Gluten-Free Cauliflower Tots

Riced cauliflower is getting easier to find at more and more regular grocery stores, so I just had to share this easy Gluten-Free Cauliflower Tots recipe I created.

It uses already-riced cauliflower (yay!) and is dairy-free (although you can use goat cheese instead of the Daiya dairy-free mozzarella shreds if you don’t have issues with cow’s milk).

Zucchini tots are among my top 10 favorite foods, and since I also LOVE roasted cauliflower, baked cauliflower tots were a must-create. And, then, a must-eat. With no guilt … because cauliflower is soooo good for you!

A one-cup serving of cauliflower contains:

• 29 calories
• Close to zero grams of fat, sodium, or sugar
• 73% daily value (DV) of Vitamin C
•  19% DV of Vitamin K
•  15% DV of folate
•  13% DV of pantothenic acid
•  12% DV of Vitamin B6
•  11% DV of choline
•  11% DV of fiber
•   9% DV of Omega-3 fatty acids

Gluten-Free Cauliflower Tots – My Secret Ingredient

One of my “secret ingredients” in this recipe is a gluten-free product called Hol-Grain Chicken Coating Mix. I used to be able to find it at Whole Foods, but I haven’t been able to find it in a store recently, so I buy it online via Amazon.

Ok, so another key ingredient (for me) is ketchup (for dipping — it isn’t in the tots). I LOVE ketchup and will dip just about anything in it … including my scrambled eggs. But that’s another story.

A Healthy Party Appetizer

These are the perfect appetizer, snack or side dish. You may need to double or triple the recipe if you’re making them for a party … they tend to disappear fast. In my house, I can polish off a whole batch by myself — not always in the same evening, but leftovers make the perfect snack the next day. I’ve even been known to eat them cold out of the refrigerator (sometimes I’m too hungry to wait for them to warm up).

Riced Cauliflower Options

You have three options when making this recipe:

1. Riced cauliflower in the produce section (it works best in this recipe)
2. Frozen riced cauliflower (this is a great option if you aren’t going to use the riced cauliflower soon; no waste)
3. You can buy a head of cauliflower, chop it up and “rice it” in a food processor (too much work for me if I can find option one above)

Pin it/save it and make it! Let me know if you do — that always makes my day!!!

Looking for more healthy snacks or party apps?

Spicy Hawaiian Turkey Meatballs – a family favorite my kids ask me to make for every family gathering (even Christmas)

Zucchini Tots – one of my all-time favorite healthy snacks/appetizers

Whole30 Stuffed Mushrooms – gluten-free, dairy-free, paleo, Keto and whole30-compliant, these are delicious little gems that no one will know are “healthy”

Gluten-Free Cauliflower Tots

A healthy, delicious baked tot made from riced cauliflower provides all the flavor and none of the guilt! They can be made gluten-free and/or dairy-free too.

Print Recipe Pin Recipe

Course Appetizer

Cuisine Dairy-Free, Gluten-Free

Servings 20

Ingredients

  

1x2x3x

• 2 cups riced cauliflower
• 1/2 medium onion, chopped
• 1/4 cup dairy-free mozzarella shreds or goat cheese crumbles (I like the Daiya brand d-f mozz. shreds best)
• 1/3 cup gluten-free bread crumbs (or regular)
• 2 Tbsp Hol-Grain Chicken Coating Mix
• 2 eggs
• 1 tsp olive oil
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/4 tsp garlic powder
• 1/4 tsp dried chopped parsley (for garnishing)
• a little extra salt and pepper to taste

Instructions

 

• Preheat oven to 400 degrees F
• Mix all of the ingredients together in a bowl
  
• Form ovals and place them on a greased cookie sheet(s) until all of the mixture is gone
  
• Bake 17-20 minutes, flipping a little over halfway through, after the first side is crisp (but not too crisp - should be slightly browned)

Notes

© Kitchen Gone Rogue. www.kitchengonerogue.com

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