- prep: 40 min
- cook: 1 hr 15 min
- total: 1 hr 55 min
Summary
This play on traditional tater tots swaps in cauliflower and carrot for the usual potato, adding a sweet, vegetal flavor and a good dose of fiber, antioxidants, and vitamins. The baked method might be easier (and slightly healthier), but the super-crispy fried method is more finger-licking good. Either way, these tots are the perfect party snack.
Ingredients
- 2 medium carrots (about 8 1/2 ounces), peeled, coarsely chopped
- 8 ounces cauliflower florets
- 5 tablespoons vegetable oil, divided
- 3/4 teaspoon kosher salt, divided
- 1/2 cup shredded Parmesan (about 1 ounce)
- 1/2 cup shredded sharp cheddar (about 1 ounce)
- 1 garlic clove, finely chopped
- 3 tablespoons chopped chives
- 1/4 teaspoon freshly ground black pepper
- 1 1/2 cups panko (Japanese breadcrumbs), divided
- Nonstick vegetable cooking spray
- 1 cup all-purpose flour
- 3 large eggs
- Ketchup, for serving
Instructions
Click Here For Step-By-Step Instructions
Tags
Nutrition
Nutritional Info

- Servings Per Recipe: 34
- Amount Per Serving
- Calories: 59 % Daily Value *
- Total Fat: 3 g 4.79%
- Saturated Fat: 1 g 4.59%
- Trans Fat: 0 g %
- Cholesterol: 2 mg 0.65%
- Sodium: 84 mg 3.51%
- Calcium: 32 mg 3.19%
- Potassium: 5 mg 0.14%
- Magnesium: 0 mg 0%
- Iron: 0 mg 1.13%
- Zinc: 0 mg 0%
- Total Carbohydrate: 6 g %
- Dietary Fiber: 0 g 1.42%
- Sugar: 0 g
- Protein: 2 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 0 g
- Vitamin A 0.94%
- Vitamin C 5.75%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat1
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch0
- Exchange - Vegetables0
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total0 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total0 oz-eq