Loaded Cauliflower Tots Recipe {Low Carb, Gluten-free}
Servings 32 cauliflower tots
Transform steamed cauliflower into tasty little bites by making some of these healthy loaded Cauliflower Tots with kale! They're a fun way to incorporate some extra veggies and they're also a great addition to the menu for baby-led weaning or as a finger food for toddlers! (Low carb, keto, gluten-free & vegetarian)
Ingredients
- 1 medium head of cauliflower (about 6 cups chopped cauliflower)
- 1/2 cup very finely chopped kale
- 3/4 cup shredded cheddar cheese
- 1/4 cup finely grated parmesan cheese
- 1 egg
- 1/2 cup almond flour can also sub in bread crumbs if desired
- 1 tsp dried oregano
- 1/2 tsp garlic powder
- 1/4 tsp salt
- 1/8 tsp freshly ground pepper
- 1 tbsp olive oil
Instructions
- Preheat your oven to 400 degrees F and line a baking sheet with parchment paper. Set aside.
- Cut the cauliflower into florets. Place the cauliflower florets into a steamer basket and cook, over high heat, until tender and soft enough to mash, about 15-20 minutes. Once the florets are cooked, set them aside to cool.
- Mash the cooked cauliflower in a mixing bowl until it’s evenly mashed. You can use either a potato masher or a food processor.
- Take 3 cups of the mashed cauliflower and add it to a large mixing bowl, and then add the finely chopped kale, cheese, egg, almond flour, and spices.
- Scoop approximately 1 heaping tablespoon of the mixture and gently press between your palms to form the shape of a tater tot, about 2 inches long and 1 inch wide. Place the tot on the prepared baking sheet, and then repeat with the remaining mixture. Brush each tot lightly with olive oil.
- Place in the oven and bake until golden brown and crispy, about 25-30 minutes, turning after 20 minutes, once the bottom side is golden brown. Be careful when you flip them, as they may stick to the parchment paper.
- Allow to cool for several minutes so that they firm up. Serve plain or dipped in some marinara sauce or sauce of choice.
Notes
- Once the cauliflower is steamed, you can either mash it with a potato masher in a large bowl or toss it into the food processor. I found that it was easier to just toss it into the food processor to get a more even consistency, but either option works.
- You can chop up the kale very finely with a large sharp knife or you can also toss it into the food processor and blend until finely chopped.
- If you find that the cauliflower kale mixture is too wet, you can add some extra almond flour (or sub in bread crumbs).
- Be very careful when flipping the tater tots since they may stick a bit to the parchment paper. I like to use a thin spatula to get underneath them and gently nudge them off the pan.
- Allow the tots to cool for several minutes before removing them from the pan as this will give them a few minutes to firm up.
Nutrition
Calories: 45kcalCarbohydrates: 2gProtein: 2gFat: 3gSaturated Fat: 1gCholesterol: 11mgSodium: 29mgPotassium: 99mgFiber: 1gSugar: 1gVitamin A: 710IUVitamin C: 18mgCalcium: 42mgIron: 1mg
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