Cauliflower Tots

Cauliflower Tots Recipe

Cauliflower Tots


  • 1 medium-sized cauliflower head, cut into florets
  • 1 large egg
  • 1/2 cup shredded cheddar cheese
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup almond flour (or breadcrumbs)
  • 2 green onions, finely chopped
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • Salt and pepper to taste
  • Cooking spray or oil for greasing


Preheat Oven:

  1. Preheat Oven:
    • Preheat your oven to 400°F (200°C). Grease a baking sheet with cooking spray or oil.

Prepare Cauliflower:

  1. Steam Cauliflower:
    • Steam the cauliflower florets until they are tender. This can be done by boiling them for about 5-7 minutes or using a steamer basket. Once cooked, let them cool slightly.
  2. Rice Cauliflower:
    • Place the steamed cauliflower in a food processor and pulse until it reaches a rice-like consistency. Alternatively, you can use a box grater to grate the cauliflower.
  3. Drain Excess Moisture:
    • To avoid excess moisture, place the riced cauliflower in a clean kitchen towel or cheesecloth and squeeze out any liquid.

Mix Ingredients:

  1. Combine Ingredients:
    • In a large bowl, combine the riced cauliflower, egg, shredded cheddar cheese, grated Parmesan cheese, almond flour (or breadcrumbs), chopped green onions, garlic powder, onion powder, salt, and pepper. Mix until all ingredients are well combined.

Shape Tots:

  1. Form Tots:
    • Take a tablespoon of the mixture and shape it into a small tot or cylinder shape. Place it on the prepared baking sheet. Repeat until all the mixture is used, leaving a little space between each tot.
  2. Bake in the Oven:
    • Bake in the preheated oven for 20-25 minutes, or until the cauliflower tots are golden brown and firm to the touch. You can also flip them halfway through for even browning.


  1. Serve Hot:
    • Serve the Cauliflower Tots hot as a delicious and healthier alternative to traditional tater tots.


  • Dipping Sauce: Pair the cauliflower tots with your favorite dipping sauce, such as ketchup, marinara, or a yogurt-based dip.
  • Cheese Options: Feel free to experiment with different cheese varieties for varied flavors.
  • Customize Seasonings: Adjust the seasonings according to your taste preferences. Add herbs like parsley or dill for extra freshness.

These Cauliflower Tots are a tasty and nutritious snack or side dish, perfect for those looking to enjoy a low-carb alternative to traditional tater tots.

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