Cauliflower Tater Tots

Cauliflower Tater Tots requires roughly 55 minutes from start to finish. This recipe serves 4 and costs $1.22 per serving. One portion of this dish contains about 10g of protein, 3g of fat, and a total of 111 calories. It works well as a side dish. This recipe is liked by 437 foodies and cooks. Head to the store and pick up cauliflower, garlic, onion, and a few other things to make it today. It is a rather inexpensive recipe for fans of Mediterranean food. It is brought to you by Food Faith Fitness. With a spoonacular score of 94%, this dish is excellent. Users who liked this recipe also liked Cauliflower Tater Tots, Paleo Cauliflower Tater Tots, and Cheesy Cauliflower Tater Tots (Low Carb & Gluten Free).

Servings: 4

Preparation duration: 25 minutes

Cooking duration: 30 minutes

 

Ingredients:

3 cups Cauliflower, cut into bite-sized florets (290g)

3 Tbsp Light cottage cheese

1 Egg white

1 1/2 Tbsp Garlic, minced*

3/4 cup Reduced-fat Cheddar cheese, shredded

6 Tbsp Onion, diced

1/2 cup + 2 Tbsp Gluten free panko

3 Tbsp Parsley, minced

Salt and pepper to taste

Equipment:

baking sheet

oven

food processor

microwave

bowl

measuring spoon

frying pan

Cooking instruction summary:

InstructionsPreheat you oven to 400 degrees and very GENEROUSLY spray a cookie sheet with cooking spray.Place the cauliflower florets into a food processor and blend until broken down and rice-like. Transfer to a microwave-safe bowl and microwave for 3 minutes. Stir and then microwave and additional 2 minutes.Add in the onion, cottage cheese and garlic and stir until well mixed. Microwave again for 20 seconds.Finally, add in the egg white, cheddar, panko, parsley and a pinch of salt and pepper, to taste. Stir until well mixed and the egg white is evenly distributed.Using a 1 Tbsp measure form the cauliflower into tots. I find the easiest is to really pack the cauliflower into a 1 Tbsp measuring spoon and then gently top it onto your hand until it comes out of the spoon in a perfect tot shape. Place it on the pan. Do this for all the cauliflower. You should end up with 32-34 tots.Generously spray the tops with cooking spray and bake for 20 minutes. Then, spray the tops generously again, and bake an additional 7-10 minutes, or until the tots are golden brown and crunchy.DEVOUR! (I like them with ketchup!)

 

Step by step:


1. Preheat you oven to 400 degrees and very GENEROUSLY spray a cookie sheet with cooking spray.

2. Place the cauliflower florets into a food processor and blend until broken down and rice-like.

3. Transfer to a microwave-safe bowl and microwave for 3 minutes. Stir and then microwave and additional 2 minutes.

4. Add in the onion, cottage cheese and garlic and stir until well mixed. Microwave again for 20 seconds.Finally, add in the egg white, cheddar, panko, parsley and a pinch of salt and pepper, to taste. Stir until well mixed and the egg white is evenly distributed.Using a 1 Tbsp measure form the cauliflower into tots. I find the easiest is to really pack the cauliflower into a 1 Tbsp measuring spoon and then gently top it onto your hand until it comes out of the spoon in a perfect tot shape.

5. Place it on the pan. Do this for all the cauliflower. You should end up with 32-34 tots.Generously spray the tops with cooking spray and bake for 20 minutes. Then, spray the tops generously again, and bake an additional 7-10 minutes, or until the tots are golden brown and crunchy.DEVOUR! (I like them with ketchup!)


Nutrition Information:

Quickview
111k Calories
10g Protein
2g Total Fat
12g Carbs
29% Health Score
Limit These
Calories
111k
6%

Fat
2g
4%

  Saturated Fat
1g
8%

Carbohydrates
12g
4%

  Sugar
3g
3%

Cholesterol
6mg
2%

Sodium
456mg
20%

Get Enough Of These
Protein
10g
20%

Vitamin K
59µg
56%

Vitamin C
41mg
51%

Phosphorus
177mg
18%

Folate
62µg
16%

Calcium
140mg
14%

Manganese
0.26mg
13%

Selenium
8µg
12%

Vitamin B6
0.22mg
11%

Vitamin B2
0.18mg
11%

Potassium
326mg
9%

Fiber
2g
9%

Vitamin B1
0.13mg
9%

Vitamin B5
0.71mg
7%

Vitamin A
300IU
6%

Magnesium
23mg
6%

Iron
1mg
6%

Zinc
0.84mg
6%

Vitamin B3
0.98mg
5%

Copper
0.08mg
4%

Vitamin B12
0.19µg
3%

covered percent of daily need
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