Healthy Recipes 101

The Heart of The Home Beats in The Kitchen

  • Recipe Index
  • Courses
    • Main Dishes
    • Side Dishes
    • Desserts
    • Appetizers & Snacks
    • Beverages
  • Method
    • Air Frying
    • Boiling
    • Broiling
    • Frying
    • Grilling
    • Oven Baked
    • One-Pan
  • About

Hot Tags

  • Juices
  • Chicken
  • Salmon Recipes
  • Air Fryer
  • Instant Pot
  • Salads
Fact-checked
Cauliflower

Cauliflower Tots Recipe

  • Cauliflower
  • Side Dishes
Prep Time 10 mins
Cook Time 55 mins
Servings 4 servings
Calories 173 kcal
Cauliflower Tots Recipe
Jump to Recipe
facebook pinterest twitter Print Recipe

Today’s cauliflower tots recipe is a creative twist, with cauliflower rice being swapped for potatoes. We believe this food-makeover idea could receive praise from people of all ages.

Are Cauliflower Tots Healthy?

Yes, they are. These tots are light to snack on and also pair beautifully with protein-rich entrées such as chicken nuggets or meatloaf. (See our Air Fryer Tater Tots Recipe.)

Are Cauliflower Tots Healthy

This recipe provides 20.7 grams of carbohydrates in comparison to the familiar tater tots with potatoes. It’s a great choice for when you’re trying to cut back on carbs and white starch.

For the cheddar and Parmesan cheese, feel free to substitute them for low-fat or dairy-free cheese (vegan cheese) if desired, or simply reduce the amount of either type. It won’t alter the overall flavor and texture much.

For another healthy, super crispy snack, explore our Cauliflower Chips Recipe.

Main Ingredients

Our ingredient list may look long, but it takes no more than a single step to combine them together in a mixing bowl.

  • Cauliflower: We steam cauliflower rice to tender, squeeze excess water out, and then combine them with remaining ingredients to make into tot dough.
  • Egg and flour: Helps bind all the ingredients in the dough together.
  • Grated Parmesan and shredded cheddar: Adds a touch of sharpness and melting flavor to the entire dish.
  • Seasonings: Salt, ground black pepper, garlic powder, onion powder, and freshly chopped parsley add subtle, herby hints to our tots.
  • Unsalted butter: For a little grease in baking to prevent burning and drying.
  • Ketchup: Works as a dipping sauce for a tasty finish.
Cauliflower Tots Ingredients

How to Make Cauliflower Tots

Not only are these tots tasty finger food, but they’re also a smart way to sneak more vegetables into your diet — especially when you’ve had enough salads for the week. You’ll need just 7 steps to put it together:

Steam the cauliflower in a saucepan

Steam the cauliflower in a saucepan.

Drain, let cool, and squeeze out excess liquid from the cauliflower using a cheesecloth.

Remove the cauliflower. Drain, let cool, and squeeze out excess liquid from the cauliflower using a cheesecloth.

Make the tots dough in a mixing bowl

Make the tots dough in a mixing bowl.

Form the tots

Form the tots.

Bake until golden brown at 390℉

Bake until golden brown at 390℉.

enjoy with hot with ketchup.

Remove the tots from the oven and enjoy them hot with ketchup.

Jump to Recipe

Tips for Making

Technically, there are two simple ways to rice cauliflower at home for tots:

  • Use a food processor: This is what we do for most dishes with cauliflower rice that we shared on the website. Raw cauliflower needs only 3 or 4 pulses (each pulse lasts no more than a few seconds) to turn to fine crumbs, so be careful not to overdo it and make it a mass.
  • Use a box grater: For the same reason as above, it’s best to grate the cauliflower on the coarse side of the grater to avoid it from being overly processed.
tips for making

Also, make sure the cauliflower rice is completely dry and fluffy before mixing it into the tots dough. Otherwise, the tots will turn squashy in the oven and won’t crisp up very well.

How to Store and Reheat Cauliflower Tots

Leftover cauliflower tots can stay well in the fridge if stored properly in an airtight container for up to a week. Make sure they’ve cooled down completely before storing.

Cauliflower tots are also freezer-friendly — they can freeze well for up to 3 months.

To freeze, first, prepare a parchment-lined baking sheet, place the tots in a single layer and freeze until solid. Next, transfer them to a Ziploc bag and put them in the freezer.

Cauliflower tots can be reheated in the oven or in the microwave until warmed through, though they will probably get softer either way. For a crispy exterior, consider bringing them onto the stovetop for pan-frying.

How to store and reheat Cauliflower Tots
Homemade Cauliflower Tots Recipe

Cauliflower Tots Recipe

PRINT RATE Share on Facebook Share on Twitter Share on Pinterest
Today's cauliflower tots recipe is a creative twist, with cauliflower rice being swapped for potatoes. We believe this food-makeover idea could receive praise from people of all ages.
Prep Time 10 mins
Cook Time 55 mins
Total Time 1 hr 5 mins
Course Side Dish
Cuisine American
Servings 4 servings
Calories 173kcal

Ingredients
 

  • 22 oz cauliflower riced
  • 6 tbsp plain panko breadcrumbs
  • 1 oz shredded cheddar cheese
  • 1 tbsp parsley chopped
  • 1 medium egg beaten
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 0.25 oz grated Parmesan cheese
  • 1/4 tsp ground black pepper
  • 1 tbsp unsalted butter
  • 2 tbsp all-purpose flour
  • 3 1/2 tbsp Heinz’s Ketchup

Instructions
 

  • Fill a saucepan with water and bring it to a boil. Place 22 oz riced cauliflower in a steamer basket set over the saucepan and just above the water surface. Cover and steam for 15 minutes.
    Steam the cauliflower in a saucepan
  • Remove the cauliflower from the saucepan. Drain and let cool. Transfer the steamed cauliflower to a cheesecloth. Gather the four corners of the cheesecloth into your palm, use the other hand to squeeze out as much liquid as you can.
    Drain, let cool, and squeeze out excess liquid from the cauliflower using a cheesecloth.
  • Preheat the oven to 390℉.
    preheat the oven
  • Make the dough: Transfer the cauliflower to a mixing bowl together with 6 tbsp breadcrumbs, 1 oz shredded cheddar cheese, 1 tbsp chopped parsley, 1 medium beaten egg, 1/2 tsp garlic powder, 1/2 tsp onion powder, 0.25 oz grated Parmesan cheese, 1/4 tsp ground black pepper, 1 tbsp unsalted butter, and 2 tbsp all-purpose flour. Mix it up with a spatula so everything binds together.
    Make the tots dough in a mixing bowl
  • Form the tots: Pick up small balls from the dough, use your hands to form them into small tater-tot-sized patties and gently flatten them with your palms.
    Form the tots
  • Place the tots on a baking sheet lined with parchment paper, make sure to keep the tots 1 inch apart from each other. Bake for 20 minutes until golden brown.
    Bake until golden brown at 390℉
  • Remove the cauliflower tots from the oven. Enjoy them hot with 3 1/2 tbsp Heinz's Ketchup.
    Remove the tots from the oven and enjoy them hot with ketchup.

Nutrition

Nutrition Facts
Cauliflower Tots Recipe
Amount Per Serving (1 serving)
Calories 173 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 4g25%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 57mg19%
Sodium 292mg13%
Potassium 517mg15%
Carbohydrates 21g7%
Fiber 4g17%
Sugar 7g8%
Protein 8g16%
Vitamin A 149IU3%
Vitamin C 77mg93%
Calcium 110mg11%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Homemade Cauliflower Tots Recipe
Cauliflower Hash Browns Recipe
Previous Recipe
Cauliflower Hash Browns Recipe
Cauliflower Nuggets Recipe
Next Recipe
Cauliflower Nuggets Recipe
Luna Regina

Luna Regina

facebook instagram pinterest youtube twitter linkedin
Luna is the founder and chief recipe developer of Healthy Recipes 101. Apart from cooking, she also loves reading, programming, exploring the outdoors, and collecting useless facts about everything.

Comments/ Reviews

Cancel reply
Cauliflower Tots Recipe
Cauliflower Tots Recipe
Recipe Rating




Lizzie Streit, MS, RDN, LD
Recipe developed by Luna Regina on December 23, 2021 Nutritionally reviewed by Lizzie Streit, MS, RDN, LD

Latest Recipes

Roasted Cauliflower Recipe

Cauliflower
Roasted Cauliflower Recipe

Cauliflower Alfredo Recipe

Cauliflower
Cauliflower Alfredo Recipe

Pickled Cauliflower Recipe

Cauliflower
Pickled Cauliflower Recipe

Cauliflower Mac And Cheese Recipe

Cauliflower
Cauliflower Mac and Cheese Recipe

Bang Bang Cauliflower Recipe

Cauliflower
Bang Bang Cauliflower Recipe

Air Fryer Cauliflower Recipe

Side Dishes
Air Fryer Cauliflower Recipe

Top Pinterest

Banana Papaya Smoothie Recipe

Smoothies
Banana Papaya Smoothie Recipe

Pumpkin Spice Smoothie Recipe

Smoothies
Pumpkin Spice Smoothie Recipe

Strawberry Papaya Smoothie Recipe

Smoothies
Strawberry Papaya Smoothie Recipe

Orange Creamsicle Smoothie Recipe

Smoothies
Orange Creamsicle Smoothie Recipe

Pineapple Carrot Juice Recipe

Carrot Juice
Pineapple Carrot Juice Recipe

Strawberry Carrot Juice Recipe

Carrot Juice
Strawberry Carrot Juice Recipe

AS SEEN ON
eatthis
parade
bustle
insider
buzzfeed
forbes
cnn
msn
Healthy Recipes 101
We do not offer medical, dietetic, or nutritional advice. Please seek consultation from a qualified health care professional prior to any decision to alter your current diet. Learn more See additional information.
  • Recipe Index
  • Course
  • Method
  • About
  • Cooking Challenge
  • Nutrition Guidelines
  • Recipe Development
  • Cooking Tips
  • Terms of Use
  • Privacy Policy
  • Contact

Follow Us

facebook instagram pinterest youtube twitter linkedin

Get our latest healthy recipes

Stay up-to-date with our latest RDN-approved recipes, kitchen tips, and healthy eating challenges.

Opt-out at any time by clicking the 'unsubscribe' link at the bottom of our email.

Visit our other Healthy101 sites:

Healthykitchen101
© 2021 Healthy Kitchen 101, LLC - All Rights Reserved
Return to Top