Cheesy Cauliflower Tots - Healthy Recipes Blog (2024)

These cheesy cauliflower tots are quickly mixed in your food processor and then baked in the oven until golden brown.

It's a tasty snack that you can feel good about enjoying. Needless to say, they are perfect for game day!

I started making these tasty tots after my cheesy broccoli tots were such a hit. It occurred to me that I should make a version with cauliflower. So I did, and I think these are actually better than the broccoli ones.

This is probably because cauliflower is milder than broccoli and very similar to potatoes when cooked. So these make a truly wonderful alternative to tater tots.

Ingredients

You'll only need a few simple ingredients to make cauliflower tots. The exact measurements are included in the recipe card below. Here's an overview of what you'll need:

• Olive oil spray: A delicious oil and my favorite to use. If you'd rather use an oil with a higher smoke point, you can use avocado oil instead.
• Cauliflower florets: You can use fresh or frozen, though I prefer to use fresh cauliflower for the best flavor and texture.
• Eggs: I use large eggs in most of my recipes, this one included.
• Kosher salt and black pepper: If using fine salt, you might want to reduce the amount you use, or the tots could turn out too salty.
• Spices: Garlic powder and cayenne pepper. Make sure they're fresh - a stale spice can easily ruin a dish.
• Almond flour: An excellent flour substitute. I use blanched finely ground flour.
• Shredded cheddar: I like to use sharp cheddar for its great flavor.

Instructions

Making cauliflower tots at home is easy because I simply mix everything in the food processor. Scroll down to the recipe card for the details. Here are the basic steps:

• First, steam the cauliflower and drain it.
• Then, add it along with spices, almond flour, and shredded cheddar to the food processor and process to combine.
• Scoop the mixture into a parchment-lined rimmed baking sheet and bake until golden brown. That's it!

Expert tip

Using the food processor is easy. But it also means that the tots are smooth. They don't have these little textured pieces that are typical of traditional tots.

I think they are wonderful! But if a coarser texture is important to you, you might want to chop the cauliflower very finely by hand and then mix the ingredients by hand rather than use the food processor.

Frequently asked questions

Variations

I love this recipe as is and almost always make it as written. But in case you'd like to vary the basic recipe, here are a few ideas for you:

• You can pan-fry the tots instead of baking them. Use a nonstick skillet and cook them over medium heat, about 3 minutes per side, or until golden brown. Work in batches if necessary - you don't want to crowd them in the skillet. I love frying them in ghee - so good!
• Add different spices. ½ teaspoon of onion powder is good.
• Add ¼ cup of dry-grated parmesan to the mixture.
• Add ¼ cup of bacon bits.

Serving suggestions

I usually serve these cauliflower bites as a side dish, but they are also great as an appetizer or snack. Needless to say, they are perfect for game day!

My kids love dipping them in ketchup. I like them dipped in spicy sour cream (¼ cup of sour cream plus 1 teaspoon of chipotle hot sauce).

When I serve them as a side dish, I like to serve these tots with a main dish that I can bake in the same 400°F oven, such as:

• Pork meatballs
• Keto meatballs
• Keto fried chicken
• Baked chicken wings
• Garlic parmesan wings
• Cheeseburger casserole

Storing leftovers

You can keep the leftovers in the fridge, in an airtight container, for 3-4 days. Reheat them in the microwave at 50% power. They are also good when served cold! You can also freeze these tots in freezer bags for up to three months.

Recipe Card

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