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

1. Step 1: Preheat the oven to 400°F and grease a baking sheet or spray it with non-stick spray.
2. 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.
3. 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.
4. 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.
5. 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.

Cheesy Cauliflower Tots with Zesty Lemon Herb Yogurt Dip Recipe

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★★★★★

4.9 from 71 reviews

• Author: Naomi
• Total Time: 35 minutes
• Yield: About 12 tots 1x
• Diet: Low Fat

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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.

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Ingredients

Scale 1x2x3x

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

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Instructions

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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