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Cauliflower Tots

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These easy homemade Cauliflower Tots are a healthy, low-carb twist on a classic snack. Packed with cauliflower, carrots, cheese, and herbs, they’re oven-baked until golden and crispy—perfect for dipping and serving as an appetizer or side dish.

  • Total Time: 35 minutes
  • Yield: 20 tots

Ingredients

  • 4 cups water
  • ½ teaspoon salt
  • 1 small head cauliflower, cut into florets
  • 2 large carrots
  • 2 green onions, thinly sliced (white parts only)
  • 3 garlic cloves, minced
  • 1 cup panko breadcrumbs
  • 1 egg
  • ½ cup finely shredded sharp cheddar cheese
  • ¼ cup grated Parmesan cheese
  • 1 teaspoon dried oregano
  • ½ teaspoon garlic powder
  • ¼ cup finely chopped fresh parsley
  • Salt and freshly ground black pepper, to taste

Instructions

  1. Preheat oven to 400°F (200°C). Lightly spray a baking sheet with cooking spray and set aside.
  2. Bring 4 cups of water and ½ teaspoon salt to a boil in a large pan. Add cauliflower florets and carrots. Par-boil for about 5 minutes. Drain, rinse with cold water, and pat dry. Let cool completely.
  3. In a medium bowl, combine green onions, garlic, breadcrumbs, egg, cheddar cheese, Parmesan cheese, oregano, garlic powder, parsley, salt, and pepper.
  4. Add cooled cauliflower and carrots to a food processor. Pulse several times until uniformly chopped (not too fine).
  5. Add the cheese and seasoning mixture to the food processor. Pulse 5–6 times until combined.
  6. Scoop about 2 tablespoons of the mixture and shape into oval tots. Place on the prepared baking sheet.
  7. Bake for 10 minutes. Flip the tots and bake for an additional 9–10 minutes, or until golden brown.
  8. Remove from oven and let rest for a few minutes. Serve warm with your favorite dipping sauces.

Notes

  • Ensure vegetables are fully cooled before mixing and shaping to help tots hold their shape.
  • Do not over-process the veggies to avoid a mushy texture.
  • Serve with ketchup, honey mustard, yogurt dip, or your favorite sauce.
  • Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or air fryer.
  • Author: AVA
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Category: Appetizer
  • Method: Baking
  • Cuisine: American
  • Diet: Vegetarian

Nutrition

  • Serving Size: 1 tot
  • Calories: 37
  • Sugar: 0g
  • Sodium: 128mg
  • Fat: 1g
  • Saturated Fat: 0g
  • Unsaturated Fat: 1g
  • Trans Fat: 0g
  • Carbohydrates: 3g
  • Fiber: 0g
  • Protein: 2g
  • Cholesterol: 12mg

Find it online: https://avascooking.com/cauliflower-tots/