High Protein Cauliflower Tots

Satisfy your snack cravings while staying on track with these High Protein Cauliflower Tots—a wholesome, low-carb alternative to traditional tater tots that pack a nutritional punch! Made with fiber-rich cauliflower, chickpea flour, and a boost of umami from Parmesan cheese and nutritional yeast, these crispy bites are not only loaded with flavor but also brimming with protein to keep you fueled. The secret to their perfect texture lies in squeezing out excess moisture from the cauliflower, creating tots that crisp beautifully in the oven. Ready in under 45 minutes, these golden-brown bites make a healthy snack, crowd-pleasing appetizer, or delightful side dish. Serve them with your favorite dipping sauce, and enjoy guilt-free indulgence! Keywords: high protein cauliflower tots, low-carb snacks, healthy cauliflower recipes, baked veggie tots.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Cauliflower florets
• 60 grams Chickpea flour
• 30 grams Nutritional yeast
• 2 large Eggs
• 30 grams Parmesan cheese, grated
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0 Olive oil spray

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Place the cauliflower florets in a food processor and pulse until they are finely chopped. Alternatively, you can grate them using a box grater.

Step 3

Transfer the chopped cauliflower to a microwave-safe bowl and microwave on high for about 5 minutes, until soft.

Step 4

Allow the cooked cauliflower to cool slightly, then place it in a clean kitchen towel or cheesecloth and squeeze out as much excess water as possible. This step is crucial for achieving a crispy texture.

Step 5

In a large mixing bowl, combine the drained cauliflower, chickpea flour, nutritional yeast, eggs, Parmesan cheese, garlic powder, onion powder, salt, and black pepper. Mix well until all ingredients are fully incorporated.

Step 6

Using your hands, take about one tablespoon of the mixture and shape it into a small tot. Place the tot onto the prepared baking sheet. Repeat with the remaining mixture, arranging the tots in a single layer with some space between them.

Step 7

Lightly spray the tots with olive oil spray to help them crisp up in the oven.

Step 8

Bake in the preheated oven for 20-25 minutes, or until golden and crispy on the outside. For extra crispiness, you can flip the tots halfway through the baking time.

Step 9

Remove from the oven and let them cool slightly before serving. Enjoy as a healthy snack or as a tasty side dish!

Nutrition Facts

Serving size	732.8 grams (732.8g)

Amount per serving	% Daily Value*
Calories	764

Total Fat 23.40g	30%
Saturated Fat 9.70g	49%
Polyunsaturated Fat NaNg
Cholesterol 402mg	134%
Sodium 3235mg	141%
Total Carbohydrate 77.90g	28%
Dietary Fiber 23.40g	84%
Total Sugars 16.40g
Protein 66.40g	133%

Vitamin D 82IU	410%
Calcium 542mg	42%
Iron 10mg	54%
Potassium 2804mg	60%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.7%

Protein: 33.7%

Carbs: 39.6%