
Bite-Sized Cauliflower Pizza Tots – Delicious & Great for Sharing!
February 19, 2021If you want to feed your inner child's (or your actual child's) need for Tater Tots and pizza, but you don't want to serve up a greasy calorie-fest, then Bite-Sized Cauliflower Pizza Tots are the perfect recipe. The tots are made of cauliflower, and the pizza add-ins are totally guilt-free. This recipe is a marriage of Tater Tots and Pizza!
Bite-Sized Cauliflower Pizza Tots
Recipe by: Lisa Lillien (a.k.a. Hungry Girl)
Makes 2 servings
Prep Time: 20 minutes; Cook Time: 30 minutes; Total Time: 50 minutes
Ingredients
- 2 cups roughly chopped cauliflower (or 1-1/2 cups cauliflower rice)
- 1/4 cup (about 2 large) egg whites or fat-free liquid egg substitute
- 1/4 cup whole-wheat panko breadcrumbs
- 1 tbsp. grated Parmesan cheese
- 1/2 tsp. garlic powder
- 1/2 tsp. onion powder
- 1/4 tsp. salt
- 1/8 tsp. black pepper
- 1/4 cup shredded part-skim mozzarella cheese
- 1/2 oz. (about 8 pieces) turkey pepperoni, finely chopped
- 1/4 cup canned crushed tomatoes
- 1/4 tsp. Italian seasoning
Directions
- Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
- Pulse cauliflower in a food processor until reduced to the consistency of coarse breadcrumbs. (Even if you begin with cauliflower rice, don’t skip this step!)
- Place cauliflower crumbs in a large microwave-safe bowl; cover and microwave for 2 minutes.
- Uncover and stir. Re-cover and microwave for another 2 minutes, or until hot and soft.
- Transfer to a fine-mesh strainer to drain. Let cool for 10 minutes, or until cool enough to handle.
- Using a clean dish towel (or paper towels), firmly press out as much liquid as possible -- there will be a lot.
- Return cauliflower crumbs to the large bowl. Add egg whites/substitute, breadcrumbs, Parm, 1/4 tsp. garlic powder, 1/4 tsp. onion powder, salt, and pepper. Add mozzarella cheese and chopped pepperoni, and mix thoroughly.
- Firmly and evenly form mixture into 28 tots, each about 1 inch long, 1/2 inch wide, and 1/2 inch thick.
- Place tots on the baking sheet, evenly spaced. Bake for 10 minutes.
- Carefully flip tots. Bake until golden brown and crispy, 10 - 12 minutes.
- To make the sauce, in a small microwave-safe bowl, combine crushed tomatoes, Italian seasoning, and remaining 1/4 tsp. each garlic powder and onion powder. Mix well.
- Microwave for 30 seconds, or until hot.
Optional: Serve tots with sauce for dipping!
Nutritional Info Per Serving
Calories 68; Carbohydrates 8 grams; Fat 2 grams; Protein 6 grams
See more recipes on ObesityHelp by Lisa!

![]() | ABOUT THE AUTHOR Lisa Lillien (a.k.a. Hungry Girl) is the creator of the Hungry Girl brand. She is the founder of www.Hungry-Girl.com, the free daily email service that entertains and informs hungry people everywhere. More than 1,000,000 fans eagerly wait for Hungry Girl’s recipes, food finds, and tips & tricks each weekday.Read more articles by Lisa! |
Recipe Disclaimer: Nutrition information is an estimate and may vary based on the specific brands and ingredient amounts used. If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on ObesityHelp.com is intended for informational purposes only and is not a substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions or concerns. |