⏱ 50 min totalCauliflower Tots
Per 1 serving · 205 g · 10 ingredients
of a 2,000 cal day
- Protein11g23% of calories
- Carbs19g38% of calories
- Fat8.5g39% of calories
At a glance
One serving of Cauliflower Tots (205 g) has 189 calories, with 11 g of protein, 19 g of carbohydrates and 8.5 g of fat. Most of its energy comes from fat (39% of calories). It is high in protein (22% DV), Vitamin C (81% DV) and Vitamin K (66% DV). Keep an eye on saturated fat, which provides 21% of the daily value.
High in
20%+ of the daily value
- Protein22%
- Vitamin C81%
- Vitamin K66%
- Riboflavin (B2)24%
- Vitamin B624%
- Folate (B9)29%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Thiamine15%
- Niacin11%
- Vitamin B1212%
- Choline17%
- Potassium12%
Watch
20%+ of the daily value
- Saturated fat21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ spray , about 1/3 second Cooking spray
³⁄₁₆ head large Cauliflower
³⁄₁₆ cup, chopped Scallions
⅓ tbsp Parsley
³⁄₁₆ cup, shredded Cheddar cheese
³⁄₁₆ tsp Garlic powder
³⁄₁₆ tsp Cayenne pepper
³⁄₁₆ large Egg
³⁄₁₆ large Egg white
⅛ cup Breadcrumbs
Directions
- 1
In a food processor, pulse chopped cauliflower until it resembles the shape and size of rice. You can also use a box grater or mince the cauliflower by hand.
- 2
Preheat the oven to 400°F. Line a baking sheet with parchment paper and spray it generously with nonstick spray.
- 3
Squeeze excess moisture from the prepared cauliflower using paper towels or a tea towel and transfer to a large bowl.
- 4
Add the scallions, parsley, cheese, garlic powder, cayenne, egg and egg white; mix to combine. Add the breadcrumbs and mix to combine.
- 5
Scoop out 2 tablespoons of the mixture and form it into a tater tot, cylindrical shape and place on the prepared baking sheet. Repeat with the rest of the mixture leaving space between each tot. Spray the surface of the tots with nonstick spray.
- 6
Bake until the bottoms turn golden brown, about 17 to 20 minutes. Rotate the tots and bake another 5 to 10 minutes more to brown the other side. Serve immediately and enjoy!
Vitamins & minerals
Amounts for 1 serving (205 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 83 μg | 9% |
| Vitamin C | 73 mg | 81% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 1 mg | 3% |
| Vitamin K | 79 μg | 66% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 116 μg | 29% |
| Vitamin B12 | 0.3 μg | 12% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 93 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 202 mg | 20% |
| Iron | 2 mg | 22% |
| Potassium | 545 mg | 12% |
| Magnesium | 38 mg | 9% |
| Phosphorus | 200 mg | 29% |
| Zinc | 1 mg | 13% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.4 mg | 16% |
| Selenium | 13 μg | 25% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 245 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 62 μg | — |
| Serine | 0.5 g | — |
| Starch | 8 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 189 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 36minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 27minSwimming laps
Common questions
How many calories are in Cauliflower Tots?
One serving of Cauliflower Tots (1 serving) has 189 calories, which works out to 92 calories per 100 g. That is about 9.5% of a 2,000-calorie day.
Are Cauliflower Tots high in protein?
It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Cauliflower Tots keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cauliflower Tots?
287 mg per serving.
How much sugar is in Cauliflower Tots?
4.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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