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Overhead view of a bowl of cauliflower tater tots with ketchup on the side.
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5 from 1 vote

Cauliflower Tots

These crispy Cauliflower Tots are going to be your new favorite snack! Made with only a handful of ingredients, these cauliflower-based tots are a fun and delicious twist on a classic tater tot. Baked instead of deep-fried, these cauliflower tots are a great healthy alternative that kids will love!
Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Course: Appetizer
Cuisine: American
Servings: 4 servings
Calories: 141kcal
Author: Justin Coit


  • 4 cups cauliflower florets ½ to 1 head of cauliflower
  • 1 egg
  • ¼ cup grated parmesan cheese
  • ¼ cup shredded cheddar cheese
  • cup panko
  • ½ onion grated
  • salt and pepper to taste
  • olive oil spray
  • ketchup optional for dipping


  • 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.



  • 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.


Calories: 141kcal | Carbohydrates: 14g | Protein: 9g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 54mg | Sodium: 259mg | Potassium: 369mg | Fiber: 3g | Sugar: 3g | Vitamin A: 185IU | Vitamin C: 49mg | Calcium: 170mg | Iron: 1mg