Baked Cauliflower Tots

Baked Cauliflower Tots

A rush of euphoria, followed by a wave of guilt - sounds familiar? It it such a common phenomenon, and we mortals are afflicted with it in so many things in life. In my case, it always happens when I snack on fast food - especially those cute, crispy, bite-sized tater tots made of grated, deep-fried potatoes. I have to admit, I was hooked... & I was suffering :( It was so hard to pry my fingers away from "just one more" tater tot, but my waistline was turning into a "waste" line! I have to fight this, I swore solemnly to myself, a last stand before I resign myself to my "fast food" fate. Tightening my apron & my resolve, I adapted my Broccoli Bites recipe to create these eggless Baked Cauliflower Tots - I could swear I heard harps playing & saw a halo around them when I first pulled them out of the oven & laid my eyes on their magnificence. Delectable, cute looks with a scrumptiuos, light taste and with less than half the carbs, less fat, no deep-frying - these Baked Cauliflower Tots will send you soaring up in the sky, and (without the fatty aftermath of greasy potatoes to crash-land you to the ground) keep you flying :)

These Baked Cauliflower Tots have a crispy, golden-brown outer surface but the inside cauliflower & cheese filling is soft & delectable, that give the tots a medley of textures & flavors that feels just right when you bite into these delicious cuties. They are great as an appetizer, as a side dish, or as a movie-night snack. Even kids won't turn their back to them, so you can get some veggies into their systems without the usual fussing & cajoling. So go ahead & make a bunch - satisfy your taste buds & be a good buddy to your waist ... now you can have "just one more" without guilt!


Yield : 12-14 pcs.

2 cups cauliflower florets; trimmed & cleaned
1/3 cup sliced Green Onion
2 tbsp minced fresh Parsley
1/4 cup Reduced Fat Sharp Cheddar Cheese
1/2 tbsp Hot Chilli Sauce or to taste; see tips
Salt to taste
Freshly ground Black Pepper to taste
2 tbsp All Purpose Flour (Maida)
2 tbsp Corn Starch
1/4 cup Panko Bread Crumbs
Oil for spraying


  1. Bring about 1/4 inch of water to a boil in a large frying pan. Add the cauliflower florets. Cover and steam for 3 minutes or until crisp-tender. Drain. Pat the florets dry with a clean kitchen towel or paper towel. 
  2. Pulse the florets in a food processor to a coarse consistency. Transfer to a large bowl. Add all the remaining ingredients & mix.
  3. Preheat oven to 400°F.  Spray a baking sheet with cooking spray.
  4. Shape about 1 1/2 tablespoon of mixture using your hands into small ovals. Place on the baking sheet and bake for 20-22 minutes or until golden-brown, turning halfway through baking.
  5. Serve immediately. 
If you wish to omit hot sauce then replace it with Italian seasoning.

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