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macro friendly chili cheese tots

Macro Friendly Cauliflower Tots and Chili Cheese Tots

A macro friendly recipe for chili cheese tater tots with 9 grams of protein and only 85 calories per tot. 
4.07 from 15 votes
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 16 cauliflower tots with chili and cheese
Calories: 86kcal
Author: Mason Woodruff

Ingredients

  • 12 oz bag Frozen Cauliflower Rice or 350g fresh, riced cauliflower
  • 1 C 112g Shredded Parmesan, Kroger brand has 10 fewer calories per serving
  • 1 C 112g Fat-Free Shredded Mozzarella
  • 1 large Egg
  • 2 1/2 servings 75g Pretzels
  • 1/2 scoop 16g Unflavored Protein Powder
  • 2 tsp 10g Minced Garlic

Toppings

  • 1/2 C 56g Fat-Free Cheddar Cheese
  • 1 C Hormel Fat-Free Turkey Chili with Beans 1/2 can

Instructions

  • Preheat oven to 400 degrees F and line a baking sheet with parchment paper.
  • If using frozen cauliflower rice, heat the rice in the microwave as instructed or set it out to thaw ahead of time. 
  • To remove remaining moisture, add cauliflower rice to a pan over medium-high heat for 3-5 minutes or wrap it in a towel and squeeze the moisture out by hand. (I prefer the pan method, but you'll need to allow the rice to cool before adding it to the remaining ingredients.)
  • Add pretzels to a food processor, blender, or Ziploc bag. Blend into a fine flour-like texture.
  • Add pretzel flour and remaining ingredients to a large mixing bowl. Add the cooled cauliflower rice as well. Stir until evenly mixed. 
  • Form tots to desired size by hand. Squeeze each tot with quite a bit of force to form solid tots that don't fall apart in the process of cooking and flipping.
  • Bake for 10 minutes before flipping each tot and cooking for 10 additional minutes. If you're making small tots, you may be able to cook straight through for 20 minutes without flipping.
  • After the tots are finished, top with chili and cheddar cheese before popping them back in the oven for 2-3 minutes or until the cheese has melted.

Notes

  • Each serving has 2 Smart Points.
  • Per tot (makes 16 with chili/cheese): 86 Calories | 8.75g Protein | 7.3g Carbs | 2.4g Fat
  • Per tot (without chili/cheese): 68 Calories | 6.6g Protein | 5.3g Carbs | 2.25g Fat
  • Swap bread crumbs for protein powder if you don't have it on hand.

Nutrition

Serving: 1Tot with Chili and Cheese | Calories: 86kcal | Carbohydrates: 7.3g | Protein: 8.8g | Fat: 2.4g