ClockPlayEmailInstagramLinkSMSTwitterYouTubeXSearchClockRight ArrowArrow DownCaret downCaret upCaret leftCaret rightHamburger MenuPop OutThumbs upThumbs up buySpeechAudio onReplayPlusMinusSad smiley faceNo resultsSwap
Skip to Content
79% would make again

Healthy Cauliflower Parmesan Tots

Tasty Team

Ingredients

for 3 servings

  • 1 large head cauliflower, grated
  • ⅓ cup panko breadcrumbs (20 g)
  • ¼ cup fresh parsley (8 g), minced
  • ½ cup parmesan cheese (55 g)
  • 1 clove garlic, minced
  • ½ teaspoon salt, divided
  • ¼ teaspoon black pepper
  • 1 egg

Nutrition Info

  • Calories 189
  • Fat 6g
  • Carbs 20g
  • Fiber 4g
  • Sugar 5g
  • Protein 14g

Estimated values based on one serving size.

Preparation

  1. Preheat oven to 400°F (200°C).
  2. Grate the cauliflower with a coarse cheese grater.
  3. Transfer the grated bits to a medium bowl and season with a ¼ teaspoon of the salt. Mix the cauliflower until well incorporated.
  4. Let the cauliflower sit for 20 minutes until the salt has drawn out some of the moisture.
  5. Pour the cauliflower into a kitchen towel and twist to strain as much liquid as you can.
  6. Place the grated cauliflower back into a bowl and mix with the breadcrumbs, parsley, parmesan, garlic, remaining ¼ teaspoon of salt, pepper, and egg, and mix until well combined.
  7. From the mixutre into 15 even sized tots and transfer to a parchment lined baking sheet.
  8. Bake for 20-24 minutes, flipping each halfway through.
  9. Serve with your choice of dipping sauce.
  10. Enjoy!

Ingredients

for 3 servings

  • 1 large head cauliflower, grated
  • ⅓ cup panko breadcrumbs (20 g)
  • ¼ cup fresh parsley (8 g), minced
  • ½ cup parmesan cheese (55 g)
  • 1 clove garlic, minced
  • ½ teaspoon salt, divided
  • ¼ teaspoon black pepper
  • 1 egg

Nutrition Info

  • Calories 189
  • Fat 6g
  • Carbs 20g
  • Fiber 4g
  • Sugar 5g
  • Protein 14g

Estimated values based on one serving size.

Preparation

  1. Preheat oven to 400°F (200°C).
  2. Grate the cauliflower with a coarse cheese grater.
  3. Transfer the grated bits to a medium bowl and season with a ¼ teaspoon of the salt. Mix the cauliflower until well incorporated.
  4. Let the cauliflower sit for 20 minutes until the salt has drawn out some of the moisture.
  5. Pour the cauliflower into a kitchen towel and twist to strain as much liquid as you can.
  6. Place the grated cauliflower back into a bowl and mix with the breadcrumbs, parsley, parmesan, garlic, remaining ¼ teaspoon of salt, pepper, and egg, and mix until well combined.
  7. From the mixutre into 15 even sized tots and transfer to a parchment lined baking sheet.
  8. Bake for 20-24 minutes, flipping each halfway through.
  9. Serve with your choice of dipping sauce.
  10. Enjoy!

Submit a recipe to Tasty

Have a recipe of your own to share?Submit your recipe here.

Submit your recipe here.