Cheesy Cauliflower Tots with Zesty Lemon Herb Yogurt Dip Recipe
Introduction
These Cheesy Cauliflower Tots are a delicious, low-carb twist on a classic snack. Crispy on the outside and tender on the inside, they pair perfectly with a refreshing zesty yogurt dip for a flavorful bite.
Ingredients
- 2 cups cooked riced cauliflower (from 1/2 head of cauliflower)
- 1 cup shredded cheddar cheese
- ½ cup Italian breadcrumbs
- 1 egg
- ¼ teaspoon salt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ cup plain Greek yogurt (fat free or low fat)
- 3 tablespoons fresh chopped parsley
- Juice of 1/2 lemon (about 1 tablespoon)
- ¼ teaspoon onion powder (for dip)
- 1 clove garlic, minced (or ¼ teaspoon garlic powder, for dip)
- ¼ teaspoon salt (for dip)
- Ground pepper, to taste (for dip)
Instructions
- Step 1: Preheat the oven to 400°F and grease a baking sheet or spray it with non-stick spray.
- Step 2: In a large bowl, combine cooked riced cauliflower, shredded cheddar, Italian breadcrumbs, egg, ¼ teaspoon salt, ½ teaspoon garlic powder, and ½ teaspoon onion powder. Mix well until you have a sticky mixture.
- Step 3: Wet your hands with cold water to prevent sticking, then form the mixture into small tots using about 2 tablespoons for each. Make sure to shape tight little balls so they hold together while baking.
- Step 4: Place the tots carefully on the prepared baking sheet and bake for 18–20 minutes until golden brown on top. Remove from the oven and let cool for a few minutes before serving.
- Step 5: For the zesty yogurt dip, combine Greek yogurt, chopped parsley, lemon juice, ¼ teaspoon onion powder, minced garlic, ¼ teaspoon salt, and ground pepper in a small bowl. Mix well and chill until ready to serve.
Tips & Variations
- To keep tots from falling apart, make sure to press them firmly when shaping and use cold water to wet your hands for easier handling.
- Try adding a pinch of smoked paprika or cayenne pepper to the tot mixture for a bit of smoky heat.
- For a gluten-free version, substitute Italian breadcrumbs with gluten-free breadcrumbs or crushed almonds.
- Swap cheddar for mozzarella or a mix of cheeses for different flavor profiles.
Storage
Store leftover tots in an airtight container in the refrigerator for up to 3 days. Reheat them in an oven or toaster oven at 350°F for about 10 minutes to regain their crispiness. The yogurt dip is best enjoyed fresh but can be stored covered in the fridge for up to 2 days.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I make these tots ahead of time?
Yes, you can prepare the mixture and shape the tots a few hours ahead, then refrigerate them until ready to bake. Just be sure to bake within 24 hours for best texture.
Can I freeze Cheesy Cauliflower Tots?
Yes, after baking, allow the tots to cool completely and freeze them in a single layer on a baking sheet. Once frozen, transfer to a freezer-safe bag or container. Reheat from frozen in the oven at 400°F for about 15 minutes.
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Cheesy Cauliflower Tots with Zesty Lemon Herb Yogurt Dip Recipe
- Total Time: 35 minutes
- Yield: About 12 tots 1x
- Diet: Low Fat
Description
These Cheesy Cauliflower Tots are a healthier, low-carb alternative to traditional tater tots, packed with flavorful cheddar cheese and seasoned perfectly. Baked to golden perfection and served with a refreshing zesty yogurt dip made from Greek yogurt, fresh parsley, lemon juice, and garlic, they make a delicious appetizer or snack that’s both satisfying and nutritious.
Ingredients
Cauliflower Tots
- 2 cups cooked riced cauliflower (from 1/2 head of cauliflower)
- 1 cup shredded cheddar cheese
- ½ cup Italian breadcrumbs
- 1 egg
- ¼ teaspoon salt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
Zesty Yogurt Dip
- ½ cup plain Greek yogurt (fat free or low fat)
- 3 tablespoons fresh chopped parsley
- Juice of 1/2 lemon (about 1 tablespoon)
- ¼ teaspoon onion powder
- 1 clove garlic, minced (or ¼ teaspoon garlic powder)
- ¼ teaspoon salt
- Ground pepper, to taste
Instructions
- Preheat Oven: Preheat your oven to 400°F (204°C) and grease a baking sheet or spray it with non-stick cooking spray to prevent sticking.
- Mix Cauliflower Tots Ingredients: In a large bowl, combine the cooked riced cauliflower, shredded cheddar, Italian breadcrumbs, egg, salt, garlic powder, and onion powder. Mix well until you have a sticky, cohesive mixture.
- Form the Tots: Wet your hands with cold water to prevent sticking, then shape the mixture into small tight tots, about 2 tablespoons each, ensuring they hold together well.
- Bake the Tots: Place the formed tots carefully onto the greased baking sheet. Bake in the preheated oven for 18-20 minutes or until golden brown and crisp on top. Remove from oven and let cool slightly before serving.
- Prepare Zesty Yogurt Dip: In a small bowl, mix together the Greek yogurt, fresh parsley, lemon juice, onion powder, minced garlic, salt, and ground pepper until well combined.
- Serve: Serve the warm cauliflower tots alongside the chilled zesty yogurt dip for dipping and enjoy.
Notes
- Using cold water on your hands when forming tots helps prevent sticking and makes shaping easier.
- The cauliflower should be well-riced and cooked (steamed or microwaved) before mixing to remove excess moisture for better texture.
- If you prefer crispier tots, you can flip them halfway through baking for even browning.
- Italian breadcrumbs add flavor but can be substituted with gluten-free breadcrumbs if desired.
- The dip can be prepared ahead and refrigerated to meld flavors.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Appetizer
- Method: Baking
- Cuisine: American
Keywords: Cauliflower tots, cheesy tots, healthy snack, baked cauliflower tots, low carb appetizers, Greek yogurt dip, zesty dip, vegetarian snacks
