Cauliflower Tots (Medifast & GF)

16 Jan

For those who are on Medifast, the recipe counts as 8 greens and 1 lean. This recipe makes about 4 servings of 2 greens and 1/4 lean. To round out the meal, you would need to add another lean to the meal, like 4oz of chicken. Since you need 3 greens for your meal, you could pair this with another green such as green beans or a side salad.

Cauliflower Tots


  • 2 cups of cauliflower florets, cooked and finely chopped *
  • 1/4 cup Egg Beaters or 1 egg
  • 1/4 cup onion, minced
  • 1/2 cup shredded cheddar cheese, reduced fat
  • 1/2 tsp Salt
  • 1 tsp Garlic powder
  • 1 tsp Italian seasoning

* Note: I used an 8oz bag of frozen cauliflower, cooked it in the microwave for a few minutes, then used a food processor to finely chop the cauliflower.

1. Preheat oven to 400. Place the cauliflower a cheese cloth or paper towel and press out any excess liquid.

2. In a medium bowl, combine all of the ingredients and stir until combined.

3. Spoon about 1 tbsp of the mixture into your hands and gently roll unto an oval or tot shape. Place the tots onto a cookie sheet lined with parchment paper. Bake for 12-14 minutes or until golden, turning half way.

Cauliflower Tots

Based off of the recipe found on Skinny Taste


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8 responses to “Cauliflower Tots (Medifast & GF)

  1. Erin Lombard

    January 24, 2017 at 8:46 PM

    You say a half of a chicken breast. How many oz’s? Due to its buy boneless skinless chicken breast by the bag.

    • SprinkleOfHappiness

      February 9, 2017 at 5:11 PM

      Hi Erin! Sorry for taking so long to get back to you – life is crazy! Great question. By half a chicken breast, I really meant 3/4 of a “lean” serving of chicken. Since Medifast says 6oz cooked chicken is 1 lean, then you would want about 4oz cooken chicken per serving of this recipe, since this recipe makes 4 servings of 2 leans and 1/4 green. And you would of course need another “green” serving to round out the meal 🙂 Please let me know if you have any other questions. Enjoy!

  2. Marcia

    January 10, 2016 at 10:01 PM

    How many does this make and how much chopped up cauliflower when cooked.

    • SprinkleOfHappiness

      January 17, 2016 at 9:56 AM

      Hi Marcia! Great questions. This recipe makes about 16 cauliflower tots, depending on the size you make them. Also, the 2 cups of cauliflower listed in the ingredients list is after they’ve been cooked and chopped up. I have adjusted the recipe to reflect that. Thank you for bringing it to my attention!

  3. Judy Hoctor

    July 29, 2014 at 7:05 AM

    I don’t believe you can use onions as your green. Due to carb count, I thought they had to be used only in portions of a condiment.

    • SprinkleOfHappiness

      July 30, 2014 at 9:43 AM

      Hi, Judy. The Medifast Community website actually lists raw onion as a green option during the weight loss phase. But you are correct that they have to be used in small amounts. The website lists 1 tbsp of onion as 1 green. I have edited the recipe and adjusted the lean and green count. Thanks for your comment!

  4. LINDA

    March 16, 2014 at 12:14 PM

    On the Medifast plan what group would this be in ? Example: part of a lean and green or Optional snack and is this recipe for one or two people ? Thank You for your reply.

    • SprinkleOfHappiness

      March 16, 2014 at 12:35 PM

      Hi Linda. Yes, this would could as a part of the lean and green meal for your day. This recipe counts as 4 greens and 1 lean. This recipe makes about 2 servings each of 2 greens and 1/2 lean. To round out the meal, you could either add another 1/2 cup of cheese, which would make the recipe 4 greens and 2 leans, or you could add another lean to the meal, like 1/2 a chicken breast. Does that help?


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