Cauliflower Tots Recipe {Enjoying Healthy Summer Recipes with Post Grape-Nuts Giveaway}

Summer eating--there’s nothing like it, endless barbeques and delicious ice cream cones made with only the best local dairy. With all of the temptation, I also know that it’s especially important to maintain a nice balance of healthy eating. 

When I recently discovered that Post had released a collection of new summer recipes using Original Grape-Nuts cereal, I was pretty excited. You see, I’ve always been a fan of Grape-Nuts and the delicious nutty taste that it offers. Back when I was younger, I remember enjoying a nice bowl with some warm milk on a cold winter’s day. I've now come to realize how versatile this cereal really is.

Grape-Nuts can be used to make so many recipes, including some that would be perfect for summer entertaining. I bet these Stuffed Tomatoes, coupled with pine nuts, black olives, and fresh basil would be quite the appetizing starter.  If you’re looking for a healthy entrée idea, why not opt for making this savory Turkey Meatballs with Zucchini ‘Noodles’ and Pesto dish? Of course, what summer gathering would be complete without a delicious spinach dip!

This recipe for Cauliflower Tots is one that really caught my eye. I just knew that I had to try it. Not only were they so easy to make, but they’re incredibly tasty and had the perfect level of crunch to them. Needless to say, my family was not disappointed. My toddler enjoyed them so much, he couldn’t stop eating them up. Since they're also super healthy, I would serve this option over tater tots any day!

Grape-Nuts Cauliflower Tots

  • 6 cups cauliflower florets (from a 2 pound head of cauliflower)
  • 1/2 cup Grape-Nuts cereal
  • 1/4 teaspoon cayenne pepper (I personally decided to switch the cayenne pepper for some regular black pepper, instead, especially since I was serving these to a toddler. I didn’t want them to be too spicy)
  • 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.

Prep time: 45 minutes, Total time: 1 hour 30 minutes, Makes 3 dozen tots. Serves 6 (6 tots per serving)

The best part about using Grape-Nuts in your summer recipes is that it isn’t packed with unnecessary ingredients or preservatives. It’s also a great source of fiber and an excellent way to get in your daily dose of whole grains. If you have an intolerance or are allergic to soy, you'll be happy to know that it's completely soy-free. Plus, each box proudly displays the Non-GMO Project seal, confirming that it doesn’t contain GMO ingredients of any kind

  • Whole Grain Wheat Flour 
  • Malted Barley Flour
  • Salt
  • Dried Yeast

Vitamins and Minerals: 
  • Reduced Iron
  • Niacinamide
  • Zinc Oxide (Source Of Zinc)
  • Vitamin B6
  • Thiamin Mononitrate (Vitamin B1)
  • Folic Acid

Previously, I would've never thought of using Grape-Nuts as an ingredient in my summer dishes, but now I’m really looking forward to trying out some of the other healthy recipes they have to offer. If you’re also searching for nutritious dishes to help get you in the summer entertaining groove, why not check out their entire collection of recipes.

Want a chance to get started on your summer recipe creations with Grape-Nuts? One lucky Our Everyday Harvest reader will also have the chance win a prize pack, containing three full-size boxes of Post Grape Nuts!  

a Rafflecopter giveaway