Healthy Cauliflower Tater Tots Recipe from Hungry Girl Clean & Hungry

Apr 5 2016
The day has arrived! Hungry Girl Clean & Hungry: Easy All-Natural Recipes for Healthy Eating in the Real World is officially available online and in stores! We're SO excited, we're sharing an incredibly delicious, exclusive recipe from the book right here and now. Click here to watch how they’re made! Keep reading for more about the brand-new full-color cookbook!

Hungry Girl's Healthy Cheesy Cauliflower Tater Tots Recipe

Print Cheesy Cauliflower Tater Tots Print

1/4th of recipe (7 tater tots): 68 calories, 2g total fat (1g sat. fat), 291mg sodium, 6.5g carbs, 2g fiber, 2g sugars, 6g protein

Prep: 20 minutes
Cook: 30 minutes
Cool: 10 minutes


2 cups roughly chopped cauliflower

1/4 cup (about 2 large) egg whites

1/4 cup whole-wheat panko breadcrumbs

2 tbsp. grated Parmesan cheese

2 tbsp. shredded part-skim mozzarella cheese

1/4 tsp. garlic powder

1/4 tsp. onion powder

1/4 tsp. salt

1/8 tsp. black pepper


Preheat oven to 400 degrees. Line a baking sheet with parchment paper.

Pulse cauliflower in a food processor until reduced to the consistency of coarse breadcrumbs.

Place cauliflower crumbs in a large microwave-safe bowl; cover and microwave for 2 minutes.

Uncover and stir. Re-cover and microwave for another 2 minutes, or until hot and soft.

Transfer cauliflower crumbs to a fine-mesh strainer to drain. Let cool for 10 minutes, or until cool enough to handle.

Using a clean dish towel (or paper towels), firmly press out as much liquid as possible from the cauliflower crumbs in the strainer -- there will be a lot of liquid.

Return cauliflower crumbs to the large bowl. Add all remaining ingredients, and mix thoroughly.

Firmly and evenly form into 28 nuggets, each about 1 inch long, 1/2 inch wide, and 1/2 inch thick. Place them on the baking sheet, evenly spaced.

Bake for 10 minutes.

Carefully flip. Bake until golden brown and crispy, 10 - 12 minutes.


Chew on this:

Today is April 5th, and ohhh, there's something special about today... What was it? Oh yeah, Hungry Girl Clean & Hungry is now for sale wherever you buy books! (141 recipes, with full-color photos of each!) Click here to find the best deals online...

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