Go Back
+ servings
Print Recipe
5 from 11 votes

Cauliflower Tots

Simple to make, loaded with veggies and super healthy, these delicious Cauliflower Tots will be your family's favorite!
Prep Time20 minutes
Cook Time15 minutes
Total Time35 minutes
Course: Appetizer, brunch, dinner, Main Course, main dish, meatless, Side Dish, Snack, vegetarian
Cuisine: American
Diet: Diabetic, Gluten Free, Vegetarian
Servings: 8 servings
Calories: 111kcal
Author: Lauren Kelly

Ingredients

  • ½ head of cauliflower
  • 3 tablespoons coconut flour, possible additional tablespoon
  • ¾ cup almond flour
  • 1 egg
  • 1 teaspoon parsley
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • ½ teaspoon garlic powder
  • 1 ½ tablespoons extra virgin olive oil
  • ¼ cup finely grated Parmesan cheese, optional

Instructions

  • Chop the cauliflower head into florets. Cook the cauliflower in a steamer until is fork-tender but making sure to not over cook and get too soft.
  • Preheat oven to 375 °F. Spray a baking pan with cooking spray or spread olive oil to coat.
  • Let it cool for a couple of minutes and using a paper towel, drain water from the cauliflower and squeezing out all the water.
  • Using a blender, mash the cauliflower and add all the ingredients except almond flour and olive oil. Stir well until combine.
  • Start with 3 tablespoons of coconut flour and then add additional 1 tablespoon if needed. The paste should be sticky but firm.
  • Using your hands shape the mixture into nuggets (small ones work better). Coat each of them with almond flour.
  • Set the nuggets in prepared baking tray with one inch of space between them as they will expand somewhat.
  • Bake for 15 minutes in preheated oven. Turn over and bake another 15 minutes or until they start to turn brown.
  • Keep them in the fridge, in a covered airtight container, for up to one week.

Notes

To store in the refrigerator: Place in an airtight container in the refrigerator for up to 5 days. This is perfect to make on a meal prep day to have for lunch or snack for the week.
To store in the freezer: Wrap them in parchment paper and place in an airtight container and freeze for up to 3 months.

Nutrition

Calories: 111kcal | Carbohydrates: 6g | Protein: 4g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 20mg | Sodium: 368mg | Potassium: 118mg | Fiber: 3g | Sugar: 1g | Vitamin A: 31IU | Vitamin C: 17mg | Calcium: 63mg | Iron: 1mg