Easy Cauliflower Tots Recipe

Easy Cauliflower Tots Recipe

Love tater tots? Us too! In less than 30 minutes, you can make this healthy twist on an old classic! 

Serves 4


  • 2 cups cooked cauliflower florets
  • 1 large egg
  • 1 large egg white
  • 1/2 cup onion, minced
  • 3 tbsp minced fresh parsley
  • 1/2 cup reduced fat sharp cheddar cheese, grated
  • 1/2 cup seasoned breadcrumbs
  • salt and pepper to taste
  • cooking spray


  1. Preheat oven to 400°F. Spray a nonstick cookie sheet with cooking spray.
  2. To cook the cauliflower florets, steam 2 cups of raw cauliflower florets in a little water covered for for 4 to 5 minutes. They should be tender but not mushy. Then dry them on a paper towel.
  3. Finely chop the cooked florets.
  4. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
  5. Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16-18 minutes, turning halfway through cooking until golden.

*Makes about 32 – 34 tots

Nutritional Info

Servings: 4 • Size: 8 tots • Calories: 148 • Fat: 5 g • Protein: 10 g • Carb: 16 g • Fiber: 3 g • Sugar: 2 g • Sodium: 397 mg (without salt) • Cholesterol: 47 mg

Recipe curated from Skinnytaste.com.


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2016-12-08T16:11:44+00:00January 25th, 2016|Uncategorized|Comments Off on Easy Cauliflower Tots Recipe