Cajun Cauliflower Tot Casserole Recipe - Food Fanatic

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.
Cajun cauliflower tot casserole photo