Parmesan Cauliflower Tater Tots: 1 Guiltless Veggie Snack Win
These Parmesan Cauliflower Tater Tots are a delicious way to sneak veggies into your kids’ snacks. They’re crispy on the outside, tender on the inside, and packed with cheesy cauliflower goodness that even picky eaters will love.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: Approximately 20-25 tater tots
- Category: Snack
- Method: Baking
- Cuisine: American
- Diet: Vegetarian
Ingredients
Scale
- 2 cups cauliflower florets, finely riced
- 1/2 cup shredded Parmesan cheese
- 1/4 cup almond flour
- 1 large egg
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- Pinch of black pepper
- Optional: Panko breadcrumbs for extra crispiness
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- If using fresh cauliflower, pulse the florets in a food processor until they resemble rice.
- In a medium bowl, combine the riced cauliflower, shredded Parmesan cheese, almond flour, egg, garlic powder, salt, and pepper. Mix until well combined.
- Form the mixture into tater tot shapes. If desired, roll them in panko breadcrumbs for added crispiness.
- Place the tater tots on the prepared baking sheet.
- Bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.
- Serve warm with your favorite dipping sauce.
Notes
- Ensure the cauliflower is very finely riced for the best texture.
- You can make these ahead of time and reheat them in the oven or air fryer.
- Experiment with different seasonings like onion powder or paprika.
Nutrition
- Serving Size: 5 tater tots
- Calories: Approximately 150
- Sugar: Approximately 2g
- Sodium: Approximately 200mg
- Fat: Approximately 8g
- Saturated Fat: Approximately 3g
- Unsaturated Fat: Approximately 5g
- Trans Fat: 0g
- Carbohydrates: Approximately 10g
- Fiber: Approximately 3g
- Protein: Approximately 7g
- Cholesterol: Approximately 30mg