Food Healthy Meal Ideas

These Two-Ingredient, High-Protein Cauliflower Tots Are Better Than Anything You’ll Find in the Frozen Section

Tehrene Firman

March 14, 2020

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Photo: Bethany Ugarte

Cauliflower tots are hot right now. And no, I don't just mean the batch of fresh-out-of-the-air-fryer tots sitting in front of me right now. The low-carb alternative to the OG potato version is sold in bulk (3-pound!) bags at Costco, in casserole form at Trader Joe's, and from major retailers like Green Giant—making it one of the trendiest frozen section items of the moment. But there's a two-ingredient version you can make right at home, and it's better than anything you'll find in-store.

Bethany Ugarte of Lilsipper recently shared her recipe for healthy vegan cauliflower tots on Instagram. And get this—they only require two simple ingredients: cauliflower (obviously!) and chickpea flour. Whenever I see a short ingredients list, I'm down, and let me just say these fluffy tots don't disappoint. "Some people say healthy eating is hard, time-consuming, and expensive, and these tots break all of those assumptions," Ugarte tells me. "They're grain-free, egg-free, and loaded with plant-based protein and fiber."

Aside from tasting delicious—especially when you crisp them up in the air fryer!—the nutrition is seriously impressive. Like Ugarte says, they're loaded with protein. The 1/2 head of cauliflower in the recipe ranges from 6 to 8 grams, and the cup of chickpea flour contains 21 grams. On top of that, you're getting a combined total of 19 grams of fiber between the two. Not only are they great for munching on immediately, but you can also prep them in advance and heat them up whenever you want.

The next time you want to make some cauliflower tots, don't run off to the store. Make a batch of these instead and enjoy them all week long, whether you're pairing them with your favorite veggie burger, dipping them in ketchup—whatever your cauli-loving heart desires.

2-ingredient cauliflower tots

Ingredients
½ head of cauliflower
1 cup chickpea flour

1. Steam cauliflower, then mash with a fork and measure out 2 cups.
2. While cauliflower is still warm, place in blender and add chickpea flour; blend into a mash.
3. Transfer to a bowl and place in fridge for about 15 minutes, which allows the purée to firm up and become easier to work with. Remove from fridge and form into desired shape.
4. Bake on a sheet for about 20 minutes at 350°F, flipping halfway through baking. Or, make them in the air fryer instead.

Next up, try this delicious cauliflower fried rice:

Here are three next-level ways to serve Trader Joe's cauliflower gnocchi that prove it's perfect for every meal. Then check out the eight easy sauces that instantly upgrade your cauli gnocchi, adding an impressive amount of flavor to your dishes.