Cheesy Baked Cauliflower Tots are a deliciously healthy, bite-sized snack that will satisfy your cravings without the guilt. Packed with the goodness of cauliflower and enriched with the creamy taste of cheese, these tots make a great alternative to traditional tater tots. They are the perfect low-carb, gluten-free snack or side dish for anyone looking to enjoy a healthier twist on a classic comfort food. Whether you’re following a keto diet, aiming for a low-carb meal, or simply want to try a new, flavorful treat, these cauliflower tots are sure to become a family favorite.
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Why Cheesy Baked Cauliflower Tots Are a Must-Try
Cheesy Baked Cauliflower Tots are an amazing, healthy snack option that can easily fit into your meal plan. With just a handful of ingredients, these tots are easy to make, and they cook to crispy perfection in the oven. Whether you’re following a low-carb diet or just looking for a veggie-packed snack, these cheesy cauliflower tots will impress. They’re not only gluten-free but also make for a kid-friendly, nutritious treat that even picky eaters can enjoy.
Ingredients for Cheesy Baked Cauliflower Tots
To make these cheesy baked cauliflower tots, you’ll need the following ingredients, each playing a crucial role in flavor and texture:
• Cauliflower: The base ingredient, providing a low-carb and nutrient-dense alternative to potatoes.
• Sharp Cheddar Cheese: Adds rich flavor and helps bind the tots together.
• Parmesan Cheese: Offers a salty, nutty taste that complements the sharp cheddar.
• Almond Flour: A gluten-free flour alternative that gives the tots structure while keeping them light.
• Vege-Sal (or Salt): Enhances the natural flavors of the cauliflower and cheese.
• Spike Seasoning: A flavorful seasoning blend that adds complexity to the tots.
• Black Pepper: Adds a mild kick of heat to balance the cheese.
• Egg: Helps bind the mixture together and ensures the tots hold their shape during baking.
Alternative Ingredient Suggestions
If you’re looking to adjust the recipe for dietary needs or ingredient availability, consider these substitutions:
• Cauliflower Rice: You can substitute cauliflower rice for coarsely chopped cauliflower, but be cautious with cooking times.
• Gluten-Free Flour: If you don’t have almond flour, you can use other gluten-free flour alternatives like coconut flour.
• Dairy-Free Cheese: For a dairy-free version, substitute the sharp cheddar and parmesan with your favorite non-dairy cheese.
Step-by-Step Instructions for Cheesy Baked Cauliflower Tots
Making these cheesy cauliflower tots is simple and fun! Follow these steps for a perfect result:
- Preheat your oven to 400°F (200°C) and lightly grease a mini muffin pan with non-stick spray.
- Cut ½ a large cauliflower into chunks and place in a microwave-safe bowl. Cover the bowl with plastic wrap and microwave on high for about 2 minutes.
- After microwaving, remove the plastic wrap and let the cauliflower cool slightly. Drain off any excess water.
- Using a food processor, pulse the cauliflower until it’s finely chopped but still chunky. Avoid over-processing, or you’ll end up with a puree.
- Transfer the cauliflower into a bowl and stir in the sharp cheddar, parmesan, almond flour, Vege-Sal, Spike Seasoning, and black pepper. Mix well.
- Add 1 beaten egg to the mixture and combine until it’s mostly coated with the egg.
- Using a tablespoon-sized scoop, place the mixture into the mini muffin pan, forming small rounds.
- Bake for 15 minutes, then carefully turn each tot over with a knife. Return to the oven and bake for an additional 15 minutes or until golden brown.
- Let the tots cool slightly before serving. Enjoy hot for the best flavor and texture.
Tips & Tricks for Perfect Cauliflower Tots
For the best results when making your cheesy cauliflower tots, keep these helpful tips in mind:
• Prevent Sticking: Be sure to spray your mini muffin pan generously with non-stick spray to prevent the tots from sticking.
• Don’t Over Process: When chopping the cauliflower, make sure it stays chunky rather than pureed, as this will give your tots the right texture.
• Use a Cookie Scoop: A tablespoon cookie scoop helps form uniform-sized tots, ensuring even baking.
• Serve Fresh: These cauliflower tots are best served immediately after baking, as they may lose their crispy texture when reheated.
Pairing Ideas and Variations for Cheesy Baked Cauliflower Tots
These cheesy baked cauliflower tots can easily be incorporated into a variety of meals. Try pairing them with:
• Keto Fish Sticks: A perfect low-carb, family-friendly meal that pairs well with these cheesy tots.
• Garlic Herb Grilled Chicken: A flavorful, protein-packed option that complements the cheesy cauliflower tots.
• Low-Carb Chicken Nuggets: Another kid-approved option that works well with these crispy tots.
If you’re looking to customize the recipe, consider:
• Adding Spices: Experiment with extra spices like garlic powder or onion powder for additional flavor.
• Vegan Version: Swap the egg and cheese for plant-based alternatives to make this recipe vegan-friendly.
Why Cheesy Baked Cauliflower Tots Are the Perfect Low-Carb Snack
Cheesy Baked Cauliflower Tots are an excellent addition to any low-carb, keto, or gluten-free meal plan. They provide the crunch and comfort of traditional tater tots, but without the carbs and gluten. Not only are they a delicious snack, but they can also be served as a side dish or even as a main course when paired with your favorite proteins.
These cauliflower tots are a versatile, healthy choice that makes it easy to indulge in a comforting treat while staying on track with your dietary goals. Perfect for both kids and adults, they’re sure to become a go-to snack in your kitchen!
Conclusion
Cheesy Baked Cauliflower Tots offer a delicious, low-carb alternative to traditional tater tots, without compromising on taste or texture. Whether you’re on a keto diet, looking for a healthy snack, or simply craving a comforting, cheesy treat, these cauliflower tots deliver in every way. Their crispy exterior and soft, cheesy interior make them a perfect side dish or snack for the whole family. Plus, with their simple ingredients and easy preparation, you can enjoy a nutritious treat without the hassle. Serve them hot, and they’re sure to become a favorite in your home!
Frequently Asked Questions
1. Can I make Cheesy Baked Cauliflower Tots with frozen cauliflower?
Yes, you can use frozen cauliflower for this recipe. However, be sure to thaw and drain the cauliflower well before processing it. Excess moisture can affect the texture and crispness of the tots, so draining is crucial for the best result.
2. Can I freeze Cheesy Baked Cauliflower Tots for later use?
Absolutely! After baking, let the cauliflower tots cool completely, then place them in a single layer on a baking sheet and freeze until solid. Once frozen, transfer them to an airtight container or zip-top bag. To reheat, bake from frozen at 400°F (200°C) for about 15 minutes until they’re crispy again.
3. Can I substitute almond flour with regular flour?
If you’re not following a gluten-free or low-carb diet, you can substitute almond flour with regular all-purpose flour. However, for those maintaining a gluten-free or keto lifestyle, almond flour provides the perfect texture and is a necessary ingredient to keep the tots low-carb.
More Relevant Recipes
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Cheesy Baked Cauliflower Tots – A Low-Carb, Gluten-Free Snack
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Snack, Side Dish
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Description
Cheesy Baked Cauliflower Tots are a delicious low-carb, gluten-free snack or side dish. Made with cauliflower, cheese, and almond flour, these tots offer a healthier alternative to traditional tater tots. They are crispy on the outside, tender on the inside, and easy to prepare, making them a perfect choice for any meal or as a snack.
Ingredients
- 1/2 large head cauliflower, coarsely chopped
- 1/3 cup sharp cheddar cheese
- 1/4 cup coarsely grated Parmesan cheese
- 2 tablespoons almond flour
- 1/2 tsp Vege-Sal or slightly less regular salt
- 1/2 tsp Spike Seasoning or other all-purpose seasoning blend
- Fresh-ground black pepper to taste
- 1 egg
Instructions
- Preheat the oven to 400°F (200°C) and lightly grease a mini muffin pan with non-stick spray.
- Cut ½ large cauliflower into chunks and place them in a microwave-safe bowl. Cover the bowl with plastic wrap and microwave for 2 minutes on high.
- Remove the plastic wrap, let the cauliflower cool slightly, and drain off any excess water.
- Using a food processor, pulse the cauliflower until it’s finely chopped but still chunky.
- Transfer the cauliflower into a bowl and stir in sharp cheddar, parmesan, almond flour, Vege-Sal, Spike Seasoning, and black pepper. Mix well.
- Crack the egg into the mixture and stir until it’s mostly coated with the egg.
- Use a tablespoon-sized scoop to place the mixture into the mini muffin pan, forming small rounds.
- Bake for 15 minutes, then turn the tots over and bake for another 15 minutes until golden brown.
- Let the tots cool slightly before serving. Enjoy hot!
Notes
- Ensure the cauliflower is well-drained to avoid soggy tots.
- For a spicier version, add cayenne pepper or red pepper flakes.
- To freeze, let the tots cool completely, then freeze them in a single layer before storing in an airtight container.
- For best results, use a mini muffin pan to keep the tots uniform in size.
Nutrition
- Serving Size: 1 serving (6 tots)
- Calories: 111
- Sugar: 2g
- Sodium: 305mg
- Fat: 8g
- Saturated Fat: 3g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 2g
- Protein: 7g
- Cholesterol: 47mg
