Skinny Cauliflower Tots

These Cauliflower Tots may be the healthiest version of tater tots I’ve ever had. The potato version is loaded with carbs and usually deep-fried. These cauliflower tots have half as many carbs, one-third less fat, and are higher in protein. It’s a delicious way to sneak some vegetables into your diet!

Skinny Cauliflower Tots

I made an absolute mess of my kitchen making these. I don’t think there is a tidy method to quickly chopping cauliflower by hand. I found cauliflower pieces all over the kitchen when I was done.

While I was mixing the ingredients together and making a mess out of the kitchen, Maja (the cat) kept stretching up my leg wanting attention. It’s a new habit she has developed. I picked her up and held her with one arm while trying to cook with the other. That’s all she wants. She is perfectly content just being held.

Skinny Cauliflower Tots

But, I digress.

This recipe can get a little messy, but I promise it’s worth it. Use your hands to shape the tots using about 1 1/2 tablespoon of cauliflower mix for each. Before baking, the tots are a little fragile and might be difficult to shape. However, they will firm up in the oven. You may add an extra egg to keep them together, but keep in mind the nutritional value will change.

Skinny Cauliflower Tots

These cauliflower tots are pretty amazing. I’ve made cauliflower pizza crust and cauliflower buffalo wings, but these tots blow both of them out of the water. They have a great crunchy crust when browned, but are soft and flavorful inside. It’s the perfect combination.

Skinny Cauliflower Tots

Since this is a healthy recipe, I have included nutrition facts below the recipe. This recipe makes approximately 24 tots, so the serving size is 6 tots. If you decide to make smaller tots, then the nutrition facts will apply to one-quarter of the total tots.

I’m the kind of person that makes smaller tots so I don’t feel guilty eating more of them.

Isn’t that how it works?

Also, be sure to try my Buffalo Cauliflower Tots. They are flavored with a little buffalo sauce, so they really take these tots up to the next level.

Update: For a step-by-step video tutorial, be sure to head over to That Oven Feelin”s YouTube channel or check out the video below!

4.5 from 4 reviews
Skinny Cauliflower Tots
 
Prep time
Cook time
Total time
 
Author:
Serves: 24 tots
Ingredients
  • 2½ cups raw cauliflower florets (about 2 cups when cooked)
  • 1 large egg (*see note below)
  • 1 large egg white
  • ½ cup onion, diced
  • 1 tsp garlic, minced
  • 2 tbsp fresh parsley, minced
  • ½ cup Colby Jack cheese, grated
  • ½ cup seasoned Panko breadcrumbs
  • salt and pepper, to taste
Instructions
  1. First, cook the cauliflower florets by pouring ¼ inch of water into a large pan over medium heat. Once the water is simmering, reduce the heat to low and add the cauliflower. Cover with a lid and let simmer for about 5 minutes. The cauliflower should be tender, but not mushy when done.
  2. Preheat the oven to 400 degrees Fahrenheit.
  3. Chop the cauliflower into fine pieces and place 2 cups of the cauliflower pieces into a medium bowl. Add the remaining ingredients and stir.
  4. Shape about 1½ tablespoon of cauliflower mix into an egg-shape and place on a prepared baking sheet. Be careful not to overcrowd the baking sheet.
  5. Bake for 25 minutes, flipping the tots occasionally to brown each side.
  6. Serve immediately.
Notes
*These cauliflower tots will firm up in the oven. If you are unable to shape the tots at all, then you may add an extra egg. Just keep in mind that the nutritional value will change slightly.

Adapted From: Skinnytaste
Nutrition Information
Serving size: 6 tots Calories: 153 Fat: 7.7 g

 

Cauliflower Tater Tots Nutrition Facts

*Serving size is 6 Cauliflower Tots

27 comments
sthribhai
sthribhai

is there a vegetarian version to it? (without egg, onion and garlic)

DeniseSeaburnRice
DeniseSeaburnRice

I just made these and they are really good, my last batch I actually made some flatter and the turned out crunchier and cooked better inside, (not flat totally)

Sonja
Sonja

I halved this recipe, because i was making it for myself just to try it. They turned out SO GOOD!! I mashed the cauliflower after cooking and draining with a potato masher, right in the pan, then drained again. I also grated the onion and garlic. With ketchup, these really seem potato-y. I have serveral cauliflower recipes saved/pinned, but this is the first ive tried. They are awesome!! I really think flipping them every 5 min made a difference. They really didnt take too long start to finish either. Thanks for the recipe Im so glad I tried it!!

Anna
Anna

I'm so glad you like them Sonja! This cauliflower tot recipe is probably my favorite cauliflower recipe, although the cauliflower pizza crust is a close second. You'll have to give that one a try too!

Jo
Jo

I would recommend greasing the baking sheet. I tend to follow directions about that and it didn't say so I didn't. They stuck so all the yummy browned bits were lost. :( I just realized there was a video and watched it, and it's obvious the sheet is greased. Oh well, still tastes good.

Donna
Donna

I'm going to make these tonight! I'd suggest putting the cauliflower mixture into a pastry bag with a large tip or a zipper bag and cut off the end and squeeze them out that way since the recipe says the mixture is very delicate. Also, Daiya vegan cheese is great and would work really well. It melts like a dream.

Molly
Molly

My husband loved these! He thought there were potatoes and sausage in them. He was wrong about both, but when I tasted them, I found he was right that they did taste savory and hearty, with cheddar cheese and herbs. I made them with 2 eggs, and I seasoned my own breadcrumbs with salt and various dried herbs. I made a lot and will freeze some. Thanks for a very fun recipe!

Anna
Anna

I'm so glad that you and your husband liked them Molly!

Jennifer
Jennifer

Can I use regular bread crumbs?? I don't have panko...

Anna
Anna

Yep! Regular breadcrumbs should work just fine!

April
April

Hi, do you think it would be ok to give the cauliflower a few quick pulses in a food processor, or would that be too much? They sound delicious!!!

Anna
Anna

A few pulses with a food processor should work, but I haven't tried it myself. However, I would pulse the cauliflower in the food processor before it is cooked. Otherwise you may end up with a cauliflower purée. Let me know if you try it April!

lauryn marie
lauryn marie

can i leave out the onions? i hate onions lol

Anna
Anna

Sure! The onions add a bit of texture and flavor to the tots, but you could leave them out. Let me know if you try them!

Ashley
Ashley

This recipe was a hit! My husband LOVES tater tots and he raved about these!

Anna
Anna

I'm so glad that you liked them Ashley. My fiancé can eat plates of these tots!

Gloria
Gloria

Made these tonight and they were great! I didn't have bread crumbs so I just used saltine crackers(maybe not the best choice, but it's all I had on hand!) They were a hit, and we'll definitely be making them again!

Anna
Anna

I'm glad you liked them Gloria - even with the Saltines!

Sherie
Sherie

I don't know if it was me or what but I had a hard time keeping these together. So I used a little bit of flour and it helped. I also used a potato masher to get them into tiny pieces and used a cookie scoop to form them and just pressed them on the sheet a little bit. I will definitely make these again though. I used a cane's dipping sauce I found on pinterest for them. Yummy

Anna
Anna

Love the idea of using a cookie scoop Sherie! You're right, these bites are a little difficult to form, but they do firm up in the oven. My buffalo tots are much easier to form due to the addition of the buffalo sauce. I'm glad you liked them though!

Frances
Frances

I had a similar issue with the first couple, then decided to add another egg and two handfuls more panko, seemed to help a lot (though I admit they still aren't as perfect as Anna has here!)

Erika
Erika

I'm both gluten and dairy-free. I can sub out GF Panko with little problem (I'd think), but do you have a suggestion for an alternative for the cheese? I know I can use a DF cheese, but the taste isn't usually very good and I worry if I just omit the cheese there won't be enough to keep the tots together. Thanks!!

Anna
Anna

Erika, I have heard good things about Daiya Cheese which is dairy-free, but haven't tried it myself. Cheese does work as a binder in these tots, so I would increase the amount of eggs and bread crumbs slightly if you choose not to use it. Let me know if you try it!

Abby
Abby

I'm not sure if it will change the consistency, but cashews soaked in water and then strained and pulsed in the food processor usually is a pretty good substitute for cheese.

SherryG
SherryG

These look lovely! Regarding the mess it makes when chopping the cauliflower, try using a cheese grater placed inside a large bowl or baking dish.

Anna
Anna

That's a great idea Sherry! Thanks for the tip!

Angela
Angela

or you can use a food processor :)

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