Cauliflower Tots

Crispy and perfect for dipping

Cauliflower Tots
Fat 39% Carbs 38% Protein 23%
Percent Calories

1 serving of cauliflower tots (Crispy and perfect for dipping) contains 189 Calories. The macronutrient breakdown is 38% carbs, 39% fat, and 23% protein. This is a good source of protein (20% of your Daily Value), fiber (14% of your Daily Value), and potassium (12% of your Daily Value).

Makes
6 servings
Prep Time
30 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. In a food processor, pulse chopped cauliflower until it resembles the shape and size of rice. You can also use a box grater or mince the cauliflower by hand.
  2. Preheat the oven to 400°F. Line a baking sheet with parchment paper and spray it generously with nonstick spray.
  3. Squeeze excess moisture from the prepared cauliflower using paper towels or a tea towel and transfer to a large bowl.
  4. Add the scallions, parsley, cheese, garlic powder, cayenne, egg and egg white; mix to combine. Add the breadcrumbs and mix to combine.
  5. Scoop out 2 tablespoons of the mixture and form it into a tater tot, cylindrical shape and place on the prepared baking sheet. Repeat with the rest of the mixture leaving space between each tot. Spray the surface of the tots with nonstick spray.
  6. Bake until the bottoms turn golden brown, about 17 to 20 minutes. Rotate the tots and bake another 5 to 10 minutes more to brown the other side. Serve immediately and enjoy!

Nutrition Facts

For 1 serving of cauliflower tots (205g)

Nutrient Value %DV
Calories 189
Fats 9g 11%
Saturated fats 4g 21%
Trans fats 0.2g
Cholesterol 50mg 17%
Sodium 287mg 12%
Carbs 19g 7%
Net carbs 15g
Fiber 4g 14%
Sugar 4g
Protein 11g
Calcium 202mg 20%
Iron 2mg 22%
Potassium 545mg 12%
Vitamin D 0.3μg 2%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 245μg
Caffeine 0mg
Choline 93mg 17%
Copper 0.1mg 16%
Fluoride 8μg
Folate (B9) 116μg 29%
Lycopene 0μg
Magnesium 38mg 9%
Manganese 0.4mg 16%
Niacin 2mg 11%
Pantothenic acid 1mg 25%
Phosphorus 200mg 29%
Retinol 62μg
Riboflavin (B2) 0.3mg 24%
Selenium 13μg 25%
Theobromine 0mg
Thiamine 0.2mg 15%
Vitamin A IU 630IU
Vitamin A 83μg 9%
Vitamin B12 0.3μg 12%
Vitamin B6 0.3mg 24%
Vitamin C 73mg 81%
Vitamin D IU 11IU
Vitamin D2 0μg
Vitamin D3 0.3μg
Vitamin E 1mg 3%
Vitamin K 79μg 66%
Zinc 1mg 13%
Sugars
Sugar 4g
Sucrose 0g
Glucose 2g
Fructose 2g
Lactose 0g
Maltose 0.3g
Galactose 0g
Starch 8g
Fats
Saturated fats 4g 21%
Monounsaturated fats 2g
Polyunsaturated fats 1g
Trans fats 0.2g
Fatty Acids
Total omega 3 0g
Total omega 6 0.3g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 0.5g
Arginine 0.5g
Aspartic acid 1g
Cystine 0.1g
Glutamic acid 2g
Glycine 0.3g
Histidine 0.3g
Hydroxyproline 0g
Isoleucine 1g
Leucine 1g
Lysine 1g
Methionine 0.2g
Phenylalanine 0.5g
Proline 1g
Serine 0.5g
Threonine 0.5g
Tryptophan 0.2g
Tyrosine 0.4g
Valine 1g