Tuesday, April 8, 2014

Cauliflower Tots - Gluten free, Grain free

I think anyone who has children knows about trying to get kids to "eat their vegetables!" Not only that, but pretty much all of us can benefit from new ways to incorporate more veggies into our diet. It just never hurts to have more! And lately, I've been discovering the joys of incorporating veggies in the form of cauliflower.

I've always appreciated cauliflower on a veggie tray - not like my husband who sticks only to the broccoli, I'm equal opportunity when it comes to the two tree-like veggies for dipping. But recently, I've been discovering the many hidden joys of cauliflower. I'm telling you, the stuff is fantastic! You can mash it, process it, do it up raw or cooked ... there are just so many possibilities. And it can make such a great substitute for carbs such as potatoes or even rice. This recipe uses a method of processing the raw cauliflower in a food processor (I call it "rice" cauliflower because there are tons of recipes out there that then turn the fine pieces into a rice substitute), and then mixing in spices, egg, and some nut and seed meal (instead of bread crumbs like some recipes have) to form a tot that bakes up just like the tater tots that I loved as a kid (and that we've all re-enjoyed with Napoleon Dynamite!) I served these at a potluck and they were a hit with adults and kids alike!

Cauliflower Tots (Gluten free, Grain free)
6 SERVINGS (4-5 tots each serving)
PREP: 15 minutes           COOK: 20-25 minutes            READY IN: 40 minutes

  SIMPLE         HEALTHY      YUM
pic name       pic name      pic name


  • 2 cups "rice" cauliflower (*see directions)
  • 1/4 cup finely diced red onion
  • 2 tablespoons finely diced fresh parsley 
  • 1/4 teaspoon dried rosemary
  • 1 egg
  • 1 1/2 tablespoons flaxseed meal
  • 1 1/2 tablespoons almond meal
  • 1 1/2 tablespoons shredded parmesan cheese
  • 1/2 teaspoon salt


  1. To make the "rice" cauliflower, place about 1/2 head of cauliflower (broken into chunks) into a food processor. Pulse until the cauliflower is ground into small kernels, about the size of rice. 
  2. Preheat oven to 400ºF. Spray a cookie sheet or pizza pan with cooking spray (or coat with a thin layer of oil).
  3. Combine the cauliflower, onion, parsley, and rosemary in a medium bowl. Mix in egg, flaxseed meal, almond meal, parmesan cheese, and salt until well combined. 
  4. Using a tablespoon, form rounds or ovals and place close together on the baking sheet.
  5. Bake in the preheated oven for 20-25 minutes, or until the top just starts to turn golden and slightly crisp. If the bottoms are starting to look done but the top still looks moist, you can turn them over and continue baking for a few more minutes.
  6. Serve with your favorite dipping sauce and enjoy!


    1 serving    53 calories   3.1 g fat   2.9 g carbs    4.0 g protein    1.1 g sugar   


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