Crispy Cauliflower Tater Tots
Crispy Cauliflower Tater Tots bake up with a golden exterior and a tender, cheesy center thanks to Parmesan and a touch of onion. They’re savory, lightly herbed, and perfect for serving as a game-day nibble, after-school snack, or party appetizer. Enjoy them warm with your favorite dipping sauce for a satisfying bite.
- Prep20 mins
- Cook24 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Crispy Cauliflower Tater Tots, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 16
- Heart Health
- 68
- Metabolic
- 23
- Digestive
- 20
- Inflammatory
- 50
- Performance
- 44
- General Wellness
- 1
Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
- 2
Set a steamer insert in a saucepan and add water until it sits just below the steamer. Bring the water to a boil. Add the cauliflower, cover, and steam until tender, about 3 minutes. Drain and let cool until it can be handled easily.
- 3
Finely chop the cauliflower until the pieces are about the size of rice grains.
- 4
Measure 2 cups of cauliflower "rice" into a large bowl. Add bread crumbs, Parmesan cheese, egg, egg white, parsley flakes, minced onion, salt, and black pepper. Shape the mixture into 30 small logs. Place them on the lined baking sheet; spray with cooking spray.
- 5
Bake in the preheated oven until the bottoms are lightly browned, 8 to 9 minutes. Remove from the oven, flip, and spray with cooking spray. Bake again until the other sides are lightly browned, 8 to 9 minutes more.
- Calories 134.39 kcal Moderate 7%
- Protein 9.02 g Moderate 18%
- Carbohydrate 15.26 g 6%
- Total Fat 4.69 g Moderate 6%
- Saturated Fat 2.0 g Moderate 10%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 46.55 mg Moderate 16%
- Sodium 508.27 mg High 22%
- Dietary Fiber 2.69 g Low Source 10%
- Total Sugars 2.5 g --
- Added Sugars 0.34 g Low Source 1%
- Calcium 153.31 mg Moderate 12%
- Iron 1.42 mg Low Source 8%
- Potassium 203.75 mg Low Source 4%
- Vitamin A 19.78 mcg Low Source 2%
- Vitamin C 53.27 mg Good Source 59%
- Vitamin D 0.22 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
About This Recipe
Crispy Cauliflower Tater Tots is made with 10 ingredients and serves 6. It takes about 44 mins and is rated easy. Key ingredients include Black Pepper, Bread Crumbs, Cauliflower, and Cooking Spray. Each serving provides about 134.39 kcal.
Recipe Questions
- What is Crispy Cauliflower Tater Tots made of?
- The main ingredients are Black Pepper, Bread Crumbs, Cauliflower, Cooking Spray, Diced Onion. The full list of 10 is above.
- How long does it take to make Crispy Cauliflower Tater Tots?
- About 44 mins in total: 20 mins to prepare and 24 mins to cook.
- How many calories are in one serving?
- One serving provides about 134.39 kcal. The full nutrition breakdown is above.
- Is Crispy Cauliflower Tater Tots easy to make?
- This recipe is rated easy, with 10 ingredients and 5 steps.
- Is Crispy Cauliflower Tater Tots healthy?
- Crispy Cauliflower Tater Tots has an easyChef Pro health score of 46/100. Per serving, it provides 134.39 calories and 9.02 g of protein, or 18% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 508.27 mg (22% of the Daily Value) and saturated fat at 2.0 g (10% of the Daily Value). It contains Eggs, Milk, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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