Ham and Cheese Cauliflower Tots

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Ham and Cheese Cauliflower Tots

  • Prep time: 20 minutes

  • Cook time: 25 minutes

  • Servings: 4 (makes approx. 20–24 tots)

Ingredients

  • Cauliflower: 1 medium head (roughly 4 cups riced)

  • Ham: ½ cup finely diced cooked ham

  • Cheese: ½ cup shredded sharp cheddar

  • Egg: 1 large, beaten

  • Breadcrumbs: ¼ cup Panko or almond flour (for low-carb)

  • Seasoning: ½ tsp garlic powder, ¼ tsp onion powder, salt and pepper to taste

  • Fresh Herbs: 1 tbsp chopped chives (optional)

Instructions

  1. Prep the Cauliflower: Steam cauliflower florets until tender (about 5–7 minutes). Alternatively, use store-bought riced cauliflower and microwave for 3 minutes.

  2. The “Squeeze” (Crucial Step): Place cooked cauliflower in a clean kitchen towel or cheesecloth. Squeeze out as much liquid as possible. If it’s wet, the tots will be mushy.

  3. Mix: In a large bowl, combine the squeezed cauliflower, diced ham, cheese, egg, breadcrumbs, and seasonings. Mix until well combined.

  4. Shape: Scoop about 1 tablespoon of the mixture and roll it into a cylinder shape. Place on a parchment-lined baking sheet.

  5. Bake: Bake at 200°C (400°F) for 20–25 minutes, flipping halfway through, until golden brown and crispy.

Nutritional Info (Per Serving)

  • Calories: 145 kcal

  • Protein: 10g

  • Net Carbs: 6g

  • Fat: 8g

  • Fiber: 2g

Health Benefits

  • Low Glycemic Index: Unlike potato tots, these won’t cause a massive blood sugar spike.

  • High Vitamin C & K: Cauliflower is an antioxidant powerhouse that supports immune health and bone density.

  • Lean Protein: The ham and egg provide a nice satiety boost to keep you full longer.

Chef’s Tips & Notes

  • Dipping Sauce: These pair perfectly with honey mustard, spicy ranch, or even a simple Greek yogurt chive dip.

  • Air Fryer Method: Cook at 190°C (375°F) for 12–15 minutes, shaking the basket halfway.

  • The “Double Squeeze”: If you think you’ve squeezed enough water out of the cauliflower, squeeze one more time. Dry cauliflower = crispy tots.

Common Questions (Q&A)

Q: Can I freeze these? A: Absolutely! Freeze them on a tray first, then transfer to a bag. Reheat in the oven or air fryer to maintain the crunch—avoid the microwave for leftovers if you want them crispy.

Q: Can I make these vegetarian? A: Yes. Simply omit the ham or swap it for finely chopped smoked sun-dried tomatoes to keep that savory “umami” flavor.

Q: Why are my tots falling apart? A: This usually happens if the cauliflower was too wet or if the pieces were too chunky. Make sure the cauliflower is finely “riced” and very dry before mixing.

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