August 8, 2022

Cauliflower Tater Tots

cauliflower tater tots picture

These easy and flavorful Cauliflower Tater Tots are crispy on the outside and soft on the inside! Low carb, gluten free, and healthy!

I think this is the perfect opportunity to tell you something about me:

My family nickname….is Tater-Tot.

There. It’s out for all of internet-land to read. My family associated me with a small, golden-brown and deep fried potato bite.

You know what? They’re delicious.

So, I’m okay with that.

Especially when you rip one from the broccoli bites play book and make them healthy and packed with veggies

Cauliflower Tater Tots - A gluten free, lower carb version of the classic comfort food that are crispy on the outside and soft on the inside. You'll never know they're healthy and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit

Why you will LOVE This Recipe

If you’re like me, when you’re offered some tater tots, there’s no way that you can resist! That crispy, golden outside and soft, fluffy inside is the absolute BEST and today’s cauliflower tater tots recipe will most definitely deliver! These tots are seasoned perfectly, lower carb than traditional tater tots and are made with good-for-you ingredients that you will feel confident about feeding your crew. If you loved zucchini corn fritters and paleo tater tots, these will ALSO be your jam!

Ingredients Needed

Ok, now that we’ve got everyone on board with making a batch of cauliflower tater tots keto, let’s get started on the recipe! First thing you’ll need to do is round up everything you’ll need to make the tots. Here’s the list of ingredients for this recipe:

Cauliflower FloretsDiced OnionLight Cottage CheeseMinced GarlicEgg WhiteReduced-fat cheddar cheese, shreddedGluten Free PankoParsleySalt and Pepper
Cauliflower Tater Tots - A gluten free, lower carb version of the classic comfort food that are crispy on the outside and soft on the inside. You'll never know they're healthy and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit

How to make Cauliflower Tater Tots

Prepare

Turn on your oven and let it preheat while you work. Spray a pan generously with cooking spray and set aside. 

Process

Add the cauliflower to a food processor and process until it’s broken down and rice-like. Place it in a microwave safe bowl and heat it for a couple of minutes, then stir it and cook it for another couple of minutes.

Mix

Add in the onion, cottage cheese and garlic and stir well. Next, add in the panko, cheddar, egg white, parsley and some salt and pepper, to taste. Stir until everything is well incorporated. 

Form the Tots

Using a tablespoon measure, scoop out the tot mixture and form it with your hands into tots. Place them all on the prepared pan, evenly spread apart. 

Bake

Generously spray the tops of the tots with cooking spray and pop them into the oven to bake. Remove them after a while, spray again, and pop them back in the oven for an additional bit of time until they are golden, crispy, and ready to enjoy!

Serve

Serve as desired and DEVOUR!!

Baked Cauliflower Tater Tots - A gluten free, lower carb version of the classic comfort food that are crispy on the outside and soft on the inside. You'll never know they're healthy and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit

How to store Cauliflower Tater Tots

You did it! Now that your tots are made and ready to enjoy, go ahead and do just that! If you happen to have leftovers, you can easily store them in an airtight container in the fridge for up to 3 days. 

Serving Suggestions

These tots are tasty all on their own, but I recommend your favorite dipping sauce to make them THAT much better. They would be delicious dunked in some low carb sugar free bbq sauce or mango paleo curry bbq sauce if that’s your thing! Some good old ketchup is also a hit when served with tater tots.

Baked Cauliflower Tater Tots - A gluten free, lower carb version of the classic comfort food that are crispy on the outside and soft on the inside. You'll never know they're healthy and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit

Baked Cauliflower Tater Tots - A gluten free, lower carb version of the classic comfort food that are crispy on the outside and soft on the inside. You'll never know they're healthy and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit

Tater Tots FAQ

Are Cauliflower Tots healthier than Regular Tater Tots?I would say they are just different! Traditional tater tots use potatoes, making them higher in carbs whereas these tots are made with cauliflower instead which are low carb.

How many carbs are in Cauliflower Tots?Per serving of these tater tots made with cauliflower, there are approximately 20 net carbs.

What do Cauliflower Tots taste like?These tasty tots have a very similar taste and texture to traditional tater tots. Cauliflower is mild in flavor, similar to potatoes, and when baked into tots, they create the same crispy on the outside, soft on the inside goodness you are looking for!

Baked Cauliflower Tater Tots - A gluten free, lower carb version of the classic comfort food that are crispy on the outside and soft on the inside. You'll never know they're healthy and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit

Baked Cauliflower Tater Tots - A gluten free, lower carb version of the classic comfort food that are crispy on the outside and soft on the inside. You'll never know they're healthy and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit
Print>

Cauliflower Tater Tots

#wprm-recipe-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }These easy and flavorful Cauliflower Tater Tots are crispy on the outside and soft on the inside! Low carb, gluten free, and healthy!Course Side DishCuisine AmericanPrep Time 25minutesCook Time 30minutesTotal Time 55minutesServings 4People, as an appetizerCalories 214kcal

Ingredients

3CupsCauliflower florets(290g)6Tbspdiced onion3TbspLight cottage cheese1 1/2Tbspminced garlic1largeEgg white3/4CupReduced-fat Cheddar cheese,shredded1/2Cup + 2 Tbsp Gluten free panko3TbspParsley,mincedSalt and pepper to taste

Instructions

Preheat you oven to 400 degrees and very GENEROUSLY spray a cookie sheet with cooking spray.
image 6487327 6 289x300 1
Place the cauliflower florets into a food processor and blend until broken down and “rice-like.” Transfer to a microwave-safe bowl and microwave for 3 minutes. Stir and then microwave and additional 2 minutes.
image 6487327 281x300 1
Add in the onion, cottage cheese and garlic and stir until well mixed. Microwave again for 20 seconds.
image 6487327 1 221x300 1
Finally, add in the egg white, cheddar, panko, parsley and a pinch of salt and pepper, to taste. Stir until well mixed and the egg white is evenly distributed.
image 6487327 2 224x300 1
Using a 1 Tbsp measure form the cauliflower into tots. I find the easiest is to really pack the cauliflower into a 1 Tbsp measuring spoon and then gently top it onto your hand until it comes out of the spoon in a perfect tot shape. Place it on the pan. Do this for all the cauliflower. You should end up with 32-34 tots.
image 6487327 3 242x300 1
Generously spray the tops with cooking spray and bake for 20 minutes. Then, spray the tops generously again, and bake an additional 7-10 minutes, or until the tots are golden brown and crunchy.
image 6487327 4 271x300 1
DEVOUR! (I like them with ketchup!)
image 6487327 5 283x300 1

Video

Notes

*I LOVE garlic, so this was great for me. If you’re sensitive to garlic, you may want to use 1 Tbsp.

Nutrition

Serving: 1gCalories: 214kcalCarbohydrates: 20.1gProtein: 19gFat: 8gSaturated Fat: 5.2gPolyunsaturated Fat: 0.2gCholesterol: 27.9mgSodium: 520.5mgPotassium: 496.9mgFiber: 4.7gSugar: 0.9gVitamin A: 410IUVitamin C: 95.1mgCalcium: 357mgIron: 0.8mg

For step-by-step instruction of this recipe, watch my video tutorial below:
SUBSCRIBE TO MY YOUTUBE CHANNEL AND NEVER MISS A RECIPE! New recipes posted each week!

Baked Cauliflower Tater Tots - A gluten free, lower carb version of the classic comfort food that are crispy on the outside and soft on the inside. You'll never know they're healthy and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit
Print>

Cauliflower Tater Tots

#wprm-recipe-rating-1 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }These easy and flavorful Cauliflower Tater Tots are crispy on the outside and soft on the inside! Low carb, gluten free, and healthy!Course Side DishCuisine AmericanPrep Time 25minutesCook Time 30minutesTotal Time 55minutesServings 4People, as an appetizerCalories 214kcal

Ingredients

3CupsCauliflower florets(290g)6Tbspdiced onion3TbspLight cottage cheese1 1/2Tbspminced garlic1largeEgg white3/4CupReduced-fat Cheddar cheese,shredded1/2Cup + 2 Tbsp Gluten free panko3TbspParsley,mincedSalt and pepper to taste

Instructions

Preheat you oven to 400 degrees and very GENEROUSLY spray a cookie sheet with cooking spray.
image 6487327 6 289x300 1
Place the cauliflower florets into a food processor and blend until broken down and “rice-like.” Transfer to a microwave-safe bowl and microwave for 3 minutes. Stir and then microwave and additional 2 minutes.
image 6487327 281x300 1
Add in the onion, cottage cheese and garlic and stir until well mixed. Microwave again for 20 seconds.
image 6487327 1 221x300 1
Finally, add in the egg white, cheddar, panko, parsley and a pinch of salt and pepper, to taste. Stir until well mixed and the egg white is evenly distributed.
image 6487327 2 224x300 1
Using a 1 Tbsp measure form the cauliflower into tots. I find the easiest is to really pack the cauliflower into a 1 Tbsp measuring spoon and then gently top it onto your hand until it comes out of the spoon in a perfect tot shape. Place it on the pan. Do this for all the cauliflower. You should end up with 32-34 tots.
image 6487327 3 242x300 1
Generously spray the tops with cooking spray and bake for 20 minutes. Then, spray the tops generously again, and bake an additional 7-10 minutes, or until the tots are golden brown and crunchy.
image 6487327 4 271x300 1
DEVOUR! (I like them with ketchup!)
image 6487327 5 283x300 1

Video

Notes

*I LOVE garlic, so this was great for me. If you’re sensitive to garlic, you may want to use 1 Tbsp.

Nutrition

Serving: 1gCalories: 214kcalCarbohydrates: 20.1gProtein: 19gFat: 8gSaturated Fat: 5.2gPolyunsaturated Fat: 0.2gCholesterol: 27.9mgSodium: 520.5mgPotassium: 496.9mgFiber: 4.7gSugar: 0.9gVitamin A: 410IUVitamin C: 95.1mgCalcium: 357mgIron: 0.8mg

FOR THIS RECIPE, I RECOMMEND:

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Cookie sheet
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Sharp Ceramic Knives
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Mixing bowls
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Ninja Kitchen SystemNutrition FactsCauliflower Tater Tots
Amount Per Serving (1 g) Calories 214Calories from Fat 72% Daily Value*Fat 8g12%Saturated Fat 5.2g33%Polyunsaturated Fat 0.2gCholesterol 27.9mg9%Sodium 520.5mg23%Potassium 496.9mg14%Carbohydrates 20.1g7%Fiber 4.7g20%Sugar 0.9g1%Protein 19g38%Vitamin A 410IU8%Vitamin C 95.1mg115%Calcium 357mg36%Iron 0.8mg4%* Percent Daily Values are based on a 2000 calorie diet.WEIGHT WATCHERS POINTS PER SERVING: SMART POINTS: 4  POINTS+: 4. OLD POINTS: 4

FREESTYLE POINTS:6

(per 1/4 of the recipe)

IF YOU MAKE THIS RECIPE, PLEASE REMEMBER TO TAG @FOODFAITHFIT AND #FOODFAITHFITNESS ON INSTAGRAM! I LOVE SEEING YOUR RECIPE RECREATIONS!
:)

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Cauliflower Tater Tots collage photo

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The post Cauliflower Tater Tots appeared first on Food Faith Fitness.

NY28Lc4QPXM
By: Taylor Kiser
Title: Cauliflower Tater Tots
Sourced From: feedproxy.google.com/~r/foodfaithfitness/ryFv/~3/NY28Lc4QPXM/
Published Date: Thu, 12 Aug 2021 07:00:00 +0000