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Cauliflower Tots
These cauliflower tater tots are a total hit with my kids. Serve with ketchup or ranch for a healthy side dish.
Course
Side Dishes
Cuisine
American
Keyword
cauliflower recipes, kid-friendly
Prep Time
15
minutes
minutes
Cook Time
25
minutes
minutes
Total Time
40
minutes
minutes
Servings
4
servings
Calories
140
kcal
Author
Karly Campbell
Equipment
Baking Sheet
Avocado Oil Spray
Coconut Flour
Ingredients
10
ounces
frozen steam-in-bag riced cauliflower
¾
cup
Parmesan
¾
cup
grated cheddar
1/4
cup
coconut flour
1
egg
1
teaspoon
garlic powder
½
teaspoon
onion powder
½
teaspoon
salt
Instructions
Preheat oven to 425 degrees. Line a baking sheet with parchment paper.
Steam the rice according to package directions. Drain any liquid from the cauliflower and place cauliflower in a mixing bowl.
Add the remaining ingredients to the mixing bowl and stir well to combine.
Use a small cookie scoop to scoop out portions of the mixture and then shape with your hands into tots.
Place on the prepared baking sheet and spritz lightly with
non-stick spray
.
Bake for 15 minutes, flip, spray with non-stick spray, and bake for 10 more minutes.
Video
Notes
If you don't have a cookie scoop, just use a small spoon and try to keep the portions even so that everything cooks evenly.
Nutrition
Calories:
140
kcal
|
Carbohydrates:
7
g
|
Protein:
15
g
|
Fat:
15
g
|
Saturated Fat:
8
g
|
Polyunsaturated Fat:
5
g
|
Cholesterol:
84
mg
|
Sodium:
785
mg
|
Fiber:
3
g
|
Sugar:
1
g
|
Net Carbs:
4
g