WICShopper Dr Yum

This recipe courtesy of Dr Yum Project

WICShopper Dr Yum

Cauliflower Tots

"Did you know that the average American Eats 117 pounds of potatoes each year? While potatoes are a great vegetable, they are often fried and prepared in ways that are unhealthy. One common example of this is tater tots. They are greasy, high in sodium, and heavily processed. It was for all these reasons that when I came across a recipe for cauli-tots on a blog called, "Cupcakes and Kale Chips" that I was extremely interested. I made them for a class we had in the teaching kitchen and they were a hit! The 24 tots were gone in less than a minute. This recipe would be a great way to get some vegetables into your meal in the morning, or pop them in the fridge to snack on during the week!" -Noah, a cooking instructor at the Dr. Yum Project Kitchen
Prep Time: 10 days
Cook Time: 20 days
Course: Appetizer, Main DishSide Dish, Side Dish, Side DishSnacks, Snack, Snacks
Servings: 4
Calories: 120kcal


  • 1 head cauliflower
  • 1 cup sharp cheddar grated
  • 1 egg
  • ¼ cup panko bread crumbs or cornmeal for gluten free option
  • 1 teaspoon kosher salt
  • black pepper to taste
  • teaspoon paprika


  • Preheat oven to 400 degrees. While it is preheating, spray a mini muffin tin thoroughly with cooking spray. Next, cut the stems off of the the head of cauliflower and pulse in the food processor until it has a fine consistency. Remove the cauliflower from the food processor and place on a paper towel. On a flat surface, press down on the cauliflower with another paper towel, removing as much water as possible. After you've removed all the excess water, place in a large mixing bowl and combine in breadcrumbs, egg, cheese, salt and spices. Scoop into muffin tins and lightly pat them into the tin. Bake at 400 for 20-25 minutes or until slightly browned.


Serving: 1g | Calories: 120kcal | Carbohydrates: 6g | Protein: 9g | Fat: 7g | Saturated Fat: 3.5g | Cholesterol: 50mg | Sodium: 520mg | Potassium: 450mg | Fiber: 4g | Vitamin A: 80IU | Vitamin C: 100mg | Calcium: 170mg | Iron: 0.8mg

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