Easy, healthy cauliflower-tots! Think “tater-tots” but a lot more nutritious.
Lylah, my feisty three-year-old, is my little side-kick in the kitchen. She loves helping with meal prep (aka “I do myself!) and I love that she’s interested. Although it takes a bit longer and is a bit messier, there are so many benefits. She’s building her confidence with every stir, pour, and chop, and she’s learning how to prepare various nutritious foods, which is one very important life skill. She’s also great at taste-testing new foods and flavours–something that will help to widen her palate as she grows.
Today Lylah and I made Easy and Healthy Cauliflower-tots (think “tater-tots” but a lot more nutritious), and all of my kids inhaled them. My two oldest got to choose their dip (you guessed it–ketchup!), and my youngest and I enjoyed them on their own. They are delicious! And slightly addicting.
Easy, Healthy Cauli-tots Recipe:
Easy and Healthy Cauliflower-tots (think "tater-tots" but a lot more nutritious), and all of my kids inhaled them. My two oldest got to choose their dip (you guessed it--ketchup!), and my youngest and I enjoyed them on their own. They are delicious! And slightly addicting.
Ingredients
- 2 1/2 cups cauliflower, blanched and chopped (to blanch, place cauliflower in a pot with boiling water for about 30-60 seconds, drain and rinse quickly with cold water to stop the cooking process)
- 2 eggs, whisked
- 2/3 cup panko breadcrumbs
- 1/3 cup diced onion
- 1 tsp garlic powder
- 1/2 tsp pepper
- 1/4 tsp salt
- 2 cups grated, sharp cheddar cheese
Instructions
- Pre-heat oven to 400 F and grease a mini muffin-tin (can also form into "tots" yourself and
place on a greased baking sheet) - Add all ingredients to a medium-sized bowl and mix well.
- Scoop about 1 tbsp of mixture into each mini muffin cup and press down firmly
- Bake at 400 F for 18-20 minutes, until golden brown on top. Enjoy with your favourite dip or on their own, with a meal or as a snack!
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Theses look delicious! Would these freeze well? Could you serve them cold (pack in my kids lunch?)
Yes! They freeze really well. I’m sure they’d be just fine cold 🙂
Hi Sarah! I just finished making these and they are delicious! I ended up using my food processor for the cauliflower and ‘riced it’, and I didn’t want to blanch it after. It didn’t need it! I think next time I make these I will buy cauliflower rice as a time saver. Thanks for the great recipe!
So glad it worked out!
Is the cauliflower measurement for the raw florets or the diced and blanched cauliflower? I like Meghan’s idea of using frozen cauliflower rice as time saver…
For raw 🙂
My child can’t have dairy; would it be okay to leave the cheese out? I’m not fond of cheese substitutes.
Totally!
Sorry I’m confused – do you blanch the cauliflower after cutting it up or before?
Any idea what I could substitute for Panko breadcrumbs?
Thank you!
Hi Sharan! I would recommend blanching first and then cutting it up. I find it’s less messy that way! In place of Panko, you could use a crushed cereal like corn flakes or any kind of bread crumbs. Use gluten free if you need to.
Can you suggest a grain free alternative for the panko bread crumbs?
Hi Christie — you could try a crushed cereal such as corn flakes. Some folks also like using crushed coconut flakes, almond meal/flour, or coconut flour.