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    Home » Recipes » American

    Cauliflower Tots

    Published: Feb 27, 2017 · Modified: Jul 25, 2023 by Sherri · This post may contain affiliate links · 12 Comments

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    cauliflower tots recipe

    These baked Cauliflower Tots are a healthy, low carb side dish or snack and the perfect sneaky way to get kids to eat more veggies. They can easily be made gluten-free as well.

    Cauliflower Tots recipe on a white plate
    After making these Baked Zucchini Cakes for the Super Bowl, it reminded me how easy it is to get your kids to eat more veggies when they are disguised a little more.

    I had bought a head of cauliflower to make Cauliflower Rice Pilaf this week but decided to kick it up a notch by making these little cauliflower tots instead.

    I served them along side turkey burgers and they were the perfect compliment. We dipped ours in a little mustard instead of ketchup. So good!!

    They also fit amazingly into a low carb diet.  The beauty of veggies!  Volume eating without the guilt.

    Cauliflower Tots recipe on a white plate on a wood table

    Ingredients for Cauliflower Tots

    Makes about 32 – 34 tots

    Cauliflower florets, cooked and finely chopped

    Large egg

    Egg white

    Onion, minced

    Seasoned breadcrumbs (I used Gluten Free)

    Reduced fat sharp cheddar cheese, grated

    Cooking spray

    a closeup Cauliflower Tots recipe on a white plate

    How to Make Cauliflower Tots

    Preheat oven to 400°F. Spray a baking sheet with cooking spray.

    Place the cauliflower florets in a medium pot and cover with a little water.

    Steam the florets for about 5 minutes or until tender.

    Drain well and dry on paper towel.

    Pulse in a – food processor quickly or chop finely with a knife. (I added the onion in the food processor too)

    Overhead shot of Riced Cauliflower in a white bowl

    Combine all of the ingredients in a bowl and mix well.

    Cauliflower Tots recipe mixture in a white bowl with a spoon

    Spoon a tablespoon of mixture in your hands and roll into ovals.  (I used my tablespoon cookie scoop and it was perfect).

    Place on the baking sheet and bake for 18-20 minutes. Turn halfway through cooking until golden brown.

    Cauliflower Tots recipe on baking sheet

    ENJOY!!

    Try these other popular cauliflower recipes too:

    Cauliflower Breadsticks

    Garlic Mashed Cauliflower

    Cauliflower Tots recipe stacked on a white plate

     

    a white plate full of cauliflower tots

    Cauliflower Tots

    Cauliflower Tots are a low carb, healthy side dish or snack. Kids will love these too! 
    5 from 2 votes
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    Course: Side Dish
    Cuisine: American
    Prep Time: 20 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 40 minutes minutes
    Servings: 32
    Calories: 19kcal
    Author: Sherri Hagymas

    Ingredients

    • 2 cups cauliflower cooked and finely chopped
    • 1 egg
    • 1 large egg white
    • ½ cup onion minced
    • ½ cup seasoned breadcrumbs
    • ½ cup reduced fat sharp cheddar cheese grated
    • Cooking spray

    Instructions

    • Preheat oven to 400°F. Spray a baking sheet with cooking spray.
    • Place the cauliflower florets in a medium pot and cover with a little water.
    • Steam the florets for about 5 minutes or until tender.
    • Drain well and dry on paper towel.
    • Pulse in a food processor quickly or chop finely with a knife. (I added the onion in the food processor too)
    • Combine all of the ingredients in a bowl and mix well.
    • Spoon a tablespoon of mixture in your hands and roll into ovals. (I used my tablespoon cookie scoop and it was perfect).
    • Place on the baking sheet and bake for 18-20 minutes. Turn halfway through cooking until golden brown.

    Notes

    Nutritional information contains full fat shredded cheese.
    use Gluten free breadcrumbs if desired

    Nutrition

    Serving: 1tot | Calories: 19kcal | Carbohydrates: 1g | Protein: 1g | Cholesterol: 6mg | Sodium: 41mg | Potassium: 31mg | Vitamin A: 30IU | Vitamin C: 3.2mg | Calcium: 19mg | Iron: 0.2mg

    Nutritional Disclosure

    Nutrition information is automatically calculated and should only be used as an approximation.

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    Reader Interactions

    Comments

    1. Susan

      March 17, 2017 at 1:14 pm

      These look great, and your presentation seems straightforward and easy (I hate recipes with millions of ingredients and lots of fussy steps. I will have to try this.

      Reply
      • Sara

        February 27, 2023 at 12:21 pm

        Can these be frozen? At what step would you freeze and how would you bake frozen ones?

        Reply
    2. Cindy

      March 16, 2017 at 10:11 pm

      These look great ! Thanks !

      Reply
    3. Christine at Light and Savvy

      March 15, 2017 at 4:52 pm

      HI, Thank you for sharing at Friday Favorites!! I Love this idea!! Recently I posted a recipe for Spaghetti Squash Tots on my other blog, Mustlovehome.com , that was a big hit! I cannot wait to try your recipe:) Your post will be featured at our next party…so I hope you will stop by to see it, and share with us again. Pinning for later!

      Reply
    4. Miz Helen

      March 14, 2017 at 4:00 pm

      5 stars
      Your Cauliflower Tots look delicious! Thanks so much for sharing your awesome recipes with us at Full Plate Thursday. Hope you are having a great week and come back to see us real soon!
      Miz Helen

      Reply
    5. GiGi Eats

      March 09, 2017 at 10:23 pm

      I have always wanted to make something like this! They look so tasty!

      Reply
      • Sherri

        March 10, 2017 at 9:17 am

        Thank you! I am in love with them now!

        Reply
    6. Angela D. Boone

      March 06, 2017 at 6:47 pm

      I do Trim Healthy Mama and I’m so excited about this recipe. I really miss my potatoes!

      Plus. I can see my kids really liking these.

      Reply
      • Sherri

        March 06, 2017 at 8:09 pm

        They were a huge hit!

        Reply
    7. Sherry

      March 06, 2017 at 6:08 pm

      These look really good! Thanks for sharing!

      Reply
    8. Lisa/Syncopated Mama

      March 05, 2017 at 10:25 pm

      My daughter’s favorite veggie is cauliflower – I’ll be making these this week!

      Reply
    9. Beverly

      March 05, 2017 at 9:36 pm

      I love the idea of these cauliflower tots and they are low carb. That makes them great for me. Pinning and making this week.
      Bev

      Reply
    5 from 2 votes (1 rating without comment)

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