Cauliflower Potato Blue Cheese Tots (Low Calorie, Low Fat, Vegetarian)

Cauliflower Potato Blue Cheese Tots will make every member of the family happy to eat their veggies.

Kids loved these! Cauliflower Potato Blue Cheese Tots Low Calorie, Low Fat, Vegetarian Side dish -Cauliflower Potato Blue Cheese Tots are crunchy, creamy and cheesy.  What better combination could you ask for?  These are what dreams are made of.

I had Potato Blue Cheese Tots at the Georgia Club when my parents had taken me to celebrate my birthday.  They had been raving about a lobster BLT they had there.  These little gems came with the sandwich only theirs had no cauliflower and were deep-fried.  Calories don’t count on your birthday, right?  The lobster BLT was good but these were fantastic.  Who needs birthday cake when you can have deep-fried nuggets of potato and blue cheese.

I knew I could lighten them up easily.  I would substitute some cauliflower for part of the potatoes and go with a good pungent blue cheese so I could use a little less.  Of course frying was out of the questions but thanks to a little panko they baked up beautifully.  It’s just one of those giddy, happy moments when an idea you had in your head works.  I love that feeling.  Wish it happened with every recipe but alas there are a lot of failures to go along with the rewards.  These are a great reward.

I am really lucky my parents live close by.  When we lived in Florida we lived about an hour apart.  About a year after we moved to Georgia, they followed.  They couldn’t take being anyway from my little one.  She is an only grandchild and I am their only child.  Funny I always said I would never have only one child, it can be very lonely but as the saying goes “Never say never”.  It turned out we only had one.  You don’t have to worry about saying never to my Cauliflower Potato Blue Cheese Tots.  They are healthy, low-calorie and oh so satisfying.

One note about the blue cheese.  If you have a Sam’s Club membership they have a delicious smoked blue cheese.  It was fantastic in this dish.  You can also find good blue cheese at reasonable prices at Costco too.

Kids loved these! Cauliflower Potato Blue Cheese Tots Low Calorie, Low Fat, Vegetarian Side dish - Repin for later

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Cauliflower Potato Blue Cheese Tots
Prep time: 
Cook time: 
Total time: 
Serves: 4 servings
  • 1 ½ cups shredded potatoes (I used frozen that have been thawed)
  • ⅓ head raw cauliflower, cut into quarters
  • 2 tbsp. water
  • 1½ oz. blue cheese, crumbled
  • ¼ cup all-purpose flour
  • ½ tsp. kosher Salt
  • ⅛ tsp. fresh ground black pepper
  • ½ cup panko bread crumbs
  • ½ tsp. smoky paprika
Blue Cheese Dip:
  • ½ oz blue cheese crumbled
  • ¼ cup non-fat Greek yogurt
  • 1tsp to 1 tbsp. Franks red hot sauce
  1. Preheat oven to 425°. Place a large wire rack on top of a baking sheet.
  2. Place cauliflower in a food processor and pulse until cauliflower is the size of rice. You want about 1 ½ cups of cauliflower.
  3. Place cauliflower into a glass bowl and add 1 tbsp. water. Cover and microwave on high for 1 ½ minutes. Drain.
  4. Pour cauliflower into a large bowl with potatoes, blue cheese, salt and pepper. Mix well.
  5. Pour panko and smoky paprika into a shallow baking dish.
  6. Take 2 tbsp of the potatoes mixture and form into a tot. They are delicate, be careful.
  7. Dredge in panko.
  8. Place onto wire rack. Spray with cooking spray.
  9. Bake for 20 to 25 minutes.
  10. To make dip, mix all ingredients in a small bowl.
Nutritional value per serving: 152 cal Fat 4 grams Carbs 20 grams Fiber 3 grams Protein 8 grams
Happy Healthy Eating,


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  1. Judy says

    I’m confused by step 6. I don’t see egg substitute in list of ingredients. Also, do you dip them in the egg before the panko? The instructions don’t indicate.

    • Christie Daruwalla says

      Hi Judy, Sorry about the confusion. I had written the recipe assuming I was going to dip in egg substitute than panko but when I made them I realized I did not need to dip them in egg first. The panko stuck to the tots without the egg. I forgot to omit it in the final version. Thanks for catching that for me. I really appreciate it.

  2. says

    Calories definitely don’t count on your birthday! Or Christmas. Or Thanksgiving. (or on vacation? Clearly, I make a lot of excuses). These sound amazing — I know I’ll miss out on flavor, but can I sub feta for blue cheese? I have a pennicillin allergy and blue cheese can cause a reaction!

    • Christie Daruwalla says

      I thought the same thing Kelly :) You can absolutely swap out cheeses. I was just talking to my Mom about it this morning as she doesn’t like blue cheese. You could even use a nice sharp shredded cheddar.

  3. says

    Your picture is great, and these guys sound delicious! And smoked blue cheese?! Yum!! I had no idea that that existed, but I’m going to check that out the next time I’m at Sam’s.

    • Christie Daruwalla says

      Hi Kate, Thanks so much. Photography is not my fortay. I had never seen smoked blue cheese before. It is awesome though.


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