Cauliflower Tots

Get it on Google Play

Get it on Google Play


2 cups cooked cauliflower florets, riced (finely chopped)

2 large eggs

½ cup onion, minced

3 t. dried parsley

1 t. Italian Seasoning

1 clove garlic, minced

½ cup breadcrumbs

½ fat-free shredded cheddar

salt and pepper - to taste

cooking spray


1. To quickly rice cauliflower, place it in a blender or food processor, cover with water and quickly pulse then drain in a fine mesh strainer until most of the water is out.

2. Place 2 cups of riced cauliflower in a microwave safe bowl. There should still be enough water in it for steaming. If cauliflower was prepared ahead of time you may wish to add 1 or 2 T of water to the bowl. Cook on high for 4 or 5 minutes. You want the cauliflower to be tender but not mushy. Drain well, press with a paper towel to get the riced cauliflower as dry as possible.

3. Preheat oven to 400°F. Spray a nonstick cookie sheet with cooking spray.

4. Combine all of the ingredients and season with salt and pepper to taste.

5. Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16-18 minutes, turning halfway through cooking until golden.

Bon Appetit!

Go To Top