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–+ servings

Cauli-Carrot Tots

Kathryn Hitchcock, MS, RD
Turn your tots into a secret vegetable weapon!
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Prep Time 30 minutes
Cook Time 30 minutes
Course Side Dish, Snack
Cuisine American
Servings 48 tots
Calories 8 kcal

Ingredients
  

  • 1 head cauliflower cut into florets (roughly 4 ½ cups)
  • 3 - 4 large carrots
  • 1 medium white or yellow onion
  • ½ tsp salt
  • 2 tsp peeled, chopped garlic
  • ⅛ tsp ground pepper
  • ¼ tsp paprika
  • ¼ tsp dried thyme
  • 2 eggs
  • ¼ cup ground flax seeds (flaxseed meal)
  • 1 -2 tbsp cooking oil

Instructions
 

  • Set oven to 400°.
  • Steam cauliflower florets until tender (able to stick fork in smoothly). This can be done either on the stove using a cooktop steamer over boiling water or in the microwave. (To microwave, fill a microwave safe dish with the cauliflower florets and add ¼ cup water. Cover loosely with a paper towel or a lid and microwave for 3 minutes. You may need to do this in batches.)
  • Once cooked, add the cauliflower florets to either a food processor or a blender and process until chopped into fine pieces – it should appear the size of rice. You may need to do this in batches. Be careful – cauliflower will be hot.
  • Add the “riced” cauliflower to a clean kitchen or tea towel. Gather the ends of the towel and wring out as much water as possible from the cauliflower. This will help make the end product crispy.
  • Once wrung out, add the cauliflower to a large bowl and set aside.
  • Heat a medium sized saucepan on medium heat.
  • Dice carrots and onion and add these to the saucepan with 2-3 teaspoons of cooking oil. Cook until onions are translucent.
  • To the carrots and onion, add salt, garlic, pepper, paprika and thyme and cook for another 5 minutes.
  • Pull the carrots and onion mixture off the heat and add it to the blender or food processor and process to a similar size as the riced cauliflower.
  • Add the carrot and onion mixture to the cauliflower. Crack 2 eggs into the bowl and add the ground flaxseeds. Mix well until ingredients are combined.
  • Line a baking sheet with parchment paper.
  • Form tots using roughly 1-1 ½ tablespoons of the mixture. Tots can bake close together since they should not rise or expand.
  • Cook for 30 minutes on top shelf to get crispy.
  • Storage: store in fridge for up to 5 days, freezer for up to 2 months.
    Reheat: best reheated in the oven or toaster oven.

Nutrition

Serving: 1totCalories: 8kcalCarbohydrates: 1g
Keyword kid-friendly, vegetables