Move over tater tots; there’s a new tot in town. These tots are made with cauliflower instead of potatoes, meaning they’re packed with nutrients while being lower in carbs. What can’t cauliflower do?
Enjoy these cauliflower tots as an appetizer, side dish, or snack. They’re crunchy, cheesy, and absolutely delicious! The mix of parmesan and cheddar cheese makes these tots so addictive. Want another healthy tater tot recipe? Try my Broccoli Tots!
Key Ingredients You Need
- Cauliflower — When you pick a head of cauliflower, choose a compact one that’s dense and feels heavy for its size. Avoid any that have yellow or brown spots on them. You can also purchase pre-cut florets from the produce section to save prep time.
- Cheese — I use both parmesan and cheddar cheese. They add flavor and help the tots bind together.
- Panko — The panko helps hold onto the moisture when your tots are baking. Leave them out, and you might end up with a dry cauliflower tot.
How to Make Cauliflower Tater Tots
Step 1: Cut the cauliflower into florets and boil until cauliflower is fork-tender.
Step 2: Place the florets into a food processor and pulse until the pieces are the size of a grain of rice. Then, transfer the mixture into a clean kitchen towel and squeeze out any excess liquid.
Step 3: Add the egg, parmesan cheese, cheddar cheese, panko, and onion into the bowl with the cauliflower before seasoning with salt and pepper. Mix with a spatula until well combined.
Step 4: Roll approximately 1 tablespoon of the mixture at a time into a tot shape.
Step 5: Place each tot on the greased or lined baking dish.
Step 6: Bake for 15 to 20 minutes or until golden. Turn the tots halfway through the cooking time.
Tips For This Recipe
- If you don’t have panko breadcrumbs, you can use regular breadcrumbs. You can swap the breadcrumbs for a gluten-free version to make this a gluten-free cauliflower tater tot recipe.
- If you don’t have a food processor, you can use a box grater on a whole head or finely chop the florets manually.
- If you’re having trouble flipping your tots in the oven, use a thin spatula.
- You can buy riced cauliflower at the store to cut down on prep time.
- The more liquid you can squeeze from the cauliflower, the better the tots will hold their shape. Excess liquid will also make the tots soggy, so work your arm muscles and squeeze!
- Do not over boil the cauliflower florets, or they will turn mushy, making it difficult to rice.
Frequently Asked Questions
If you’d like to make these tots a day or two ahead of time, you can form them then keep them covered in the fridge until you’re ready to bake them. You can also freeze them before baking them later.
Any leftover baked cauliflower tots can be stored in an airtight container in the fridge for up to a week. To reheat them, you can bake them or air fry them until warmed through. I would avoid microwaving them as they will not be as crispy.
You can! Freeze the cauliflower tots in a single layer on a lined sheet pan before transferring them to a freezer-friendly bag. Then you can reheat them from frozen, just like a regular store-bought tater tot! They keep well in the freezer for up to 3 months.
I would consider these healthy as they are cauliflower-based. Cauliflower is high in fiber and B-vitamins. They’re also not deep-fried, so there is less oil absorbed into the tots.
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Cauliflower Tots
Ingredients
- 4 cups cauliflower florets ½ to 1 head of cauliflower
- 1 egg
- ¼ cup grated parmesan cheese
- ¼ cup shredded cheddar cheese
- ⅔ cup panko
- ½ onion grated
- salt and pepper to taste
- olive oil spray
- ketchup optional for dipping
Instructions
- Preheat the oven to 400°F and grease a large baking sheet with olive oil spray.
- Cut the cauliflower into florets and boil until cauliflower is fork-tender. Drain.
- Place the cauliflower florets into a food processor and pulse until the pieces are the size of a grain of rice. Then, place cauliflower into a clean kitchen towel and squeeze out the excess liquid, and discard the liquid. Transfer all of the squeezed cauliflower into a large bowl.
- Add the egg, parmesan cheese, cheddar cheese, panko, and onion into the bowl with the cauliflower. Add salt and pepper to taste, and then give it a mix with a spatula until well combined.
- Spoon about 1 tablespoon of the mixture into your hand and then roll into a tater-tot shape. Place each tot on the greased baking dish and bake for 15 to 20 minutes, turning halfway through the cooking time. Cook until the tots are golden but not burned.
- Serve cauliflower tots with ketchup.
Video
Notes
- If you don’t have panko breadcrumbs, you can use regular breadcrumbs. You can swap the breadcrumbs for a gluten-free version to make this a gluten-free cauliflower tater tot recipe.
- If you don’t have a food processor, you can use a box grater on a whole head or finely chop the florets manually.
- If you’re having trouble flipping your tots in the oven, use a thin spatula.
- You can buy riced cauliflower at the store to cut down on prep time.
- The more liquid you can squeeze from the cauliflower, the better the tots will hold their shape. Excess liquid will also make the tots soggy, so work your arm muscles and squeeze!
- Do not over boil the cauliflower florets, or they will turn mushy, making it difficult to rice.
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