Cauliflower Tater Tot Casserole Recipe
Cauliflower Tater Tot Casserole brings comfort to a weeknight meal. Only much healthier and nutritious.
Servings 4
Calories 304kcal
Ingredients
- 1 Boneless Skinless Chicken Breast Shredded, about 1 cup
For the Cauli-Tots:
- 3 cups Cauliflower Roughly chopped
- 1/4 cup Onion Plus 2 tablespoons, diced
- 1 1/2 tablespoons Garlic Minced
- 3 tablespoons Fat Free Cottage Cheese
- Salt and Pepper To taste
- 3/4 cup Reduced Fat Shredded Cheddar Cheese
- 1 large Egg White (3 tablespoons liquid egg whites)
- 3 tablespoons Fresh Cilantro Chopped
- 1/2 cup Whole Wheat Panko Crumbs Plus 1 tablespoon
- Cooking Spray
For the Casserole:
- 1/2 tablespoon Olive Oil
- 1/2 cup Onion Diced (roughly 1 small onion)
- 3/4 cup Red Pepper diced (roughly 1 large pepper)
- 1 tablespoon Garlic Minced
- 16 ounces Salsa Of choice, 2 cups
- 1 cup Reduced Fat Shredded Cheddar Cheese
Instructions
For the Chicken:
- Bring a medium pot of salted water to a boil, and boil the chicken until no longer pink inside, about 10-15 mins. Shred with two forks and set aside for later use.
For the Tots:
- Preheat your oven to 400°F and spray a baking sheet with cooking spray.
- Put the chopped cauliflower into a large food processor and process until broken down, and it looks similar to rice.
- Transfer the cauliflower into a large bowl and microwave for 3 minutes. Stir, and microwave an additional 2 mins
- Add the onion, garlic, and cottage cheese into the cauliflower. Stir well and season to taste with salt and pepper. Microwave for 20 seconds more.
- Stir the cheddar cheese, egg white, cilantro and panko into the mixture until well combined.
- Using a heaping Tablespoon, form the mixture into little ovals, packing together and placing them onto the prepared baking sheet. Spray the tots with cooking spray
- Bake for 15 minutes, flip and spray with some more cooking spray, and bake for an additional 10-15 mins or until the tots are crunchy and golden brown.
- While the tots are baking, heat the olive oil for the casserole in a large, oven safe pan on medium/high heat. Cook the diced onion, red pepper and garlic until nice and soft, 2-3 minutes.
- Add in the salsa and shredded chicken, stirring until well combined.
- Once the tots are cooked, sprinkle half of the cheese onto the salsa mixture, and then lay the tots on top of the cheese. Sprinkle with remaining cheese.
- Bake until the cheese is melted, about 5 - 7 mins.
Video
Nutrition
Calories: 304kcal | Carbohydrates: 35g | Protein: 25g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.003g | Cholesterol: 36mg | Sodium: 1239mg | Potassium: 806mg | Fiber: 5g | Sugar: 9g | Vitamin A: 1552IU | Vitamin C: 78mg | Calcium: 283mg | Iron: 1mg