Name: Cheddar Cheese Cauliflower Tots
Prep time: 15 min
Cook time: 20 min
Yield: 4 servings
Ingredients: cauliflower; eggs (large); green onions; cheddar cheese; panko

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Cheddar Cheese Cauliflower Tots

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35 minutes

4 servings

Adjust servings

Yield about 28 tots

dairy-free

(?)

Has dairy from:

cheddar cheese

gluten-free

(?)

Has gluten from:

panko

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

(?)

Not vegan due to:

egg (large)
cheddar cheese

vegetarian

(?)

Not vegetarian due to:

egg (large)

pescatarian

paleo

(?)

Not paleo due to:

cheddar cheese
panko

This recipe has no customizations.

Bon Appétit

This recipe fits right into a balanced diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 1.0% of RDA
• Calories: 11.9% of RDA
• Carbs: 2.7% of RDA
• Fat (total lipid): 14.5% of RDA
• Fiber: 5.6% of RDA
• Fructose: 2.1% of RDA
• Protein: 9.7% of RDA
• Sodium: 12.8% of RDA
• Sugar: 4.9% of RDA

• Vitamin A (IU): 19.5% of RDA
• Vitamin B6: 14.2% of RDA
• Vitamin C: 8.6% of RDA
• Iron: 2.2% of RDA
• Magnesium: 3.5% of RDA
• Manganese: 75.1% of RDA
• Niacin: 7.0% of RDA
• Potassium: 7.1% of RDA
• Zinc: 7.2% of RDA

If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.

MACROS

Carbohydrate

7.44

Calories

239

Fiber

1.56

Iron

0.425

Protein

10.9

Sodium

172

Sugars

1.54

Fat (total lipid)

8.88

INGREDIENTS

Amount

Measure

Adjust

Ingredient

2 1/2

cups

cauliflower

whole

egg (large)

1/4

cups

green onions

sliced.

2/3

cups

cheddar cheese

shredded.

1/2

cups

panko

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PREPARATION

Preheat the oven to 400°F. Line a baking sheet with parchment paper and set aside.

Blanch the cauliflower in boiling water for 4-5 minute then immediately shock with cold tap water or an ice bath. Drain very, very well.

Chop finely and mix throughly with the egg, green onions, cheddar, and panko. Season generously with salt and pepper.

Scoop about 1.5 tablespoons of mix into your hands and shape into a tater-tot shape (It helps if you keep your hands wet while you’re shaping).

Place on your prepared baking sheet. Repeat until all the tots are made.

Bake until golden brown and crispy, 18-20 minutes, turning the sheet half way.

Broil on high for 5 minutes (keep an eye on the oven while doing this) for a bit of golden brown goodness.

Remove from the oven and enjoy hot with ketchup, sriracha, or sriracha mayo.

"PAIRS WITH" RECIPES:

Sriracha Mayo

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 239

Protein 10.9 g

Carbohydrates 7.44 g

Iron 0.43 mg

Fiber 1.56 g

Calcium 10.3 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.