Description
Skinny Baked Cauliflower Tots bring crispy, guilt-free goodness to your table with a nutritious twist on classic potato bites. Cheesy, herb-packed morsels deliver maximum flavor while keeping calories in check for health-conscious snackers.
Ingredients
Scale
Main Ingredients:
- 2 cups (473 ml) cauliflower florets
- ½ cup (120 ml) cheddar cheese, shredded
- ¼ cup (59 ml) Parmesan cheese
Binding and Flavor Ingredients:
- 1 large egg
- ½ cup (120 ml) onion, minced
- ¼ cup (59 ml) bell pepper, minced (optional)
- ¼ cup (59 ml) breadcrumbs
- ¼ cup (59 ml) minced cilantro or parsley (optional)
Seasoning Ingredients:
- Salt, to taste
- Black pepper, to taste
- Cooking spray or oil
Instructions
- Prepare the oven by heating to 375°F and lightly coat a nonstick baking sheet with a thin layer of cooking spray.
- Transform cauliflower florets into a fine, uniform texture by steaming until tender, then either finely chop with a knife or pulse briefly in a food processor.
- Combine the processed cauliflower with a whisked egg, finely diced onion, minced bell pepper, shredded cheddar, grated Parmesan, breadcrumbs, and a blend of fresh herbs, creating a cohesive mixture.
- Season the mixture with salt and freshly ground black pepper, ensuring even distribution of flavors throughout.
- Carefully form the mixture into small, compact oval-shaped tots using a tablespoon measure, placing them methodically on the prepared baking sheet with minimal spacing between.
- Transfer the baking sheet to the preheated oven and roast for approximately 20 minutes, rotating the tots midway to ensure uniform golden-brown crispiness on all sides.
- Remove from the oven and let rest momentarily before serving alongside preferred dipping sauces like tangy ketchup, creamy ranch, or zesty spicy mayo.
Notes
- Chop cauliflower very finely to ensure the tots hold together perfectly and have a smooth, consistent texture.
- Use a light hand when mixing ingredients to prevent compacting the mixture, which can make tots dense and tough.
- Experiment with different cheese combinations like mozzarella or goat cheese for unique flavor profiles and varied textures.
- For gluten-free options, swap regular breadcrumbs with almond flour or gluten-free
- Prep Time: 25 minutes
- Cook Time: 25 minutes
- Category: Snacks, Appetizer
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 90
- Sugar: 2g
- Sodium: 250mg
- Fat: 5g
- Saturated Fat: 2g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 1g
- Protein: 5g
- Cholesterol: 30mg