• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Healthy Recipes Blog
  • Subscribe
  • Recipe Index
  • About
  • Privacy Policy
  • Terms of Use
  • Accessibility Statement
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Subscribe
  • Recipe Index
  • About
  • Privacy Policy
  • Terms of Use
  • Accessibility Statement
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×
    Home » Vegetable Recipes » Cauliflower Tots

    Cauliflower Tots

    Last updated: Jan 12, 2023 · Recipes developed by Vered DeLeeuw and nutritionally reviewed by Rachel Benight MS, RD · This website generates income via ads and uses cookies.

    Jump to Recipe Card

    These cheesy cauliflower tots are quickly mixed in your food processor and then baked in the oven until golden brown.

    It's a tasty snack that you can feel good about enjoying. Needless to say, they are perfect for game day!

    Cauliflower tots served with ketchup.

    I started making these tasty tots after my cheesy broccoli tots were such a hit. It occurred to me that I should make a version with cauliflower. So I did, and I think these are actually better than the broccoli ones.

    This is probably because cauliflower is milder than broccoli and very similar to potatoes when cooked. So these make a truly wonderful alternative to tater tots.

    Jump to:
    • Ingredients
    • Instructions
    • Expert tip
    • Frequently asked questions
    • Variations
    • Serving suggestions
    • Storing leftovers
    • Related recipes
    • Recipe card

    Ingredients

    You'll only need a few simple ingredients to make cauliflower tots. 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. If you'd rather use an oil with a higher smoke point, you can use avocado oil instead.
    • Cauliflower florets: You can use fresh or frozen, though 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.
    • Kosher salt and black pepper: If using fine salt, you might want to reduce the amount you use, or the tots could turn out too salty.
    • Spices: Garlic powder and cayenne pepper. Make sure they're fresh - a stale spice can easily ruin a dish.
    • Almond flour: An excellent flour substitute. I use blanched finely ground flour.
    • Shredded cheddar: I like to use sharp cheddar for its great flavor.
    The ingredients needed to make cauliflower tots.

    Instructions

    Making cauliflower tots at home is easy because I simply mix everything in the food processor. Scroll down to the recipe card for the details. Here are the basic steps:

    • First, steam the cauliflower and drain it.
    • Then, add it along with spices, almond flour, and shredded cheddar to the food processor and process to combine.
    • Scoop the mixture into a parchment-lined rimmed baking sheet and bake until golden brown. That's it!
    A six-photo collage showing the steps for making cauliflower tots.

    Expert tip

    Using the food processor is easy. But it also means that the tots are smooth. They don't have these little textured pieces that are typical of traditional tots.

    I think they are wonderful! But if a coarser texture is important to you, you might want to chop the cauliflower very finely by hand and then mix the ingredients by hand rather than use the food processor.

    Frequently asked questions

    Do cauliflower tots taste like tater tots?

    No, but they are surprisingly close to the real thing, especially if you chop the cauliflower by hand. The cheese and spices mask the cauliflower flavor so it's not very pronounced.

    Can I use coconut flour instead of almond flour?

    No. These two flours are not interchangeable. Coconut flour is extremely absorbent and will dry out the tots.

    Can I fry these tots instead of baking them?

    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.

    Variations

    I love this recipe as is and almost always make it as written. But in case you'd like to vary the basic recipe, here are a few ideas for you:

    • You can pan-fry the tots instead of baking them. Use a nonstick skillet and cook them over medium heat, about 3 minutes per side, or until golden brown. Work in batches if necessary - you don't want to crowd them in the skillet. I love frying them in ghee - so good!
    • Add different spices. ½ teaspoon of onion powder is good.
    • Add ¼ cup of dry-grated parmesan to the mixture.
    • Add ¼ cup of bacon bits.

    Serving suggestions

    I usually serve these 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 spicy sour cream (¼ cup of sour cream plus 1 teaspoon of chipotle hot sauce).

    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 400F-degree oven, such as:

    • Pork meatballs
    • Keto meatballs
    • Keto fried chicken
    • Baked chicken wings

    Storing leftovers

    You can keep the leftovers in the fridge, in an airtight container, for 3-4 days. Reheat them in the microwave at 50% power. They are also good when served cold! You can also freeze these tots in freezer bags for up to three months.

    Cauliflower tots served on a white plate with a small bowl of ketchup.

    Related recipes

    • Cauliflower Steak
    • Buffalo Cauliflower Wings
    • Cauliflower Fritters
    • Roasted Cauliflower

    👩🏻‍🍳 I typically publish a new or an updated recipe once a week. Want these recipes in your inbox? Subscribe! You can unsubscribe at any time.

    Recipe card

    Cauliflower Tots.
    4.96 from 160 votes
    Pin Recipe Share on Facebook Print Recipe

    Cheesy Cauliflower Tots

    These cauliflower tots are little baked morsels of cheesy goodness, perfect for game day, or anytime you feel like a delicious snack.
    Prep Time20 mins
    Cook Time30 mins
    Total Time50 mins
    Course: Side Dish
    Cuisine: American
    Servings: 6 servings
    Calories: 260kcal
    Author: Vered DeLeeuw
    Prevent your screen from going dark

    INGREDIENTS

    • Olive oil spray
    • 1 lb. cauliflower florets fresh or frozen
    • 3 large eggs
    • 1 teaspoon Diamond Crystal kosher salt
    • ¼ teaspoon black pepper
    • 1 teaspoon garlic powder
    • ⅛ teaspoon cayenne pepper
    • 1 cup blanched finely ground almond flour (4 oz)
    • 1 cup shredded cheddar (4 oz)

    INSTRUCTIONS

    • Preheat your oven to 400 degrees 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 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 the cheddar and process until well combined.
    • Using a 2-tablespoon scoop, transfer the mixture to the prepared baking sheets. Each baking sheet should hold 12 mounds of the mixture, 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 to the other side, gently flatten some more, spray with more oil, and bake until set, about 10 more minutes. Serve immediately.

    WATCH THE VIDEO:

    NOTES

    Using the food processor is easy. But it also means that the tots are smooth. They don't have these little textured pieces that are typical of traditional tots.
    I think they are wonderful! But if a coarser texture is important to you, you might want to chop the cauliflower very finely by hand and then mix the ingredients by hand rather than use the food processor.

    ADD YOUR OWN NOTES

    Click here to add your own private notes. They're only visible to you. If you clear your browser's cache, they'll be lost.
    DISCLAIMERSMost of our recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate and the carb count excludes non-nutritive sweeteners. Nutrition info may contain errors, so please verify it independently. Recipes may contain errors, so please use your common sense when following them. Please read our Terms of Use carefully before using any of our recipes.

    NUTRITION PER SERVING

    Serving: 4tots | Calories: 260kcal | Carbohydrates: 9g | Protein: 13g | Fat: 20g | Saturated Fat: 6g | Sodium: 361mg | Fiber: 4g | Sugar: 2g
    NEVER MISS A RECIPE! I typically publish a new or updated recipe once a week. Want them in your inbox? Subscribe!
    Pinterest icon Facebook icon Youtube icon Instagram icon Twitter icon Tiktok icon

    ❤️ Let's connect! Follow me on Pinterest, Facebook, TikTok, YouTube, Instagram, or Twitter.

    More Vegetable Recipes

    • Shiitake Mushrooms: Two Ways
    • Spinach Fritters
    • Spaghetti Squash Noodles
    • Cauliflower Stuffing

    About the Author

    Vered Deleeuw Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. Click to learn more about Vered.

    Primary Sidebar

    A photo of Vered DeLeeuw.

    Healthy Recipes Blog was founded in 2011 by Vered Deleeuw. It features real-food recipes with a focus on low-carb and gluten-free ingredients. All recipes are nutritionally reviewed by a Registered Dietitian. Contact us at HealthyRecipesBlog@gmail.com.


    subscribe to healthy recipes blog
    Pinterest icon Facebook icon Youtube icon Instagram icon Twitter icon Tiktok icon


    Warm up with some soup!

    • Creamy Cauliflower Soup
    • Easy Tomato Soup
    • Egg Drop Soup
    • Cream of Broccoli Soup
    • Cabbage Soup
    • Butternut Squash Soup
    • Cream of Mushroom Soup
    • Easy Hamburger Soup

    Footer

    Media mentions

    Media mentions of Healthy Recipes Blog: logos

    The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease.


    By accessing or using this website, you agree to abide by the Terms of Service and Privacy Policy.


    Copyright © 2023