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Photo:Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
Active Time:45 minsTotal Time:2 hrs 45 minsServings:6Jump to Nutrition Facts
Active Time:45 minsTotal Time:2 hrs 45 minsServings:6
Active Time:45 mins
Active Time:
45 mins
Total Time:2 hrs 45 mins
Total Time:
2 hrs 45 mins
Servings:6
Servings:
6
Jump to Nutrition Facts
Jump to recipeTheseParmesan Cauliflower Totsare one of our favorite, most creative ways to enjoy cauliflower. Packed with the savory flavor of Parmesan cheese and fiber-rich cauliflower, these tots are both delicious and nutritious. They’re crispy on the outside, tender on the inside and easy to make, making them a perfect appetizer or side dish that the whole family will love. Plus, they’re a great way to add more vegetables into your diet. We’ve made these bite-size delights more than once, and we’re sharing everything we’ve learned along the way on how to make, store and enjoy them. Read on for our best tips and tricks below!Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!Cauliflower holds a lot of water. In order for the mixture to stick together, you’ll want to dry out the cauliflower as much as possible. This means draining the florets well after they’re cooked, then returning them to a dry pot to cook a little longer. Keep the heat in the pot low enough to prevent sticking and burning.To make the mixture perfect for cutting, be sure to pat it down firmly into the baking dish. It’s easiest to cut the tots when the mixture is very cold, but not frozen, so keep an eye on it once you stick it in the freezer and start cutting before it freezes.Be sure to coat both the baking sheet and the tots themselves with cooking spray. This will prevent them from sticking and also give you the best, crispy golden crust.Nutrition NotesCaulifloweris a cruciferous vegetable that’s packed with fiber, which can help support your gut health.Caulifloweralso contains compounds like sulforaphane and glucosinolates, which may help prevent cancer.We call forwhole-wheat pankobreadcrumbsfor their crunch andan added boost offiber. Adding fiber to your diet can help increase beneficial gut bacteria and may lower your risk of type 2 diabetes.Parmesancheese is typically made using animal rennet, but you can find vegetarian Parmesan made without animal rennet. If you’re vegetarian, be sure to select Parmesan cheese that is labeled vegetarian.Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
Jump to recipe
TheseParmesan Cauliflower Totsare one of our favorite, most creative ways to enjoy cauliflower. Packed with the savory flavor of Parmesan cheese and fiber-rich cauliflower, these tots are both delicious and nutritious. They’re crispy on the outside, tender on the inside and easy to make, making them a perfect appetizer or side dish that the whole family will love. Plus, they’re a great way to add more vegetables into your diet. We’ve made these bite-size delights more than once, and we’re sharing everything we’ve learned along the way on how to make, store and enjoy them. Read on for our best tips and tricks below!Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!Cauliflower holds a lot of water. In order for the mixture to stick together, you’ll want to dry out the cauliflower as much as possible. This means draining the florets well after they’re cooked, then returning them to a dry pot to cook a little longer. Keep the heat in the pot low enough to prevent sticking and burning.To make the mixture perfect for cutting, be sure to pat it down firmly into the baking dish. It’s easiest to cut the tots when the mixture is very cold, but not frozen, so keep an eye on it once you stick it in the freezer and start cutting before it freezes.Be sure to coat both the baking sheet and the tots themselves with cooking spray. This will prevent them from sticking and also give you the best, crispy golden crust.Nutrition NotesCaulifloweris a cruciferous vegetable that’s packed with fiber, which can help support your gut health.Caulifloweralso contains compounds like sulforaphane and glucosinolates, which may help prevent cancer.We call forwhole-wheat pankobreadcrumbsfor their crunch andan added boost offiber. Adding fiber to your diet can help increase beneficial gut bacteria and may lower your risk of type 2 diabetes.Parmesancheese is typically made using animal rennet, but you can find vegetarian Parmesan made without animal rennet. If you’re vegetarian, be sure to select Parmesan cheese that is labeled vegetarian.Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
TheseParmesan Cauliflower Totsare one of our favorite, most creative ways to enjoy cauliflower. Packed with the savory flavor of Parmesan cheese and fiber-rich cauliflower, these tots are both delicious and nutritious. They’re crispy on the outside, tender on the inside and easy to make, making them a perfect appetizer or side dish that the whole family will love. Plus, they’re a great way to add more vegetables into your diet. We’ve made these bite-size delights more than once, and we’re sharing everything we’ve learned along the way on how to make, store and enjoy them. Read on for our best tips and tricks below!
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients1medium headcauliflower(about 2 pounds), trimmed and broken into small florets5tablespoonsall-purpose flour¼cupgrated Parmesan cheese¾teaspoonground pepper½teaspoonsalt2largeegg whites, whisked until frothy¾cuppanko, preferably whole-wheatCanolaorolive oil cooking spray
Cook Mode(Keep screen awake)
Ingredients
1medium headcauliflower(about 2 pounds), trimmed and broken into small florets
5tablespoonsall-purpose flour
¼cupgrated Parmesan cheese
¾teaspoonground pepper
½teaspoonsalt
2largeegg whites, whisked until frothy
¾cuppanko, preferably whole-wheat
Canolaorolive oil cooking spray
DirectionsBring a large pot of water to a boil. Add cauliflower and boil until tender, 10 to 12 minutes. Drain in a colander, shaking to remove excess water. Return the cauliflower to the pot and dry over medium-low heat, stirring with a wooden spoon, about 3 minutes. Remove from heat. Using a potato masher, mash the cauliflower until it resembles clumpy rice. Transfer to a large bowl to cool, stirring occasionally.Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph WanekStir 5 tablespoons flour and ¼ cup Parmesan into the cooled cauliflower. Season with ¾ teaspoon pepper and ½ teaspoon salt. Stir in 2 beaten egg whites. Line an 8-inch-square baking dish with plastic wrap, allowing the wrap to hang over the edges. Spread the cauliflower mixture in the pan, compacting it into an even layer. Cover with plastic wrap and chill in the freezer until very cold, 1 to 2 hours.Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph WanekPreheat oven to 400°F. Coat a large baking sheet with cooking spray.Spread ¾ cup panko on a plate. Gently turn the cauliflower mixture out onto a cutting board, removing the plastic wrap. Cut it into 36 evenly sized pieces. Roll the pieces in the breadcrumbs, turning to coat all sides. Place on the baking sheet, about 1 inch apart.Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph WanekCoat the tots with cooking spray. Bake, turning once halfway through, until browned, 35 to 45 minutes.Frequently Asked QuestionsYes. They pack plenty of fiber from cauliflower, are not deep-fried and use a judicious amount of salt to keep sodium in check.Yes! Prepare through Step 4, freeze in a single layer, transfer to an airtight container and freeze for up to 3 months. To bake, place frozen tots on a baking sheet, coat with cooking spray and bake at 400°F for 35 to 45 minutes.They can be enjoyed on their own or with your favorite dipping sauce like ketchup, barbecue sauce or thisHomemade Ranch Dressing.If your tots are soggy, it may mean your cauliflower mixture was too wet. Make sure you dry it out as much as possible for the best results. Also make sure they are spread out evenly on the baking sheet. If the tots are too close together they won’t be able to achieve that crispy crust.EatingWell.com, September 2024
Directions
Bring a large pot of water to a boil. Add cauliflower and boil until tender, 10 to 12 minutes. Drain in a colander, shaking to remove excess water. Return the cauliflower to the pot and dry over medium-low heat, stirring with a wooden spoon, about 3 minutes. Remove from heat. Using a potato masher, mash the cauliflower until it resembles clumpy rice. Transfer to a large bowl to cool, stirring occasionally.Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph WanekStir 5 tablespoons flour and ¼ cup Parmesan into the cooled cauliflower. Season with ¾ teaspoon pepper and ½ teaspoon salt. Stir in 2 beaten egg whites. Line an 8-inch-square baking dish with plastic wrap, allowing the wrap to hang over the edges. Spread the cauliflower mixture in the pan, compacting it into an even layer. Cover with plastic wrap and chill in the freezer until very cold, 1 to 2 hours.Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph WanekPreheat oven to 400°F. Coat a large baking sheet with cooking spray.Spread ¾ cup panko on a plate. Gently turn the cauliflower mixture out onto a cutting board, removing the plastic wrap. Cut it into 36 evenly sized pieces. Roll the pieces in the breadcrumbs, turning to coat all sides. Place on the baking sheet, about 1 inch apart.Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph WanekCoat the tots with cooking spray. Bake, turning once halfway through, until browned, 35 to 45 minutes.Frequently Asked QuestionsYes. They pack plenty of fiber from cauliflower, are not deep-fried and use a judicious amount of salt to keep sodium in check.Yes! Prepare through Step 4, freeze in a single layer, transfer to an airtight container and freeze for up to 3 months. To bake, place frozen tots on a baking sheet, coat with cooking spray and bake at 400°F for 35 to 45 minutes.They can be enjoyed on their own or with your favorite dipping sauce like ketchup, barbecue sauce or thisHomemade Ranch Dressing.If your tots are soggy, it may mean your cauliflower mixture was too wet. Make sure you dry it out as much as possible for the best results. Also make sure they are spread out evenly on the baking sheet. If the tots are too close together they won’t be able to achieve that crispy crust.
Bring a large pot of water to a boil. Add cauliflower and boil until tender, 10 to 12 minutes. Drain in a colander, shaking to remove excess water. Return the cauliflower to the pot and dry over medium-low heat, stirring with a wooden spoon, about 3 minutes. Remove from heat. Using a potato masher, mash the cauliflower until it resembles clumpy rice. Transfer to a large bowl to cool, stirring occasionally.
Stir 5 tablespoons flour and ¼ cup Parmesan into the cooled cauliflower. Season with ¾ teaspoon pepper and ½ teaspoon salt. Stir in 2 beaten egg whites. Line an 8-inch-square baking dish with plastic wrap, allowing the wrap to hang over the edges. Spread the cauliflower mixture in the pan, compacting it into an even layer. Cover with plastic wrap and chill in the freezer until very cold, 1 to 2 hours.
Preheat oven to 400°F. Coat a large baking sheet with cooking spray.
Spread ¾ cup panko on a plate. Gently turn the cauliflower mixture out onto a cutting board, removing the plastic wrap. Cut it into 36 evenly sized pieces. Roll the pieces in the breadcrumbs, turning to coat all sides. Place on the baking sheet, about 1 inch apart.
Coat the tots with cooking spray. Bake, turning once halfway through, until browned, 35 to 45 minutes.
Frequently Asked QuestionsYes. They pack plenty of fiber from cauliflower, are not deep-fried and use a judicious amount of salt to keep sodium in check.Yes! Prepare through Step 4, freeze in a single layer, transfer to an airtight container and freeze for up to 3 months. To bake, place frozen tots on a baking sheet, coat with cooking spray and bake at 400°F for 35 to 45 minutes.They can be enjoyed on their own or with your favorite dipping sauce like ketchup, barbecue sauce or thisHomemade Ranch Dressing.If your tots are soggy, it may mean your cauliflower mixture was too wet. Make sure you dry it out as much as possible for the best results. Also make sure they are spread out evenly on the baking sheet. If the tots are too close together they won’t be able to achieve that crispy crust.
Frequently Asked Questions
Yes. They pack plenty of fiber from cauliflower, are not deep-fried and use a judicious amount of salt to keep sodium in check.
Yes! Prepare through Step 4, freeze in a single layer, transfer to an airtight container and freeze for up to 3 months. To bake, place frozen tots on a baking sheet, coat with cooking spray and bake at 400°F for 35 to 45 minutes.
They can be enjoyed on their own or with your favorite dipping sauce like ketchup, barbecue sauce or thisHomemade Ranch Dressing.
If your tots are soggy, it may mean your cauliflower mixture was too wet. Make sure you dry it out as much as possible for the best results. Also make sure they are spread out evenly on the baking sheet. If the tots are too close together they won’t be able to achieve that crispy crust.
EatingWell.com, September 2024
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Nutrition Facts(per serving)145Calories5gFat20gCarbs7gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Hilary Meyer
