Cauliflower Tots Recipe

Cauliflower Tots
Cauliflower Tots

Cauliflower Tots Recipe

Cauliflower Tots

If you need a way to get your family to eat more vegetables, give these a try. These kid-friendly cauliflower tots are so good, they won’t realize they are eating cauliflower. They are great as a side dish and are easy to make.



Cauliflower Tots

Servings: 4 • Size: 8 tots • Points +: 4 pts • Smart Points: 3

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



2 cups cooked cauliflower florets, finely chopped *see note

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


*to cook the cauliflower florets, steam a little over 2 cups raw cauliflower florets in a little water covered for for 4 to 5 minutes or until tender but not mushy, then drain well and dry on paper towel, then using a knife finely chop and set 2 cups aside.

Preheat oven to 400°F.  Spray a nonstick cookie sheet with cooking spray.

In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.


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


Keywords: Cauliflower Tots

Leave a Reply

Your email address will not be published. Required fields are marked *





Cauliflower Fritters

Cauliflower Fritters Recipe

Chicken Sausage and Herb Stuffing

Chicken Sausage and Herb Stuffing Recipe