Friday, January 8, 2016

Riced Cauliflower Tots

These bite-size cauliflower tots are a simple and delicious recipe to help increase your children's vegetable intake.
Rice Cauliflower Tots

Hi, Friends!

I hope you had a nice holiday season!  We had an amazing time with friends and family this season.  Many of my gifts this year were dietitian and food blogger geared.  I plan to share what I received in an upcoming post.  Stay tuned!  But if you are dying for a glimpse of one of those items - I am super excited about this spiralizer attachment for my mixer!

The past few days have been exciting for nutrition and health professionals - the 2015 Dietary Guidelines (from the USDA) were finally released!  I plan to post more about my thoughts on the new guidelines in an upcoming post. On the day of the official release, I had the opportunity to participate in a brief interview for the local Atlanta Fox 5 channel.  The interview was completely impromptu - I found out about the interview only 20 minutes before the camera crew arrived!

The 2015 Dietary Guidelines recommend to include an ample amount of vegetables (~2 1/2 cups per 2000 calories) in your daily diet.  Well, my little one (like most little ones) happens to not love the texture of vegetables.  For today's post, I am sharing one of the vegetable recipes my toddler is willing to eat (in fact happens to love).  Creative food creations can go a long way to promote healthy child feeding practices!

The key ingredient for these Rice Cauliflower Tots is the "riced cauliflower", a cauliflower made into a rice shape.  You can make your own riced cauliflower or purchase it pre-made.  For this recipe, I used a frozen pre-made version I purchased from Trader Joes.  Pre-made riced cauliflower can be purchased in the refrigerated section of the supermarket also.  The availability of pre-made riced cauliflower is opening up the possibilities for delicious and simple lower carbohydrate and nutrient packed recipe options.

To make the recipe I simply combined the cooked riced cauliflower with eggs, cheese, yogurt, and seasonings.  A few simple ingredients and preparation steps are all it takes to help increase the vegetable intake your child's diet (you might also find yourself munching on a few too).


Your Family's Dietitian,

Mini Riced Cauliflower Tots

by Kristen Smith
Prep Time: 10 minutes
Cook Time: 20-22 minutes
Keywords: appetizer side entree veggies cheese
Ingredients (12 mini muffins)
  • 1 1/4 cup riced cauliflower, cooked
  • 2 tbsp plain Greek yogurt
  • 1 tbsp milk
  • 1/3 cup shredded cheese
  • 1 egg
  • ¼ teaspoon salt
  • 1/8 teaspoon garlic powder
  • ¼ teaspoon parsley
  • non-stick cooking spray
  • optional: green onion
1. Preheat oven to 375 degrees Fahrenheit; spray the mini muffin pan with non-stick cooking spray
2. In a medium bowl mix all ingredients together
3. Spoon mixture into each mini muffin cup (fill to about 2/3 full)
4. Bake at 375 degrees Fahrenheit for 19-22 minutes or until slightly browned on top
Powered by Recipage


  1. I'm all about that TJ's rice cauliflower! Totally cuts down recipe and cleaning up time, sign me up for less mess and more flavor! These look delicious!

  2. Love this recipe! Riced cauliflower is great - I usually make it myself, although now with the cauliflower shortage and high prices I haven't in a while. My TJ's has always been out of the frozen one, but recently had it so I bought a few bags. Can't wait to try this recipe! BTW, I've been wanting a spiralizer and now just may have to treat myself to that mixer attachment!



Related Posts Plugin for WordPress, Blogger...