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Cauliflower tots with honey mustard dipping sauce

Baked Cauliflower & Broccoli Tots

  • Author: Maggie Michalczyk, RDN
  • Prep Time: 12 minutes
  • Cook Time: 23 minutes
  • Total Time: 35 minutes
  • Yield: 24 tots 1x
  • Method: bake

Description

These baked broccoli and cauliflower tots require just a few simple ingredients and are bursting with flavor! Make them for your next get together or as a fun way to get your kids to try broccoli or cauliflower!


Scale

Ingredients

For the broccoli tots: 

  • 2 cups uncooked or frozen broccoli
  • 1 large egg
  • 1/3 cup cheddar cheese
  • 1/2 cup panko breadcrumbs**
  • 1 1/2 tbsp. Maille® Honey Dijon Mustard + 1/4 cup more for dipping 
  • 1 tsp. onion powder
  • 1 tsp. garlic powder 
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 tsp. crushed red pepper flakes 

For the cauliflower tots: 

  • 2 cups uncooked or frozen cauliflower 
  • 1 large egg
  • 1/3 cup cheddar cheese
  • 3/4 cup almond flour, blanched 
  • 1 1/2 tbsp. Maille® Honey Dijon Mustard 
  • 1 tsp. onion powder
  • 1 tsp. garlic powder 
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 tsp. crushed red pepper flakes

Instructions

  1. Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
  2. Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well. Repeat this step with the cauliflower.
  3. Chop broccoli finely and mix thoroughly with the egg, cheddar, breadcrumbs, mustard, and seasoning. Repeat with cauliflower in a separate bowl.
  4. Scoop about 1.5 tablespoons on your hand and gently press between your hands into a firm ball then shape into a tater-tot shape. If you find that they are barely sticking together, add a little more almond flour or breadcrumbs to either of the mixtures. 
  5. Place on your prepared baking sheet and bake until golden brown and crispy, about 23 minutes.
  6. Remove from the oven and enjoy hot with Maille® Honey Dijon Mustard as a dipping sauce!

Notes

** Make this recipe gluten-free by swapping the breadcrumbs for almond flour. You may need a little more almond flour to ensure the mixture sticks together.