Cajun Cauliflower Tot Casserole Recipe

    4 Servings


For the Cauliflower Tots:
  • 3 cups Cauliflower, cut into small florets, 290 grams
  • 6 tablespoons Onion, diced
  • 3 tablespoons Light Cottage Cheese
  • 1 1/2 tablespoons Garlic, minced
  • 1 large Egg White
  • 3/4 cup Reduced Fat Shredded Cheddar Cheese
  • 1/2 cup Gluten Free Panko Breadcrumbs, plus 2 tablespoons
  • 3 tablespoons Fresh Parsley, minced
  • Salt and Pepper
For the Casserole:
  • 1 tablespoon Extra Virgin Olive Oil
  • 1 Red Bell Pepper, minced
  • 1/2 cup Onion, diced
  • 1/3 cup Celery, sliced
  • 1 tablespoon Garlic
  • 1 link Andouille Chicken Sausage, sliced
  • 1 tablespoon Cajun Seasoning, plus 1/2 teaspoon, to taste - less if desired
  • 1 14.5 ounce can Petite Diced Tomatoes
  • 1 tablespoon Tomato Paste
  • 2 Bay Leafs
  • 1/2 cup Cooked Shredded Chicken, such as leftover rotisserie chicken
  • 1/2 cup Raw Shrimp, 3 ounces
  • 1 cup Reduced Fat Shredded Cheddar Cheese
  • Fresh Parsley, for garnish


  1. Preheat you oven to 400°F and very GENEROUSLY spray a cookie sheet with cooking spray.
  2. Place the cauliflower florets into a food processor and blend until broken down and “rice-like.” Transfer to a microwave-safe bowl and microwave for 3 minutes. Stir and then microwave and additional 2 minutes.
  3. Add in the onion, cottage cheese and garlic and stir until well mixed. Microwave again for 20 seconds.
  4. Finally, add in the egg white, cheddar, panko, parsley and a pinch of salt and pepper. Stir until well mixed and the egg white is evenly distributed.
  5. Using a 1 tablespoon measure form the cauliflower into tots. I find the easiest is to really pack the cauliflower into a 1 tablespoon measuring spoon and then gently top it onto your hand until it comes out of the spoon in a perfect tot shape. Place it on the pan. Do this for all the cauliflower. You should end up with 32-33 tots.
  6. Generously spray the tops with cooking spray and bake for 20 minutes. Then, spray the tops generously again, and bake an additional 7-10 minutes, or until the tots are golden brown and crunchy.
  7. While the tots cook, heat the olive oil in a large, oven-safe pan over medium/high heat. Add in the pepper, onion, celery and garlic and cook for 2-3 minutes, until light browned.
  8. Add in the sliced sausage and Cajun seasoning and cook and additional 2-3 minutes, or until the sausage is lightly browned.
  9. Add in the tomatoes, tomato paste and bay leaves. Turn the heat to high and boil until all the water is evaporated, about 5-6 minutes, stirring frequently so the bottom doesn’t burn. Remove from the heat and stir in the shredded chicken and shrimp.
  10. Spread the tomato mixture evenly in the bottom of the pan. Then, sprinkle 1/2 cup of the cheese evenly over top. Place the cauliflower tots on top of the tomato mixture,* followed by the remaining cheese.
  11. Bake until the cheese is melted, about 5 minutes.
  12. Sprinkle with parsley and DEVOUR.


Cooking Method:
Healthy Eating
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Related Recipes:
Healthy Eating Recipes, Spicy Recipes, Casserole Recipes, Cauliflower Recipes, Cheese Recipes, Sausage Recipes, Dinner Recipes, Family Meals and Snack Recipes, Baked Recipes
Recipe Yields:
4 servings
Prep Time:
Cook Time:
Total Time:
Related Post:
Author: Taylor Kiser
Recipe Yields: 4 servings
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes

Nutrition Facts

Servings Per Recipe 4

Amount Per Serving
Calories from Fat 135
Calories 397

% Daily Value*
Total Fat 17g
  Saturated Fat 8g
Sodium 806mg
Total Carbohydrate 21g
  Dietary Fiber 4g
  Sugars 6g
Protein 32g

* Percent Daily Value are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrition Facts are estimated based on ingredients and data provided by Fat Secret. Please consult a doctor if you have special dietary needs.
Taylor Kiser

About Taylor

Taylor keeps food, faith and fitness close to the heart on her blog of the same name. We're excited to have her as a Healthy Eating fanatic.