumbs, flour, garlic powder, salt, and pepper to the mashed cauliflower. Mix everything together until well combined.
- Roll the mixture into small tot shapes, about 1-2 inches long.
- Place the tots on the prepared baking sheet.
- Lightly spray the tops of the tots with cooking spray for extra crispiness.
- Bake for 20-25 minutes, or until golden brown and crispy, flipping them halfway through.
- Serve warm and enjoy!
Notes
- For extra crispy tots, you can bake them for an additional 5 minutes.
- Feel free to add other seasonings like onion powder or paprika to the mixture.
- These tots can be made ahead of time and reheated in the oven.
Nutrition
- Serving Size: 2-3 tots
- Calories: 70-90 (estimated)
- Sugar: 1g (estimated)
- Sodium: 150mg (estimated)
- Fat: 4g (estimated)
- Saturated Fat: 2g (estimated)
- Unsaturated Fat: 2g (estimated)
- Trans Fat: 0g (estimated)
- Carbohydrates: 7g (estimated)
- Fiber: 1g (estimated)
- Protein: 4g (estimated)
- Cholesterol: 20mg (estimated)
Find it online: https://eatableempress.com/cheesy-cauliflower-tots/