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Baked cauliflower muffin tots served on a plate with dipping sauce

Baked Cauliflower Mini Muffin Tots

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Delicious and healthy mini muffin tots made with cauliflower, cheese, and spices, perfect for a snack or side dish.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 12 muffin tots
Course: Appetizer, Side Dish, Snack
Cuisine: American
Calories: 80
Ingredients Method Nutrition Notes

Ingredients
  

Main ingredients
  • 1 head cauliflower, chopped
  • 1 cup shredded cheese (cheddar or mozzarella)
  • 2 large eggs
  • 1/2 cup breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • Salt and pepper to taste
  • Cooking spray or olive oil for greasing

Method
 

Preparation
  1. Preheat your oven to 375°F (190°C). Grease your mini muffin tin.
  2. Steam or boil the cauliflower until it's tender, then drain and let it cool for a few minutes.
  3. In a large bowl, mash the cauliflower until it reaches a smooth consistency.
  4. Add the cheese, eggs, breadcrumbs, Parmesan, garlic powder, onion powder, salt, and pepper. Mix everything until it’s well combined.
  5. Spoon the mixture into the greased mini muffin tin, ensuring you fill each cup about three-quarters full.
  6. Bake for 15-20 minutes, or until they are beautifully golden brown.
  7. Allow them to cool slightly before carefully removing them from the tin. Serve warm and enjoy!

Nutrition

Serving: 1gCalories: 80kcalCarbohydrates: 6gProtein: 4gFat: 5gSaturated Fat: 2gSodium: 150mgFiber: 1gSugar: 1g

Notes

For extra crispiness, broil the tots for a couple of minutes after baking. Feel free to customize with different cheeses and spices.
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