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Baked Cauliflower Tots

Baked Cauliflower Tots

4 Ratings
4 Ratings
Recipe Image
plate of baked cauliflower totos
Makes: 3 Servings
Total Cost: $$$$
Cook Time: 20 minutes
Preparation Time: 10 minutes

The cheesy flavor makes this riced cauliflower feel very indulgent.

Ingredients

  • 2 cups grated or finely chopped cauliflower rice (about half a medium head)
  • 1 egg
  • 3 tablespoons flour
  • 1/4 cup grated cheddar cheese
  • 1/4 teaspoon salt

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 400 degrees F.
  3. Lightly grease a baking sheet.
  4. In a medium bowl, combine all ingredients and mix well.
  5. Press mixture together to make about 15 small balls or logs and put them on the baking sheet with space between each one.
  6. Bake for 20 minutes or until cooked through. For extra crispy tots, broil for an extra 2 minutes. Watch closely to avoid burning.
Source:

Food Hero
Oregon State University Cooperative Extension Service

Nutrition Information

Nutrients Amount
Total Calories 107
Total Fat 5 g
Saturated Fat 3 g
Cholesterol 72 mg
Sodium 296 mg
Carbohydrates 9 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 0 mcg
Calcium 93 mg
Iron 1 mg
Potassium 240 mg
N/A - data is not available
Nutrients Amount
Total Calories 107
Total Fat 5 g
Saturated Fat 3 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 10 mg
Cholesterol 72 mg
Carbohydrates 9 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 93 mg
Potassium 240 mg
Sodium 296 mg
Copper 52 mcg
Iron 1 mg
Magnesium 16 mg
Phosphorus 119 mg
Selenium 9 mcg
Zinc 1 mg
Vitamins
Vitamin A 52 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0.2 mg
Vitamin C 32 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 11 mcg
Folate 70 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 1 mg
Choline 81 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/2 cups
Grains 1/2 ounces
Protein Foods 1/2 ounces
Dairy 1/4 cups

Write a review

These were easy and fun to make. We added a slice of a small black olive to the middle for a Halloween-themed birthday party. We called them Cauliflower Eye Balls. The kids loved them. Seriously, ANYTHING to get the kids to eat more vegetables works for me!

10/12/21
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025