Cauliflower Tater Tots
Cauliflower Tater Tots is a healthier version of the Tater Tots of your childhood....with all the nostalgic taste, but none of the processed ingredients.
Servings: 6
Calories: 168kcal
Ingredients
- 1 sweet potato
- 1 12-oz frozen cauliflower rice
- ½ cup diced onion small dice
- 2 large eggs
- ¾ cup super fine corn meal
- 1 teaspoon coarse sea salt
- ½ teaspoon ground white pepper
- olive oil spray
Ketchup Dipping Sauce
- 1 6-oz can tomato paste
- 3 tablespoon maple syrup
- 2 tablespoon apple cider vinegar
- 2 tablespoon water
- 2 teaspoon whole grain mustard
- ¼ teaspoon coarse sea salt
- ⅛ teaspoon cayenne pepper optional
Instructions
- Bake the sweet potato: preheat oven to 400, prick potato with tines of fork in a few spots. Place on parchment lined baking sheet and bake for 45-50 minutes. A fork will easily go into baked potato, but avoid overcooking and having mush.
- Turn oven up to 450. Spray parchment paper with olive oil spray.
- When potato is cool enough to handle, scoop out flesh into large bowl. Mash with fork and then add cauli-rice, corn meal, small dice onion, eggs and seasoning. Mix well.
- Use your hands to form mixture into cylinders that resemble tater tots. Place in rows on prepared baking sheet. Spray tops with olive oil.
- Bake for 20 minutes. Flip. Bake for another 15 minutes, until golden.
- While tots are baking, make the ketchup. Whisk together tomato paste, maple syrup, apple cider vinegar, mustard, salt and pepper. Thin with 1-2 tablespoons water until desired dipping sauce consistency is achieved.
Notes
Nutritional information is based on recipe making 36 Cauliflower Tots with 6 tots per serving.
Nutrition
Calories: 168kcal | Carbohydrates: 30g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 62mg | Sodium: 551mg | Potassium: 265mg | Fiber: 3g | Sugar: 9g | Vitamin A: 5455IU | Vitamin C: 2mg | Calcium: 38mg | Iron: 1mg