5 Ingredient Baked Cauliflower Tots Food

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5-INGREDIENT BAKED CAULIFLOWER TOTS



5-Ingredient Baked Cauliflower Tots image

Skip the spuds and ditch the deep-fryer in favor of this quick and healthy recipe for 5-Ingredient Baked Cauliflower Tots. Potato-less cauliflower tots, a.k.a. a veggie-packed, slightly cheesy, absolutely easy alternative to the traditional finger food we all know and love. Aside from being the ultimate way to sneak veggies into any meal, cauliflower tots have many redeeming qualities: They're made with only five ingredients. Sweet! They're baked, rather than fried. They're a (nearly) starch-free side dish or snack. Suddenly craving cauliflower? Preheat your oven, grab the veggies and feel free to fancify these tots by tossing in fresh herbs or spices for added zing. Then all that's left to do is dip and dunk in your choice of sauces, from ketchup to roasted garlic aioli and beyond. Phew. An entire post about tots and not a single "Napoleon Dynamite" reference. (Now give me some of your tots!)

Provided by Kelly Senyei

Categories     side-dish

Time 1h

Yield 35 tots

Number Of Ingredients 9

Cooking spray
Kosher salt
2 medium heads cauliflower, cut into florets
1/4 cup minced white onion
1/4 cup grated Parmesan cheese
1/4 cup finely ground breadcrumbs
1 large egg
Freshly ground black pepper
Ketchup, for serving, optional

Steps:

  • Preheat the oven to 350 degrees F. Grease a nonstick baking sheet generously with cooking spray.
  • Bring a large pot of salted water to a boil. Add the cauliflower florets to the water and cook just until fork tender, 5 to 10 minutes. Thoroughly drain the florets, then transfer them to the bowl of a food processor. Pulse the cauliflower for a few seconds just until it breaks down into small pieces (about the size of grains of rice). (Do not overmix the cauliflower or the mixture will be too wet to form.)
  • Measure out 3 packed cups of the cauliflower and add it to a large bowl. Stir in the onion (see Cook's Note), Parmesan cheese, breadcrumbs, egg, 1 teaspoon salt and 1/4 teaspoon pepper, mixing until thoroughly combined. (The mixture should be roughly the consistency of mashed potatoes.)
  • Using your hands, scoop up 1 to 2 tablespoons of the mixture and mold it into a tater tot shape. Place it on the prepared baking sheet, then repeat the shaping process with the remaining mixture, spacing the tots about 1 inch apart. Spray the tops with cooking spray for a little extra crunch.
  • Bake the tots for 20 minutes, then flip them and bake an additional 10 to 15 minutes until crisped. Remove and serve with ketchup or your preferred dipping sauce.

5-INGREDIENT BAKED CAULIFLOWER TOTS



5-Ingredient Baked Cauliflower Tots image

Skip the spuds and ditch the deep fryer in favor of cheesy cauliflower tots made with just five ingredients.

Provided by Kelly Senyei

Time 1h15m

Number Of Ingredients 5

2 medium heads cauliflower, cut into florets
1/4 cup small diced onion
1/4 cup grated Parmesan cheese
1/4 cup finely ground breadcrumbs
1 large egg

Steps:

  • Preheat the oven to 350°F. Grease a nonstick baking sheet liberally with cooking spray.
  • Bring a large pot of salted water to a boil. Add the cauliflower florets to the water and cook them just until fork tender, 5 to 10 minutes. Thoroughly drain the florets and transfer them to a food processor. Pulse the cauliflower for a few seconds just until the it breaks down into small pieces (about the size of grains of rice). (Do not overmix the cauliflower or the mixture will be too wet to form.)
  • Measure out 3 packed cups of the cauliflower and add it to a large bowl. (See Kelly's Notes.) Stir in the diced onion, Parmesan cheese, breadcrumbs, egg, 1 teaspoon salt and 1/4 teaspoon pepper, mixing until thoroughly combined. (The mixture should be roughly the consistency of mashed potatoes.) Using your hands, scoop up 1- to 2-tablespoons of the mixture and mold it into a tater tot shape. Place it on the prepared baking sheet and repeat the shaping process with the remainder of the mixture, spacing the tots about 1 inch apart.
  • Bake the tots for about 20 minutes then flip them and bake an additional 10 to 15 minutes until crisped. Remove and serve with ketchup, pesto, hummus or your preferred dipping sauce.

Nutrition Facts : ServingSize 1 tot, Calories 17 kcal, Carbohydrate 2 g, Protein 1 g, Fat 1 g, SaturatedFat 1 g, TransFat 1 g, Cholesterol 5 mg, Sodium 28 mg, Fiber 1 g, Sugar 1 g

BAKED CAULIFLOWER TOTS



Baked Cauliflower Tots image

What can't cauliflower do? It's delicious as a puree, makes a great meaty steak and now, can be enjoyed as the ultimate finger food-a crunchy tot. We use crispy rice cereal as a gluten-free breading. A hot oven (and a little cooking spray) gets you a crackling exterior without deep frying.

Provided by Food Network Kitchen

Categories     side-dish

Time 1h20m

Yield 6 servings (about 6 tots each)

Number Of Ingredients 9

1 tablespoon olive oil
1/2 small onion, finely chopped
2 small heads cauliflower
1 cup almond meal
2 large eggs, separated
Kosher salt
2 cups crispy rice cereal
Cooking spray
Dipping sauces, such as ketchup, grainy mustard, pesto or red-pepper hummus, for serving

Steps:

  • Position an oven rack in the top position of the oven, and preheat to 450 degrees F. Set a cooling rack on a rimmed baking sheet.
  • Heat the oil in a large skillet over medium-high heat. Add the onions, and cook, stirring frequently, until browned and soft, about 5 minutes. Remove from the heat, and let cool in the skillet.
  • Remove the outer leaves and core of the cauliflower heads. Separate the heads into large florets, and trim away most of the remaining smaller stems. In 2 batches, process the florets in a food processor until very finely chopped, almost a paste, then transfer the paste to a large bowl. Wipe out the food processor.
  • Put the cauliflower in the middle of a double layer of cheesecloth, and gather up the sides into a bundle. Squeeze out as much liquid as you can over the sink, then put the cauliflower back in the bowl. Add the browned onion, almond meal, egg whites and 2 teaspoons salt, and work together with your hands until combined and the mixture holds together when squeezed. Scoop out even tablespoonfuls, roll each into a ball and shape into a squared-off tot shape, and line them up on a baking sheet. (The tots can be covered loosely with plastic wrap and refrigerated overnight.)
  • Pulse the rice cereal in the food processor until finely ground, and transfer to a small dish. Whisk the egg yolks with 1/4 cup water in a medium bowl. Line up the tots, egg wash, ground cereal and prepared baking sheet with the rack on your work surface. Dip the tots in the egg wash (let the excess drip off), roll them in the cereal to fully coat and place on the rack. (To avoid a mess, designate one hand for dipping and retrieving in the egg and the other for rolling in the cereal.) Spray each tot all over with the cooking spray, turning as needed. (Unsprayed breaded tots can be placed on a parchment-lined baking sheet, frozen until solid, about 2 hours, then transferred to a large freezer bag for up to 1 month. Coat with cooking spray before baking.)
  • Bake the tots on the prepared baking sheet until golden brown outside and hot inside, 15 to 20 minutes. Let cool for a few minutes, then transfer to a serving platter. Serve with desired dipping sauces.

Nutrition Facts : Calories 160 calorie, Fat 12 grams, SaturatedFat 1.5 grams, Cholesterol 55 milligrams, Sodium 630 milligrams, Carbohydrate 11 grams, Fiber 3 grams, Protein 7 grams, Sugar 3 grams

CHEESY BAKED CAULIFLOWER TOTS RECIPE - (4.5/5)



Cheesy Baked Cauliflower Tots Recipe - (4.5/5) image

Provided by CarolineNGa

Number Of Ingredients 8

1/2 large head caulflower, coarsely chopped
1/3 cup reduced-fat sharp cheddar
1/4 cup coarsely grated Parmesan cheese
2 tablespoons almond flour
1/2 teaspoon Vege-Sal (or a slightly smaller amount of salt)
1/2 teaspoon Spike Seasoning (Probably optional, but it does add flavor. You can substitute another all-purpose seasoning blend that tastes good with cauliflower)
Fresh-ground black pepper to taste
1 egg

Steps:

  • Preheat oven to 400°F/200°C. Spray a Mini Muffin Pan with non-stick spray. Cut away the leaves of the cauliflower, but use most of the inner core part. Coarsely chop the cauliflower, place in a micro-wave proof bowl, cover with cling wrap, and microwave 2 minutes on high. (Microwaves can vary so you may need to experiment with the time, but the cauliflower should be just slightly soft.) Quickly take off the cling-wrap and let the steam escape, and if you see any water in the bottom of the bowl, put the cauliflower into a colander and let the water drain off. Put the steel blade in the food processor, add the cauliflower, and pulse until the cauliflower is finely chopped but still slightly chunky. (Be careful not to over process so you don't end up with cauliflower puree!) If there is any water in the food processor bowl, drain the cauliflower again in the colander. Put finely chopped cauliflower into a bowl and add the reduced-fat sharp cheddar, coarsely grated Parmesan, almond flour, Vege-Sal or salt, Spike Seasoning (if using), and fresh-ground black pepper. Stir until ingredients are well-combined. Add the egg and stir until the ingredients are mostly coated with egg. (You might be tempted to add another egg, but don't. You'll be surprised how well this sticks together.) Use a One Tablespoon Cookie Scoop or a steel one-tablespoon measuring spoon to scoop out rounded spoonfuls of the mixture and place it in the mini muffin pan. Bake 15 minutes. Carefully turn each cauliflower tot over in the muffin tin and bake 15 minutes more, or until tots are nicely browned on both sides. Serve hot; these are best served right out of the oven.

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