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!
I started making this recipe after my broccoli bites 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 cauliflower bites make a wonderful alternative to tater tots.
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Ingredients
You'll only need a few simple ingredients to make these cauliflower bites. 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, you might want to chop the cauliflower very finely by hand and then mix the ingredients by hand. This will give you better control of the tots' 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 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 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 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 bites in a single layer in freezer bags for up to three months.
More Cauliflower recipes
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Recipe Card
Baked Cauliflower Bites
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
- ¼ teaspoon black pepper
- 1 teaspoon garlic powder
- ⅛ teaspoon cayenne pepper
- 1 cup almond flour - blanched, finely ground (4 ounces)
- 1 cup cheddar - shredded (4 ounces)
Instructions
- Preheat your 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.
Video
Notes
- 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!
Nutrition per Serving
Disclaimers
Cup measurements refer to the standard American cup, which is 240 milliliters. Most of my 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 these Terms of Use carefully before using any of my recipes.
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. 
Lisa
I was wondering if you could make the mixture the night before and then cook them the next day?
Vered DeLeeuw
Hi Lisa,
Yes! Place the mixture in the fridge in an airtight container. Remix it before proceeding with the recipe.
Dianne Mitchell
One cup or four ounces? I'm in Canada, and one cup here is eight ounces.
Vered DeLeeuw
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.