As many keto people already know, one of the go-to ingredients that is more versatile than the rest of the world knows is the humble cauliflower. In other circles, its use is reserved for a companion to broccoli or deep fried next to other veggies (and I have a variation on that one coming soon!). Not for us!! We make pizza crust, tortillas, and mashed ‘potatoes’ out of them!
Why cauliflower? It is low carb and packed with fiber, it also s an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B2, protein, vitamin B1, niacin, and magnesium.
Yeh. Ok. So we got the technical stuff out of the way, but what about TASTE? Cauliflower is one of those polarizing veggies like broccoli and brussel sprouts – a bit sharp on the tongue and not sweet like ‘traditional’ veggies like carrots, beans, etc. Well, I have a solution to that as well as a recipe to take this versatile veggie one more step towards replacing the spud.
Oh yes. OOOOOHHHH YES! Ever sat down with a large, juicy bacon-wrapped burger sitting on a protein bun and thought ‘damnit, tater tots would be PERFECT with this’? Well, here we go.
Cauliflower Tater Tots.
(makes 2 servings of 9-10 tots)
1 bag frozen cauliflower, cooked and riced
1 tsp garlic powder
1 tsp onion powder
1/2 tsp Light or Sea salt
If you don’t know how to ‘rice’ cauliflower,’ here’s the quick and dirty of it. Nuke your cauliflower in the microwave for 5-8 minutes (depending on the power of your microwave) until it is tender and ‘cooked.’ Let it cool for a few minutes so it is warm but not hot to the touch. Once cooled, dump it in your food processor or blender, then pulse until it is the size and consistency of rice. Dump the cauli-rice out on to a square of cloth – cheese cloth will work but I find a 12×12 square of cotton cut from a old t-shirt works really well (yes, we washed it first 🙂 ). Wrap the cloth around the cauli, then squeeze as much of the liquid out as possible. I usually do this over a bowl then keep the cauli ‘water’ to make veggie stock. Unlike some other recipes out there, you don’t have to kill yourself getting the water out, just try to get the majority out and call it good.
Now, here’s the game changer. In most recipes you see with cauliflower, this is where you mix it with other ingredients and call it good. The problem I have with that is in the end, it still tastes like cauliflower and damnit, I WANT POTATOES!! So, here’s what you do. Saute it. Yes. Get out a good-sized frying pan, heat it up on medium, toss in a tbsp of olive or coconut (refined) oil, then add the riced cauliflower to it – spread it out good so you can hit as much of the cauliflower at a time. Mix it around frequently so most of it browns.
What this does is two things – it helps remove that excess moisture so your hands aren’t pumped up from squeezing, and somehow, it cuts out most of the cauliflower ‘bite.’ Once it is browned evenly, dump it into a bowl and let it cool for a bit.
While it’s cooling, whisk up your egg so it is nice and uniform, then whisk in the dry ingredients into the egg. Add the combination to the cauliflower and mix it up good until you get a nice, sticky mixture. Break out your latex gloves if you have them, or lightly grease your hands and make ‘tot’ shapes out of the mixture – use a tablespoon or small scoop to get the amount uniform. I like to make mine as close to the shape of the ‘real’ thing as possible.
Put the tots on a baking sheet lined with parchment or silicon liner, then pop in a 400F pre-heated oven. Bake them until they are uniformly brown, rotating as needed. Alternatively, if you have a deep fryer, you can use that – heat the oil to ~350F and fry, just remember the oil will add to your total calories.
Remove and serve! These taste AWESOME with some mayo and sriracha dip!
Nutritional info: Calories per serving: 33, Protein: 3, Fat 1, Carb: 3, Fiber: 2, Net Carbs: 1
Hey, if you read this and like it, feel free to give me some feedback in the comments. I’d love to hear from everyone on what they think of my ‘creations.’ If you have questions, ask! If you hate them, tell me 🙂. If you do your own tweaks, let me know, I love to learn new things!!