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Child Holding a Cauliflower Tot Dipped in Lemon Yogurt
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5 from 4 votes

Cauliflower Tots

A great finger food for kids. Packed with four different vegetables.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Side Dish, Snack
Cuisine: Western
Servings: 33 tots
Calories: 30kcal
Author: Amy

Equipment

  • Food Processor

Ingredients

  • 550g (1 small head) Cauliflower ,cut into cauliflower florets
  • 220g (2 small) Carrots ,chopped roughly into 1½-2cm (½-1inch) pieces
  • ½ Red Bell Pepper (capsicum) ,finely chopped
  • 2 Spring onions (salad / green onion) ,finely chopped
  • 2 tablespoon Flat Leaf parsley ,finely chopped
  • 75g / ¾ Cup Cheddar Cheese ,grated
  • 20g / ¼ Cup Parmesan Cheese
  • 2 Eggs ,beaten
  • 60g / 1 Cup Panko Breadcrumbs

Instructions

  • Preheat oven to 190c / 375f. Line a baking tray with baking/parchment paper.
  • Steam carrots for 3 minutes. Add the cauliflower and steam for a further 5-9 minutes. (Until fork tender)
  • Drain and rinse the cauliflower and carrots with cold water. Pat dry and add to a food processor. Pulse until uniformly chopped (you don't want to over pulse) Add the pepper and spring onion and pulse until combined.
  • Add the cauliflower mixture to a large mixing bowl and add the remaining ingredients. Lightly stir until combined.
  • Spoon 1 tablespoon of the mixture into your hand and roll into a tot shape. Repeat until all the mixture is used up. (It should make around 33 tots).
  • Place on the prepared baking tray and spray with oil (optional), bake for 20 - 25 mins. 

Video

Notes

Nutritional information is a ROUGH guide only, calculated using an online nutrition calculator. Results are for 1 tot when the mixture makes 33. 
 

Nutrition

Calories: 30kcal | Carbohydrates: 3g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 13mg | Sodium: 51mg | Potassium: 88mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1240IU | Vitamin C: 11mg | Calcium: 35mg | Iron: 1mg