Grape-Nuts Cauliflower Tots

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Prep Time: 45 Min

Total Time: 90 Min

Servings: serves 6 (6 tots per serving)


  • 6 cups cauliflower florets (from a 2 pound head of cauliflower)
  • 1/2 cup Post Grape-Nuts cereal
  • 1/4 teaspoon cayenne pepper
  • 1/3 cup all-purpose flour
  • 1/4 cup grated Parmesan cheese
  • 1 large egg
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon freshly ground pepper
  • 1/2 teaspoon salt
  • Olive oil cooking spray


  1. In a large pot, boil cauliflower until tender, about 10 to 12 minutes. Drain cauliflower in a strainer and shake to remove all excess water. Return to pan and mash the cauliflower with a potato masher. Allow to cool about 10 minutes.
  2. Meanwhile, in a blender or food processor combine Grape-Nuts cereal with cayenne pepper and process until finely ground. Pour into a shallow dish and set aside.
  3. In a large bowl combine mashed cauliflower, flour, Parmesan cheese, egg, onion powder, salt and pepper.
  4. Preheat oven to 400°F. Cover a large baking sheet with non-stick foil and lightly coat with olive oil cooking spray.
  5. Using a 1 Tablespoon measure, scoop the cauliflower mixture and form into a “tot” shape with your hand. Carefully roll in ground Grape-Nuts mixture and place on prepared baking sheet, about 1 inch apart.
  6. When all of the tots have been formed, coat with another light mist of olive oil cooking spray.
  7. Bake, turning once halfway through, until browned, 35 to 45 minutes.


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