Food Factor: Cauliflower Tots

September 4, 2019

 

If you have little helpers in the kitchen, put them to work making these tots. I love how versatile this recipe is – it can be an after-school snack, an appetizer, or a healthy side dish. Bonus points for making vegetables FUN!

 

Don’t tell anyone, but these tasty tots aren’t just for kids. The serving size is just 5 tots, but at 70 calories per serving, I don’t feel too guilty when I eat two servings. I just feel full! Plus, the texture is best when these are freshly made. The recipe makes about three servings, depending on the size of your tots.

 

While filming this video, we decided to test both parchment paper and foil to see if one cooking surface resulted in superior tots. We preferred the texture of the tots cooked on parchment paper, but both worked fine.

 

Also, to save time, we bought pre-grated cauliflower in the produce section of our local grocery store. (We want to keep it real here on the Extension for Real Life blog and let you know we didn’t grate the cauliflower ourselves!)

 

Cauliflower Tots

2 cups grated cauliflower (about half a medium head)
1 egg
3 Tablespoons flour
1⁄4 cup low-fat cheddar cheese, grated
1⁄4 teaspoon salt

 

Preheat oven to 400 degrees F.  Spray a baking sheet or line with parchment paper or foil.

Grate cauliflower on large holes of a grater.

 

In a medium bowl, combine cauliflower, egg, flour, cheese, and salt; mix well. 

 

Press mixture together to make about 15 small balls or logs; Place on the baking sheet with space between each ball or log.

 

Bake for 20 minutes or until cooked through. For extra crispy tots, broil for an extra 2 minutes. Watch closely to avoid burning.

 

Refrigerate leftovers within 2 hours.

 

You can find a printable version of this recipe by our friends at Oregon State University Extension!

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