June 9, 2015

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


Erin Ellis said...

I voted!

Kelly O'Malley said...

The Whole Wheat Grape-Nuts Waffles with Warm Pear Compote. Sounds really yummy! I just love grape-nuts. Never cooked with them before, but just might start.

Lisa O'Driscoll said...

I love grape nuts and these recipes look delicious (especially the turkey meatballs). I'll have to try some of these out!

Carol Johnson said...

I voted on Picket Fences

Marissa said...

Such an adorable devotional! It sounds like a great first devotional for little kids. I'm so glad I found your review.

I'll have to keep my eyes open for it.

Also, I'd like to invite you to join my weekly link, the Cozy Reading Spot on Reading List. We share what is on our minds, hearts and bookshelves every Thursday through Sunday. And your posts are perfect!

I'd love to see you there!


Reading List

All that's Jas said...

I'm intrigued by cauliflower tots. Thank you for linking up with Thursday Favorite Things and I hope you have a glorious day!

Breanna Danielle Pollard said...

Those waffles look so good!

Kelly O'Malley said...

This is really cool. I agree that it is never too young for a child to be exposed to God and having a life of developing a good relationship.

Tammy Woodall said...

I would like to try the Grape-Nuts Spinach Dip. It looks delicious.

Annamarie Voss said...

I have been eating Grape Nuts since I was a kid and had no idea there were so many recipes you could make with grape nuts. I would love to try the low fat applesauce cereal muffins, it would be great for a breakfast on the go.

puppylov3808 said...

This is so neat. You should start kids early telling them about God and having devotions with them of some type.

Cori Westphal said...

I like the sound of the Grape Nuts Cinnamon Rolls! Yum!

patriciacrowley said...

I voted on picket fence.

shirleye said...

Voted for Our Everyday Harvest on Picket Fences.

Erin Ellis said...

I would love to try the
Whole Wheat Grape-Nuts Waffles with Warm Pear Compote.

Kelly said...

Whole Wheat Grape-Nuts Waffles with Warm Pear Compote...that does sound delicious! :-)

Kelly said...

The turkey meatballs do look yummy! :-)

Kelly said...

Thank you!

Kelly said...

They do sound good, plus super healthy!

Kelly said...

Can't go wrong with cinnamon rolls, yummy! :-)

Kelly said...

Spinach dip is always a favorite here! :-)

Kelly said...

Thank you, Patricia!

Kelly said...

Thanks! :-)

Kelly said...

This is definitely one that I want to try, too!

Kelly said...

I agree! There's no better time to start. :-)

Kelly said...

Thank you, Marissa. I will be sure to stop on by when I get a moment.

Kelly said...

Well said! Thank you for your comment, Kelly. :-)

Train up a child in the way he should go, And when he is old he will not depart from it.-- Psalm 22:6

Susan Smith said...

I'd like to try the Grape-Nuts Cinnamon Rolls

lana simanovicki said...

Grape nuts eggplant parmesan is something I would like to try

lana simanovicki said...

Voted on picket fence

Crafts onthego said...

i have tried cauliflower but did not really care for it. I think it was the seasoning I did not enjoy. this recipe might make me like cauliflower. craftyone

Kelly (Our Everyday Harvest) said...

I really like cauliflower, so perhaps my post was biased, j/k lol! If you do decide to give these a go, please let me know what you think. :-)