• 2cupscauliflower florets
  • 1large egg
  • 1/2cuponionminced
  • 1/4cupbell pepperminced (optional)
  • 1/2cupcheddar cheeseshredded
  • 1/4cupParmesan cheese
  • 1/4cupbreadcrumbs
  • 1/4minced cilantro or parsleyoptional
  • salt and pepper to taste
  • cooking spray or oil


  1. Preheat oven to 375°F. Spray a nonstick cookie sheet with cooking spray or lightly grease with oil. Set aside. Steam cauliflower in hot water for 3-5 minutes or until nice and soft, drain and chopped with a knife or blend in the food processor ( just a few seconds.)
  2. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
  3. Spoon about 1 tablespoon of mixture in your hands and roll into small oval shaped tots.
  4. Place on the cookie sheet 1/2 inch apart and bake for about 20 minutes, turning halfway through cooking until golden.








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