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Healthy Appetizer Recipe

mini mashed cauliflower cheese dogs recipe

This appetizer recipe is something my mom would make us kids with some healthy modifications.

The original recipe called for mashed potatoes, regular hot dogs and regular cheese. To make it healthier with less fat, carbohydrates and calories, we use mashed cauliflower instead of potatoes.

We have also modified it to use low fat cheese, skim milk and fat free sour cream. Even if you are not a big fan of cauliflower, the mashed version is not so bad.

Mini Mashed Cauliflower

Hot dogs are a favorite for many people and these cheesy mashed cauliflower dogs make a great appetizer, snack or even the main course.

These are best eaten when still warm but taste just fine cold as well. So make up a few for your next party or dinner. This is one of my favorite appetizer recipes to make.

Recipe Type:

Appetizer, Diabetic, Main Dish, Meat, Snack

Degree of Difficulty:

Moderately difficult


  • 8 each Turkey hot dog
  • 8 ounces low fat cheddar cheese
  • 2 each Cauliflower Heads
  • 4 Tbs Sour Cream, fat free
  • 2 tbs Butter, unsalted
  • 1/4 cup Skim Milk


  1. Preheat oven to 375 degrees.
  2. Cut hot dogs lengthwise in half without cutting all the way through.
  3. Place hot dogs on a baking sheet.
  4. Chop cauliflower into small pieces.
  5. In a medium sauce pan, bring 2 cups of water to a simmer.
  6. Add the cauliflower and cook for about 15 minutes or until it is very tender.
  7. Drain completely and pat dry if needed.
  8. Add milk, sour cream and butter to the cooked cauliflower.
  9. Using a hand mixer, blend together until smooth. If you like your mashed potatoes chunky, then don't blend as long so you get chunky mashed cauliflower.
  10. While the mashed cauliflower is still hot, add half the cheddar cheese and blend together.
  11. Place the cheesy mashed cauliflower into the halved hot dogs.
  12. Sprinkle the remaining cheese evenly over the hot dogs.
  13. Place into the oven and bake at 375 degrees for about 10 minutes or until cheese is melted and bubbling slightly.
  14. Remove from oven and cut each dog into thirds.
  15. Place on tray and serve while still hot.

Cooking Times

Prep Time:

10 minutes

Cooking Time:

15 minutes

Total Time:

25 minutes

Appetizer Recipe Nutrition Facts

Nutrition facts shown below are per serving. The number of serving is noted in the header section below.

The serving size is the first item noted on the nutrition facts table.

Nutrition Per Serving

Number of Servings: 24
Serving Size 1 each
Calories 109.5
Total Fat 6.52g
      Sat Fat 2.56g
Cholesterol 15.81mg
Sodium 246.92mg
Total Carbohydrates 7.5g
      Fiber 2.46g
      Sugar 3.06g
Protein 6.57g

Weight Watchers Points

Smart Points: 3pts
Points Plus: 2pts
Original Points: 2pts

The nutrition for the cauliflower was not used when calculating WW points


If you want to turn this appetizer recipe into a main course do not cut hot dogs into thirds. Cottage cheese or apple sauce make a great side dish for this meal.

Try making these Italian stuffed mushrooms for another great appetizer recipe idea.

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