Print
clockclock iconcutlerycutlery iconflagflag iconfolderfolder iconinstagraminstagram iconpinterestpinterest iconfacebookfacebook iconprintprint iconsquaressquares iconheartheart iconheart solidheart solid icon

Baked Cauliflower Tater Tots Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.4 from 69 reviews

Baked Cauliflower Tater Tots are a delicious gluten-free and lower-carb twist on classic tater tots. Crispy on the outside and soft on the inside, these tots are made from riced cauliflower mixed with cheese, egg white, and gluten-free breadcrumbs, making them a healthy comfort food option packed with hidden veggies.

  • Total Time: 55 minutes
  • Yield: 32-34 tots, serves 4

Ingredients

Vegetables

  • 3 cups cauliflower florets (290g)
  • 6 tablespoons diced onion
  • 1 1/2 tablespoons minced garlic
  • 3 tablespoons parsley, minced

Dairy & Eggs

  • 3 tablespoons light cottage cheese
  • 1 large egg white
  • 3/4 cup reduced-fat cheddar cheese, shredded

Other Ingredients

  • 10 tablespoons gluten-free panko breadcrumbs
  • Salt and pepper to taste
  • Cooking spray, as needed

Instructions

  1. Preheat Oven and Prepare Pan: Preheat your oven to 400°F (200°C) and generously spray a cookie sheet with cooking spray to prevent sticking.
  2. Rice the Cauliflower: Place the cauliflower florets into a food processor and pulse until the texture resembles rice. Transfer the riced cauliflower to a microwave-safe bowl.
  3. Microwave Cauliflower: Microwave the cauliflower for 3 minutes, then stir it. Microwave for an additional 2 minutes to soften the cauliflower thoroughly.
  4. Mix Onion, Cottage Cheese, and Garlic: Add the diced onion, light cottage cheese, and minced garlic to the warm cauliflower. Stir until the ingredients are well combined, then microwave the mixture for another 20 seconds to meld the flavors.
  5. Add Remaining Ingredients: Incorporate the egg white, shredded reduced-fat cheddar cheese, gluten-free panko breadcrumbs, minced parsley, and a pinch of salt and pepper. Stir thoroughly until the egg white is evenly distributed and the mixture is well combined.
  6. Form the Tots: Using a 1 tablespoon measuring spoon, pack the cauliflower mixture tightly, then gently shape it into a tot shape with your hand. Place each tot on the prepared cookie sheet. Repeat until you have formed approximately 32-34 tots.
  7. Spray and Bake – First Stage: Generously spray the tops of the tots with cooking spray. Bake in the preheated oven for 20 minutes to start crisping the tots.
  8. Spray and Bake – Second Stage: Remove the tray, spray the tops of the tots again generously with cooking spray, then return to the oven and bake for an additional 7-10 minutes or until the tots are golden brown and crunchy on the outside.

Notes

  • Using egg white instead of whole egg reduces fat and helps bind the mixture.
  • Microwaving the riced cauliflower softens it and helps release excess moisture.
  • Gluten-free panko breadcrumbs keep the tots crispy while catering to gluten intolerance.
  • Be generous with cooking spray to ensure the tots crisp well and don’t stick.
  • The tots can be served with ketchup, ranch dip, or your favorite dipping sauce.
  • For best texture, consume the tots right after baking but they can be refrigerated and gently reheated.
  • Author: Daisy
  • Prep Time: 25 minutes
  • Cook Time: 30 minutes
  • Category: Snack
  • Method: Baking
  • Cuisine: American
  • Diet: Gluten Free

Find it online: https://dishiary.com/baked-cauliflower-tater-tots-recipe/