• 2 cups cauliflower florets, fresh or frozen
  • 1 large egg + 1 egg white
  • ½ cup onion, minced
  • ¼ cup bell pepper, minced (optional)
  • ½ cup cheddar cheese, shredded
  • ½ cup Parmesan cheese, divided
  • ¼ cup breadcrumbs
  • ¼ cup minced cilantro or parsley (optional)
  • Pepper to taste
  • Cooking spray


*To cook the cauliflower florets, steam a little over 2 cups raw/frozen cauliflower florets in a little water covered for 4 to 5 minutes or until tender (but not mushy); then drain well and dry on paper towel. Using a knife, finely chop florets and set 2 cups aside.
Preheat oven to 400°F. Spray a nonstick cookie sheet with cooking spray.
In a medium bowl, combine all of the ingredients with exception of ¼ cup parmesan cheese and season with pepper to taste. (No salt necessary due to the parmesan cheese.)
Spoon heaping ½ tablespoons of mixture in your hands and roll into small ovals. Roll in ¼ cup grated parmesan and place on the cookie sheet. Bake for 16-18 minutes, turning halfway through cooking until golden.

Makes 50-56 tots servings
Serving Size: 7-8 tots

Nutrition (analyzed assuming 7, 8 tot servings)

Calories 89
Fat 4.5g
Saturated Fat 2.4g
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.8g
Cholesterol 37mg
Sodium 275mg
Potassium 144mg
Carbohydrate 5.8g
Fiber 1.5g
Sugar 0.3g
Protein 7.1g

Modified from