posted November 5, 2013 by Gina
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.
Last year I fell in love with zucchini tots, and since adapted the recipe using cauliflower instead during the colder months when zucchini isn’t in season. I also had issues with them sticking to my mini muffin pan, and found making them on a non-stick baking sheet the perfect solution. My older daughter loves these, but my toddler still prefers to eat her vegetables raw (go figure!). I plan in trying these with broccoli next, will let you know how they turn out!
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