Introduction

Cauliflower Tater Tots are a fantastic, lighter twist on the classic comfort food. Perfect for those looking to enjoy a crispy, savory snack or side dish while staying on track with their wellness journey. Cauliflower, known for its versatility and health benefits, is the star of this recipe, replacing traditional potatoes to significantly lower the calorie and carbohydrate content. These tots are a great way to indulge in a healthier alternative without sacrificing taste or texture. They’re crispy on the outside, tender on the inside, and packed with flavor, all while being easy to make and full of nutrients.

This recipe is not only suitable for those following the Weight Watchers (WW) program, but it’s also ideal for those on low-carb or gluten-free diets. It’s a perfect snack, appetizer, or side dish for almost any occasion, and with the right portioning, you can easily keep it within your WW points goal. Below is a detailed recipe that includes every step, from preparation to cooking, along with nutritional information, ingredient measurements, and WW SmartPoints calculations.

Ingredients

For approximately 24 cauliflower tater tots, you will need the following ingredients:

  • 1 medium head of cauliflower (about 4 cups of riced cauliflower)
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup almond flour (or breadcrumbs for a non-low-carb option)
  • 1 large egg
  • 1/4 cup chopped green onions (optional for extra flavor)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt (adjust to taste)
  • 1/2 teaspoon black pepper (adjust to taste)
  • 1 tablespoon olive oil (or cooking spray)
  • 1/4 teaspoon paprika (optional for extra flavor and color)

Equipment

To make these cauliflower tater tots, you will need the following equipment:

  • A steamer basket or a microwave-safe dish for steaming the cauliflower.
  • A large mixing bowl to combine the ingredients.
  • A cheesecloth or a clean kitchen towel to wring out excess moisture from the cauliflower.
  • A baking sheet lined with parchment paper or a silicone baking mat for easy cleanup.
  • A baking brush or spray for applying oil to the tots.
  • A grater for grating the Parmesan cheese.

Instructions

  1. Prepare the Cauliflower: Start by trimming the cauliflower into florets. Rinse them thoroughly under cold water to remove any dirt or debris. Then, steam the cauliflower florets either by placing them in a steamer basket over a pot of boiling water or by microwaving them for about 5-7 minutes until soft and tender. Once cooked, allow them to cool slightly.
  2. Rice the Cauliflower: After cooling, it’s important to rice the cauliflower to give it the appropriate texture for the tots. You can either use a food processor or a box grater to break the cauliflower down into small, rice-like pieces. If using a food processor, pulse the cauliflower until it resembles rice.
  3. Remove Excess Moisture: This step is crucial for getting crispy tots. Place the riced cauliflower into a clean kitchen towel or cheesecloth. Twist the towel to form a pouch and squeeze out as much moisture as possible. The more water you remove, the crispier your tater tots will be.
  4. Combine the Ingredients: In a large mixing bowl, combine the riced cauliflower, Parmesan cheese, almond flour, egg, green onions (if using), garlic powder, onion powder, salt, black pepper, and paprika (if using). Stir everything together until the mixture is uniform and sticks together when pressed.
  5. Form the Tater Tots: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat for easy cleanup. Using your hands, take small portions of the cauliflower mixture and roll them into cylindrical shapes, similar to traditional tater tots. Place each tot on the prepared baking sheet, spacing them out evenly.
  6. Brush with Olive Oil: Lightly brush each tater tot with olive oil or spray them with cooking spray to ensure they crisp up nicely in the oven.
  7. Bake: Bake the cauliflower tater tots in the preheated oven for 20-25 minutes, flipping them halfway through the cooking time. This ensures they bake evenly and develop a golden-brown, crispy exterior. The tots should be golden and crisp when done.
  8. Serve: Once baked, remove the tater tots from the oven and let them cool for a few minutes before serving. You can serve them with a low-fat dipping sauce like Greek yogurt or a homemade ranch dip, or simply enjoy them as they are.

Tips for Success

  • Moisture Control: Cauliflower tends to release a lot of water during cooking. Ensure that you wring out as much moisture as possible. This is the key to achieving the desired crispy texture.
  • Egg Substitution: If you are following a vegan or egg-free diet, you can use a flax egg as a binder. To make a flax egg, mix 1 tablespoon of ground flaxseed with 2.5 tablespoons of water and let it sit for 5 minutes until it thickens.
  • Flavor Variations: You can customize these tots by adding herbs like parsley, dill, or even grated cheddar cheese for different flavor profiles. Be sure to adjust the WW points accordingly.
  • Freezing: If you’d like to make a larger batch, cauliflower tater tots freeze really well. After forming the tots, place them on a baking sheet and freeze for 1-2 hours. Once frozen, transfer them to an airtight container or freezer bag. When ready to eat, bake from frozen, adding a few extra minutes to the cooking time.

Nutritional Information (per serving of 4 tots)

  • Calories: 110 kcal
  • Total Fat: 6g
    • Saturated Fat: 2g
  • Carbohydrates: 8g
    • Fiber: 3g
    • Sugars: 3g
  • Protein: 6g
  • Cholesterol: 45mg
  • Sodium: 210mg
  • Potassium: 232mg
  • Vitamin A: 12%
  • Vitamin C: 60%
  • Calcium: 10%
  • Iron: 4%

WW SmartPoints

For Blue, Green, and Purple plans (Weight Watchers), each serving of 4 cauliflower tater tots is calculated at 1 SmartPoint. This makes the recipe an excellent choice for anyone following the WW program, as it provides a satisfying and crunchy snack or side for minimal points.

If you substitute ingredients (e.g., using breadcrumbs instead of almond flour or adding extra cheese), be sure to adjust the SmartPoints accordingly.

Conclusion

These WW Cauliflower Tater Tots are the perfect blend of health and indulgence. They’re full of flavor, crunchy on the outside, and soft on the inside, making them a great addition to any meal. With only 1 SmartPoint per serving, they’re a guilt-free option that will satisfy your craving for crispy tots while keeping your WW points low. Whether you’re following the WW program or just looking for a healthy snack, these cauliflower tater tots are sure to become a go-to recipe in your kitchen.

Making this dish is simple, and it allows you to enjoy a healthier version of a comfort food classic without compromising on taste. Be sure to enjoy these tots on their own, or pair them with a light dip for extra flavor. With their nutritional benefits and low SmartPoint count, cauliflower tater tots are a win-win for anyone looking to eat well and feel satisfied.