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Baked Cauliflower Tots

plate of baked cauliflower totos
Makes: 3 Servings
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 °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.

Notes

Learn more about:

Source:

Food Hero
Oregon State University Cooperative Extension Service

Nutrition Information

Serving Size: 1
Nutrients Amount
Total Calories 109
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 78 mg
Sodium 302 mg
Carbohydrates 10 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 6 g
Vitamin D 0 mcg
Calcium 92 mg
Iron 1 mg
Potassium 260 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 109
Total Fat 5 g
Saturated Fat 2 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.0 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 78 mg
Carbohydrates 10 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 6 g
Minerals
Calcium 92 mg
Potassium 260 mg
Sodium 302 mg
Copper 0 mg
Iron 1 mg
Magnesium 18 mg
Phosphorus 115 mg
Selenium 11 mg
Zinc 1 mg
Vitamins
Vitamin A 60 mcg
Vitamin B6 0.1 mg
Vitamin B12 0.3 mcg
Vitamin C 30 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 12 mcg
Folate 72 mcg
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 1 mg
Choline 91 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

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