Good Morning America Recipes

'Hungry Girl' Lisa Lillien's Cheesy Cauliflower Tater Tots

Try This Healthy Dish!

Lillien is live in Times Square to dish on her latest book - "Hungry Girl Clean & Hungry" - and she's sharing four of her recipes!
Difficulty: Easy
Cook Time: min

Lisa Lillien is the whiz behind Hungry Girl, a guilt-free eating website and newsletter. Her new cookbook, "Hungry Girl Clean & Hungry: Easy All-Natural Recipes for Healthy Eating in the Real World," features waist-friendly recipes made with no artificial ingredients. Lillian appeared today on "Good Morning America." Try this recipe she shared with "GMA" viewers in your own kitchen!


  • You’ll Need: baking sheet, parchment paper, food processor, large microwave-safe bowl, fine mesh strainer, clean dish towel (optional)
  • 2 cups roughly chopped cauliflower
  • 1/4 cup (about 2 large) egg whites
  • 1/4 cup whole-wheat panko breadcrumbs
  • 2 tablespoons grated Parmesan cheese
  • 2 tablespoons shredded part-skim mozzarella cheese
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • Cooking Directions

    Nutrition Info: 1/4th of recipe (7 tater tots): 68 calories, 2g total fat (1g sat fat), 291mg sodium, 6.5g carbs, 2g fiber, 2g sugars, 6g protein

    1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper.

    2. Pulse cauliflower in a food processor until reduced to the consistency of coarse breadcrumbs.

    3. Place cauliflower crumbs in a large microwave-safe bowl; cover and microwave for 2 minutes.

    4. Uncover and stir. Re-cover and microwave for another 2 minutes, or until hot and soft.

    5. Transfer cauliflower crumbs to a fine-mesh strainer to drain. Let cool for 10 minutes, or until cool enough to handle.

    6. Using a clean dish towel (or paper towels), firmly press out as much liquid as possible from the cauliflower crumbs in the strainer—there will be a lot of liquid!

    7. Return cauliflower crumbs to the large bowl. Add all remaining ingredients, and mix thoroughly.

    8. Firmly and evenly form into 28 nuggets, each about 1 inch long, 1/2 inch wide, and 1/2 thick. Place them on the baking sheet, evenly spaced.

    9. Bake for 10 minutes.

    10. Carefully flip. Bake until golden brown and crispy, 10 to 12 minutes.

    Recipe styled by Karen Pickus, chef/food stylist, "Good Morning America.”


    Recipe Summary

    Main Ingredients: cauliflower, egg whites, cheese, breadcrumbs

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