Cauliflower Tots Recipe

Cauliflower Tots Recipe

How To Make Cauliflower Tots

Cauliflower tots is a version of tater tots that makes use of cauliflower instead of the usual potatoes. Surely a delicious way of transforming veggies!

Preparation: 10 minutes
Cooking: 20 minutes
Total: 30 minutes



  • 2cupscauliflower florets,cooked finely chopped
  • 1large egg
  • 1large egg white
  • ½cuponion,minced
  • 3tbspfresh parsley,minced
  • ½cupreduced fat sharp cheddar cheese,grated
  • ½cupseasoned breadcrumbs,can substitute with gluten-free bread crumbs
  • salt and pepper,to taste
  • cooking spray


  1. To cook the cauliflower florets, steam a little over 2 cups of raw cauliflower florets in a little water covered for about 4 to 5 minutes or until tender but not mushy. Drain well and dry on a paper towel. Using a knife, finely chop and set 2 cups aside.

  2. Preheat oven to 400 degrees F.  Spray a nonstick cookie sheet with cooking spray.

  3. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.

  4. Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for about 16 to 18 minutes, turning halfway through cooking until golden. Makes about 32 to 34 tots.


  • Calories: 179.53kcal
  • Fat: 9.06g
  • Saturated Fat: 3.92g
  • Trans Fat: 0.20g
  • Monounsaturated Fat: 2.88g
  • Polyunsaturated Fat: 1.16g
  • Carbohydrates: 15.40g
  • Fiber: 2.21g
  • Sugar: 2.88g
  • Protein: 9.61g
  • Cholesterol: 63.33mg
  • Sodium: 300.47mg
  • Calcium: 165.68mg
  • Potassium: 279.73mg
  • Iron: 1.38mg
  • Vitamin A: 75.50µg
  • Vitamin C: 31.06mg
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