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cauliflower kale tots

Kale Cauliflower Tots

Course: Appetizer, Side Dish
Servings: 15 Tots
Calories: 50kcal
Author: Angela Coleby
Print Recipe


  • 2 cups (134g) Kale, chopped
  • 1 Cauliflower head
  • 2 tablespoons Butter unsalted
  • 3/4 cup (75g) Parmesan cheese grated
  • 1 Egg beaten
  • 1 teaspoon Garlic powder
  • 1 teaspoon Salt
  • 1/2 teaspoon Black pepper


  • Cut the cauliflower into florets and rice using a food processor (or grate the cauliflower).
  • Heat the butter in a frying pan and cook the cauliflower for 5-8 minutes.
  • Add the kale and cook until the kale is soft.
  • Remove the pan from the heat.
  • Add the ½ cup (50g) of the Parmesan cheese, beaten egg, garlic powder, salt and pepper.
  • Mix well until all the ingredients are combined.
  • Place the remaining Parmesan cheese on a plate.
  • With your hands (clean and slightly damp) make the croquette shapes by hand.
  • Roll the croquettes into the plated Parmesan to give them a coating.
  • Place the croquettes onto parchment/baking paper and put into the fridge for about 1 hour to firm up.
  • Preheat the oven to 200C/400 degrees
  • Bake the croquettes for 25 minutes, turning over halfway through so that they are evenly brown.
  • Eat and enjoy!


Makes 15 tots
Nutritional Info per tot:  50 Calories, 3g Fat, 3g Protein, 2g Total Carbs, 1g Fibre, 1g Net Carbs


Calories: 50kcal