Cauliflower Tots

Cauliflower is the new kale. Popular products like pizza crust, pasta and even pretzels are using this vegetable as an alternative to starchy carbs. Cauliflower is high in potassium, iron, and zinc and can easily be grated in a food processor to take on a rice-like consistency. Its mild flavor and light color add to its versatility, making it a perfect low carb substitute in many recipes.

These Cauliflower Tots are a nutrient-dense version of the more processed, potato-based tater tots.  Since these tots can be enjoyed with any meal or snack, it’s a delicious and fun way to increase your vegetable consumption. A dollop of ketchup might convince your kids they’re actual tater tots.  Note: This recipe also makes a great pizza crust.



Cauliflower Tots


1 head cauliflower (about 4 cups finely chopped)

1 cup sharp cheddar, grated

2 eggs

1/2 cup panko bread crumbs (or cornmeal for a gluten-free option)

1 teaspoon kosher salt

1/4 teaspoon paprika

1 teaspoon garlic powder

Black pepper (to taste)


Preheat oven to 400 degrees. While oven is preheating, spray a mini-muffin tin with cooking spray. Cut the cauliflower into smaller pieces and pulse in the food processor until it has a fine consistency (like rice). Line a baking sheet with two layers of paper towels. Pour finely chopped cauliflower over paper towels. Spread out evenly and cover with two more layers of paper towels. Press down on cauliflower to remove excess water. After you’ve removed the excess water, place in a large mixing bowl and combine with cheese, eggs, breadcrumbs, salt and spices. Spoon into muffin tins and lightly press down on the mixture. Bake for 20-25 minutes or until lightly browned.

Yields: 48 tots

Adapted from

One Comment Add yours

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.