These cheesy cauliflower bites are quickly mixed in your food processor and baked in the oven until golden brown. It's a delicious snack that you can feel good about enjoying. Needless to say, they are perfect for game day!
These cauliflower bites make a wonderful alternative to tater tots. I started making them after my broccoli bites became a hit. It occurred to me I should make a version with cauliflower. So I did, and I think these are even better than the broccoli ones, probably because cauliflower is milder and very similar to potatoes when cooked.
Ingredients
You'll only need a few simple ingredients to make this recipe. The exact measurements are included in the recipe card below. Here's an overview of what you'll need:
- Olive oil spray: A delicious oil and my favorite to use. Avocado oil is another good option.
- Cauliflower florets: You can use fresh or frozen, although I prefer to use fresh cauliflower for the best flavor and texture.
- Eggs: I use large eggs in most of my recipes, this one included.
- To season: Kosher salt, black pepper, garlic powder, and cayenne pepper.
- Almond flour: I use superfine blanched almond flour.
- Shredded cheddar: I like to use sharp cheddar for its great flavor.
Variations
- Add different spices. I like to add ½ teaspoon of onion powder.
- Add ¼ cup of grated parmesan to the mixture.
- Add ¼ cup of bacon bits. This is my husband's favorite version!
Instructions
Making this recipe is easy because you simply mix everything in the food processor. Scroll down to the recipe card for detailed instructions. Here are the basic steps:
Steam the cauliflower and drain it. Add it along with eggs, spices, almond flour, and shredded cheddar to the food processor and process to combine.
Scoop the mixture onto parchment-lined, rimmed baking sheets and bake until golden brown.
Serve with ketchup, mayonnaise, or sour cream.
Expert Tip
Using the food processor is easy, but it also means that the bites are smooth. They don't have the little textured pieces typical of traditional tater tots. You can see their texture in the photo below:
I think they are wonderful! But if you prefer a coarser texture, chop the cauliflower very finely and mix the ingredients by hand. This will give you better control of the bites' texture than using the food processor.
Recipe FAQs
No, but they are surprisingly close, especially if you chop the cauliflower by hand. The cheese and spices mask the cauliflower flavor, so it's not very pronounced.
No. These two flours are not interchangeable. Coconut flour is extremely absorbent and will dry out the tots.
Yes. You can pan-fry them in a nonstick skillet over medium heat, about 3 minutes per side, or until golden brown. Make sure not to crowd them in the pan and cook in batches if necessary.
Serving Suggestions
I usually serve cauliflower bites as a side dish, but they are also great as an appetizer or snack. Needless to say, they are perfect for game day!
My kids love dipping them in ketchup. I like them dipped in sour cream dip, Greek yogurt dip, sriracha mayo, or ranch dressing. They are also excellent on their own, without any dip.
When I serve them as a side dish, I like to serve these tots with a main dish that I can bake in the same 400°F oven, such as:
Storing Leftovers
You can keep the leftovers in an airtight container in the fridge for 3-4 days. Reheat them in the microwave at 50% power. They are also good when served cold! You can also freeze these bites in a single layer in freezer bags for up to three months.
More Cauliflower recipes
Eat Well, Live Well Newsletter
Sign up for weekly meal ideas, cooking tips, and real food recipes straight to your inbox! We won't send you spam. Unsubscribe at any time.
Recipe Card
Baked Cauliflower Bites
Video
Ingredients
- Olive oil spray
- 1 pound cauliflower florets - fresh or frozen
- 3 large eggs
- 1 teaspoon Diamond Crystal kosher salt - or ½ teaspoon of any other salt, including Morton kosher salt
- ¼ teaspoon black pepper
- 1 teaspoon garlic powder
- ⅛ teaspoon cayenne pepper
- 1 cup superfine almond flour - 4 ounces
- 1 cup cheddar - shredded; 4 ounces
Instructions
- Preheat the oven to 400°F. Line two rimmed baking sheets with high-heat-resistant parchment paper and spray them with olive oil.
- Place the cauliflower florets in a large microwave-safe bowl. Add ¼ cup of water. Cover and microwave on high until tender, stirring midway through cooking. Frozen florets will need a total cooking time of about 7 minutes. Fresh florets will need a total cooking time of about 5 minutes.
- Drain the cauliflower florets well and place them on a clean kitchen towel to dry. Add them to your food processor and process until coarsely chopped.
- Add the eggs, kosher salt, black pepper, garlic powder, and cayenne pepper to the food processor bowl. Briefly process to combine.
- Add the almond flour and cheddar and process until combined.
- Using a 2-tablespoon scoop, transfer mounds of the mixture to the prepared baking sheets. Each baking sheet should hold 12 mounds, evenly spaced. Gently flatten them, just a little, with the back of a spoon.
- Spray the tots with olive oil spray. Bake them until the bottoms are golden brown, about 15 minutes. Flip them to the other side, spray with more oil, and bake until set, about 10 more minutes.
- Serve immediately.
Notes
- Using the food processor is easy, but it also means that the bites are smooth. They don't have the little textured pieces typical of traditional tater tots. I think they are wonderful! But if you prefer a coarser texture, chop the cauliflower very finely and mix the ingredients by hand. This will give you better control of the bites' texture than using the food processor.
- You can pan-fry these bites in a nonstick skillet over medium heat, about 3 minutes per side, or until golden brown. Make sure not to crowd them in the pan and cook in batches if necessary. But it's easier to bake them.
- You can keep the leftovers in an airtight container in the fridge for 3-4 days. Reheat them in the microwave at 50% power. They are also good when served cold! You can also freeze these bites in a single layer in freezer bags for up to three months.
Nutrition per Serving
Save this Recipe!
We'll email this recipe to you, so you can come back to it later!
We will also add you to our weekly newsletter. Unsubscribe anytime. See healthyrecipesblogs.com/privacy/ to learn how we use your email.
Disclaimers
Most recipes are low-carb and gluten-free, but some are not. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate. Please verify it independently. The carb count excludes non-nutritive sweeteners. Please read these Terms of Use before using any of my recipes.
Lisa says
I was wondering if you could make the mixture the night before and then cook them the next day?
Vered DeLeeuw says
Hi Lisa,
Yes! Place the mixture in the fridge in an airtight container. Remix it before proceeding with the recipe.
Dianne Mitchell says
One cup or four ounces? I'm in Canada, and one cup here is eight ounces.
Vered DeLeeuw says
Hi Dianne,
One cup of liquid is indeed eight fluid ounces. But for dry measurements, it's different. A cup of Bob's Red Mill Super-Fine Almond Flour weighs four ounces. A cup of shredded cheddar cheese also weighs four ounces.