Weight Watchers-Friendly Cauliflower Tots
Ingredients:

  • 1 medium head cauliflower, chopped into florets – 0 points
  • 1/4 cup panko breadcrumbs – 3 points
  • 1/4 cup grated Parmesan cheese – 3 points
  • 1 large egg – 0 points
  • 1/2 cup shredded reduced-fat cheddar cheese – 4 points
  • 1/2 teaspoon garlic powder – 0 points
  • 1/2 teaspoon onion powder – 0 points
  • Salt and pepper to taste – 0 points
  • Non-stick cooking spray – 0 points

Total points for the entire recipe: 10 points
Yields: 16-18 cauliflower tots
Points per serving (8-9 tots): 4 points

Instructions:

  1. Preheat the oven:
    • Preheat your oven to 400°F (200°C). Lightly spray a baking sheet with non-stick cooking spray.
  2. Prepare the cauliflower:
    • Steam or boil the cauliflower florets until tender, about 5-6 minutes. Drain and let the cauliflower cool slightly.
  3. Mash the cauliflower:
    • Using a food processor, pulse the cooked cauliflower until it has a rice-like texture. If you don’t have a food processor, finely chop it or mash it with a fork.
  4. Combine ingredients:
    • In a large bowl, mix the mashed cauliflower, panko breadcrumbs, Parmesan cheese, cheddar cheese, egg, garlic powder, onion powder, salt, and pepper. Stir until all the ingredients are fully combined.
  5. Form the tots:
    • Scoop a small amount of the mixture (about 1 tablespoon) and form it into a tot shape. Place the cauliflower tots on the prepared baking sheet, making sure they are spaced out evenly.
  6. Bake:
    • Bake the cauliflower tots in the preheated oven for 15-20 minutes, or until they are golden brown and crispy on the outside. Flip them halfway through the cooking time to ensure even browning.
  7. Serve:
    • Serve the cauliflower tots warm with your favorite dipping sauce, such as sugar-free ketchup or a low-point ranch dip.

Nutritional Information (per serving of 8-9 tots):

  • Calories: ~110
  • Protein: ~7g
  • Carbs: ~8g
  • Fat: ~6g
  • Points per serving: 4 points

Tips:

  • Cauliflower texture: Be sure to thoroughly drain the cauliflower after cooking. Excess moisture can make the tots soggy, so squeezing out any liquid with a clean kitchen towel will give you crispier results.
  • Breadcrumbs: You can substitute the panko with almond flour or crushed pork rinds to make the tots lower in carbs or keto-friendly.
  • Add-ins: Feel free to add chopped herbs like parsley or chives for extra flavor without adding any points.
  • Make-ahead: These tots can be prepped ahead of time and stored in the fridge or frozen for later use. Just reheat them in the oven to crisp them up again.

Benefits:

  • Low Points: At only 4 points per serving, these tots provide a satisfying, guilt-free option for your Weight Watchers meal plan.
  • Nutritious: Cauliflower is high in fiber and vitamin C, making this dish not only tasty but also packed with nutrients.
  • Versatile: These tots can be served as a side dish, snack, or even added to a meal prep plan. They’re portable and easy to reheat.
  • Customizable: With various seasoning options and the ability to swap out ingredients, you can tailor this recipe to your taste preferences and dietary needs.

Conclusion:

These Cauliflower Tots are a fantastic, healthy alternative to traditional tater tots. With only 4 points per serving, they’re an excellent low-point option for Weight Watchers members. Packed with flavor, protein, and fiber, these tots are perfect for satisfying your cravings without compromising your plan!