Wednesday, 10 April 2024

Cauliflower Tots easy recipe

Cauliflower tots snack are kid-friendly because they are a mixture of the delicious cauliflower and healthy egg that snack is also so crispy, and that makes every kid enjoys eating it so much at breakfast and dinner too.

Cauliflower Tots

You can have it if you are vegetarian, it will be so good for your health because it contains cauliflower, which has so many proteins and it will help you to have a healthy body.

It is one of the easiest snacks ever, you can make it in only 30 minutes and you will be able to serve 8 tots for at least 4 persons.


Nutrition facts of Cauliflower tots:

  • That snack has 148 calories
  • Its Total Fat is 5g
  • It has 57mg of cholesterol
  • It is rich in sodium with 397mg
  • Its carbohydrates are 16g
  • It is high in protein with 10g
  • It has 3g of fiber
  • It has 3g of sugar



  • 2 cups cooked cauliflower florets, finely chopped
  • 1 large egg
  • 1/2 cup of minced onion
  • 3 teaspoon minced fresh parsley
  • 1/2 cup reduced fat sharp shredded cheddar cheese, grated
  • 1/2 cup bread crumbs
  • 1 teaspoon salt to taste
  • 1 teaspoon pepper to taste
  • cooking spray


How To Make Cauliflower Tots :

  1. Boil the cauliflower florets in salty water for 5 minutes until you see them become tender but not mushy
  2. Dry them well on a paper towel
  3. Add the cauliflower, egg, bread crumbs, cheddar cheese, parmesan cheese, garlic, and salt in a mixing bowl
  4. Put that bowl on the refrigerator for 20 minutes
  5. Preheat your oven to 400°F (200°C)
  6. Bring a medium bowl, and combine all of the ingredients with salt and pepper to taste
  7. Shape the mixture into tot shapes by using your hand
  8. Spread them on the sheet after you spray the cooking spray on that sheet
  9. Bake for 10 minutes
  10. They will be ready when they become golden
  11. Eat and enjoy your snack



Make your kids healthy, and try that snack then tell us what is your kids opinion