Craving a delicious and healthy snack? These Crispy Baked Cauliflower Tots are a fantastic option! You’ll love how easy they are to make and how much flavor they pack into each bite, making them a perfect addition to your collection of Healthy Cauliflower Recipes.
Key Ingredients & Substitutions:
- Cauliflower: Fresh is best for texture, but frozen (thawed and drained well) can work in a pinch.
- Breadcrumbs: Panko breadcrumbs give the best crispness; whole wheat breadcrumbs are a good alternative.
- Cheese: Parmesan adds flavor; nutritional yeast is a dairy-free option.
- Egg: Acts as a binder; a flax egg (1 tbsp ground flaxseed + 3 tbsp water, let sit 5 mins) can be used for an egg-free version.
Ingredients:
- 1 head cauliflower, about 2 pounds, chopped into florets
- 1/2 cup breadcrumbs (Panko recommended)
- 1/4 cup grated Parmesan cheese
- 1 large egg, lightly beaten
- 2 tablespoons chopped fresh parsley
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and black pepper to taste
- Cooking spray or olive oil
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: Approximately 150-180
- Tools: Food processor, large mixing bowl, baking sheet
Step-by-Step Instructions:
1. Prepare the Cauliflower
Start by steaming or boiling your cauliflower florets until they are very tender. Drain them thoroughly and let them cool slightly. This step is crucial for soft tots.
2. Mash the Cauliflower
Transfer the cooked cauliflower to a large mixing bowl. Use a potato masher or a fork to mash it until smooth, with no large lumps remaining. Squeeze out any excess water using a clean kitchen towel.
3. Mix the Ingredients
Add the breadcrumbs, Parmesan cheese, beaten egg, fresh parsley, garlic powder, onion powder, salt, and pepper to the mashed cauliflower. Mix everything together thoroughly until well combined.
4. Form the Tots
Take small portions of the mixture and shape them into tot-like cylinders. Place them on a baking sheet lined with parchment paper, leaving a little space between each tot.
5. Bake Until Crispy
Lightly spray the tots with cooking spray or brush with a little olive oil. Bake in a preheated oven at 400°F (200°C) for 20-25 minutes, flipping halfway through, until golden brown and crispy. Enjoy your delicious Healthy Cauliflower Recipes!
Variation Ideas:
- Spicy Kick: Add a pinch of cayenne pepper or red pepper flakes to the mixture.
- Cheesy Goodness: Incorporate a tablespoon of shredded cheddar or mozzarella cheese.
- Herb Garden: Experiment with other fresh herbs like chives or dill.
- Smoked Flavor: Add a dash of smoked paprika for a deeper taste.
Storage Instructions:
Store any leftover Crispy Baked Cauliflower Tots in an airtight container in the refrigerator for up to 3-4 days. To reheat, bake them in an oven or air fryer at 350°F (175°C) until warmed through and crispy again. Avoid the microwave for reheating as it can make them soggy.
Frequently Asked Questions:
Q: Can you make these ahead of time?
A: Yes, you can prepare the mixture and form the tots, then refrigerate them for up to 24 hours before baking.
Q: Why are my tots not crispy?
A: Ensure you squeeze out as much water as possible from the mashed cauliflower. Baking at a high temperature and flipping them helps achieve crispiness.
Q: Can you freeze cauliflower tots?
A: Yes, you can freeze unbaked tots on a baking sheet until solid, then transfer to a freezer-safe bag. Bake from frozen, adding extra cooking time.
Q: Are these gluten-free?
A: To make them gluten-free, use gluten-free breadcrumbs. The other ingredients are typically gluten-free.
Q: What do you serve with these tots?
A: They are great with ketchup, a yogurt dip, sriracha mayo, or as a side dish to your main meal. These Healthy Cauliflower Recipes are very versatile.
Q: Can you make these in an air fryer?
A: Absolutely! Air fry at 375°F (190°C) for 12-15 minutes, shaking the basket halfway through, until golden and crispy.