Free paleo recipes

Breakfast cauliflower tots are golden little nuggets that make vegetables feel like a treat. Riced cauliflower binds with egg whites, heavy cream, and cheddar into a mixture that chills, then crisps in melted butter right in the Instant Pot. Crispy outside, soft inside — 2g net carbs per serving.

Breakfast Cauliflower Tots

(Total Time: 60 MIN| Serves: 4)

Ingredients:
1 Cauliflower Head, chopped
2 tbsp. (30 ml) Butter
4 Egg Whites
2 tbsp. Heavy Cream
1/3 cup (720 ml) shredded Cheddar Cheese
Salt and Pepper, to taste

Directions:

1. Place the cauliflower in a microwave-safe bowl and microwave for 5 minutes.
2. Drain and place in a bowl.
3. Add egg whites, heavy cream, cheddar, and season with salt and pepper.
4. Mix to incorporate well.
5. Place in the fridge for 40 minutes.
6. Melt the butter in your IP on SAUTE.
7. Form small nuggets out of the cauliflower mixture.
8. Place in the IP and cook until golden.
9. Serve and enjoy!

Per Serving (Calories 250 | Total Fats 21g | Net Carbs: 2g | Protein 10g |Fiber: 0.5g)

Pro Tips

• Microwave and drain the cauliflower first — removing that moisture is what lets the tots crisp instead of steaming into mush.
• Refrigerate the mixture a full 40 minutes before shaping; cold mixture holds its nugget shape in the pan and won't fall apart.
• Form small, even nuggets so they turn golden on all sides before the butter browns too far.
• Salt and pepper the mixture well — cauliflower needs proper seasoning to taste like the treat these tots are.

Frequently Asked Questions

Can I bake these tots?

Yes — bake at 400°F until golden, flipping once. The Instant Pot sauté gives the best crust, but the oven handles bigger batches.

Are they keto?

Yes — 2g net carbs and 10g protein per serving, with cheddar and butter keeping them satisfying.

Can I use frozen cauliflower?

Yes — thaw it completely and squeeze out every drop of water first. Dry cauliflower is the whole secret to a crisp tot.

How do I keep leftovers crispy?

Refrigerate and re-crisp in a hot skillet or 400°F oven. The microwave will soften them.

Stav Kogan

Breakfast Cauliflower Tots

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Total Time 1 hour hr

Servings: 4 servings

Calories: 250

Ingredients Method Nutrition

Ingredients

  

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• 1 Cauliflower Head, chopped
• 2 tbsp . Butter
• 4 Egg Whites
• 2 tbsp . Heavy Cream
• 1/3 cup shredded Cheddar Cheese

Method

 

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Nutrition

Calories: 250kcalCarbohydrates: 2gProtein: 10gFat: 21g

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