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
Scale
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
