Healthy Recipes Ingredients Healthy Vegetable Recipes Healthy Cauliflower Recipes Parmesan Cauliflower Tots Is the Recipe You've Been Waiting For 5.0 (1) Add your rating & review Cauliflower stands in for potato in this taterless cauliflower tot recipe. Cauliflower is mashed, then mixed with cheese and given a crispy breadcrumb coating before being baked. These healthy cauliflower tater tots make a delicious side dish or appetizer. Pair them with your favorite dipping sauce. By Molly Stevens Molly Stevens Molly Stevens is a James Beard award-winning author, cooking instructor and recipe developer. Her cookbooks include All About Dinner: Simple Meals, Expert Advice (2019), All About Roasting (2011) and All About Braising (2004). EatingWell's Editorial Guidelines Published on September 10, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek Active Time: 45 mins Total Time: 2 hrs 45 mins Servings: 6 Nutrition Profile: No Added Sugar Gut Healthy Sesame-Free Weight Loss Nut-Free Soy-Free High-Fiber Vegetarian High-Protein Jump to Nutrition Facts Jump to recipe These Parmesan Cauliflower Tots are one of our favorite, most creative ways to enjoy cauliflower. Packed with the savory flavor of Parmesan cheese and fiber-rich cauliflower, these tots are both delicious and nutritious. They’re crispy on the outside, tender on the inside and easy to make, making them a perfect appetizer or side dish that the whole family will love. Plus, they’re a great way to add more vegetables into your diet. We’ve made these bite-size delights more than once, and we’re sharing everything we’ve learned along the way on how to make, store and enjoy them. Read on for our best tips and tricks below! Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! Cauliflower holds a lot of water. In order for the mixture to stick together, you’ll want to dry out the cauliflower as much as possible. This means draining the florets well after they’re cooked, then returning them to a dry pot to cook a little longer. Keep the heat in the pot low enough to prevent sticking and burning.To make the mixture perfect for cutting, be sure to pat it down firmly into the baking dish. It’s easiest to cut the tots when the mixture is very cold, but not frozen, so keep an eye on it once you stick it in the freezer and start cutting before it freezes.Be sure to coat both the baking sheet and the tots themselves with cooking spray. This will prevent them from sticking and also give you the best, crispy golden crust. Nutrition Notes Cauliflower is a cruciferous vegetable that’s packed with fiber, which can help support your gut health. Cauliflower also contains compounds like sulforaphane and glucosinolates, which may help prevent cancer. We call for whole-wheat panko breadcrumbs for their crunch and an added boost of fiber. Adding fiber to your diet can help increase beneficial gut bacteria and may lower your risk of type 2 diabetes. Parmesan cheese is typically made using animal rennet, but you can find vegetarian parmesan cheese made without animal rennet. If you're vegetarian, be sure to select parmesan cheese that is labeled vegetarian. Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek Cook Mode (Keep screen awake) Ingredients 1 medium head cauliflower (about 2 pounds), trimmed and broken into small florets 5 tablespoons all-purpose flour ¼ cup grated Parmesan cheese ¾ teaspoon ground pepper ½ teaspoon salt 2 large egg whites, whisked until frothy ¾ cup panko, preferably whole-wheat Canola or olive oil cooking spray Directions Bring a large pot of water to a boil. Add cauliflower and boil until tender, 10 to 12 minutes. Drain in a colander, shaking to remove excess water. Return the cauliflower to the pot and dry over medium-low heat, stirring with a wooden spoon, about 3 minutes. Remove from heat. Using a potato masher, mash the cauliflower until it resembles clumpy rice. Transfer to a large bowl to cool, stirring occasionally. Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek Stir 5 tablespoons flour and ¼ cup Parmesan into the cooled cauliflower. Season with ¾ teaspoon pepper and ½ teaspoon salt. Stir in 2 beaten egg whites. Line an 8-inch-square baking dish with plastic wrap, allowing the wrap to hang over the edges. Spread the cauliflower mixture in the pan, compacting it into an even layer. Cover with plastic wrap and chill in the freezer until very cold, 1 to 2 hours. Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek Preheat oven to 400°F. Coat a large baking sheet with cooking spray. Spread ¾ cup panko on a plate. Gently turn the cauliflower mixture out onto a cutting board, removing the plastic wrap. Cut it into 36 evenly sized pieces. Roll the pieces in the breadcrumbs, turning to coat all sides. Place on the baking sheet, about 1 inch apart. Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek Coat the tots with cooking spray. Bake, turning once halfway through, until browned, 35 to 45 minutes. Frequently Asked Questions Are Parmesan Cauliflower Tots healthy? Yes. They pack plenty of fiber from cauliflower, are not deep-fried and use a judicious amount of salt to keep sodium in check. Can I Make Parmesan Cauliflower Tots ahead? Yes! Prepare through Step 4, freeze in a single layer, transfer to an airtight container and freeze for up to 3 months. To bake, place frozen tots on a baking sheet, coat with cooking spray and bake at 400°F for 35 to 45 minutes. What do I serve with Parmesan Cauliflower Tots? They can be enjoyed on their own or with your favorite dipping sauce like ketchup, barbecue sauce or this Homemade Ranch Dressing. Why aren’t my Parmesan Cauliflower Tots Crispy? If your tots are soggy, it may mean your cauliflower mixture was too wet. Make sure you dry it out as much as possible for the best results. Also make sure they are spread out evenly on the baking sheet. If the tots are too close together they won’t be able to achieve that crispy crust. EatingWell.com, September 2024 Rate It Print Nutrition Facts (per serving) 145 Calories 5g Fat 20g Carbs 7g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size 6 tots Calories 145 % Daily Value * Total Carbohydrate 20g 7% Dietary Fiber 4g 14% Total Sugars 3g Protein 7g 14% Total Fat 5g 6% Saturated Fat 1g 7% Cholesterol 4mg 1% Vitamin A 11µg Vitamin C 60mg 67% Vitamin D 0µg Vitamin E 1mg 5% Folate 89µg Vitamin K 24µg Sodium 386mg 17% Calcium 79mg 6% Iron 1mg 7% Magnesium 36mg 9% Potassium 450mg 10% Zinc 1mg 8% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Hilary Meyer Hilary Meyer Hilary Meyer is a freelance recipe developer, tester and content creator. After graduating from culinary school, she started working as a freelancer in the EatingWell Test Kitchen in 2006, developing and testing recipes. EatingWell's Editorial Guidelines