Low Fat Cauliflower Tots
Crispy, golden, and irresistibly savory, these Low Fat Cauliflower Tots are a guilt-free take on the classic comfort food. Packed with the wholesome goodness of cauliflower and seasoned with garlic, onion, and oregano, these bite-sized delights deliver maximum flavor with minimal fat. Bound together with just an egg and a touch of Parmesan cheese, this oven-baked recipe ensures a healthier, crunchier result without the need for frying. Perfect as a snack, appetizer, or side dish, these easy-to-make tots are low in carbs and high in satisfaction. Serve them with your favorite dipping sauce for a crowd-pleasing treat that’s both nutritious and delicious. Ready in under an hour, this recipe is sure to become a go-to for anyone craving healthier snacking options. Keywords: low-fat cauliflower tots, healthy snacks, oven-baked cauliflower recipes, low-carb appetizers, guilt-free comfort food.
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 1 medium head cauliflower
- 1 large egg
- 50 grams Parmesan cheese
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 cooking spray
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly coat it with cooking spray to prevent sticking.
Step 2
Remove the leaves and core from the cauliflower. Cut it into florets and place them in a food processor or blender. Pulse until the cauliflower resembles fine crumbs.
Step 3
Transfer the pulverized cauliflower to a microwave-safe bowl and microwave on high for 3-4 minutes, or until tender. Let it cool slightly.
Step 4
Once cool enough to handle, place the cooked cauliflower in a clean kitchen towel and squeeze out as much moisture as possible. This step is crucial to ensure the tots hold their shape.
Step 5
In a large mixing bowl, combine the drained cauliflower, egg, Parmesan cheese, onion powder, garlic powder, dried oregano, black pepper, and salt. Mix well until all ingredients are thoroughly combined.
Step 6
Shape the cauliflower mixture into small tot shapes, about 1.5 inches long, and place them on the prepared baking sheet.
Step 7
Bake in the preheated oven for 20-25 minutes, or until the tots are golden brown and crispy on the outside.
Step 8
Remove from the oven and let them cool slightly before serving. Enjoy your low fat cauliflower tots as a snack or side dish, paired with your favorite dipping sauce.
Nutrition Facts
| Serving size | (566.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 437.1 |
| Total Fat 23.8g | 0% |
| Saturated Fat 11.6g | 0% |
| Polyunsaturated Fat 2.1g | |
| Cholesterol 264.0mg | 0% |
| Sodium 2298.9mg | 0% |
| Total Carbohydrate 30.9g | 0% |
| Dietary Fiber 10.7g | 0% |
| Total Sugars 9.1g | |
| Protein 32.6g | 0% |
| Vitamin D 53.8IU | 0% |
| Calcium 606.0mg | 0% |
| Iron 3.7mg | 0% |
| Potassium 1542.2mg | 0% |
Source of Calories