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These kid-friendly cauliflower tots are a great way to get your picky-kids to eat more vegetables! They make a great side dish and are easy to make.
Cauliflower Tots
Last year I fell in love with zucchini tots, and since adapted the recipe using cauliflower instead during the colder months when zucchini isn’t in season. I also had issues with them sticking to my mini muffin pan, and found making them on a non-stick baking sheet the perfect solution. My older daughter loves these, but my toddler still prefers to eat her vegetables raw (go figure!). I’ve also made broccoli cheese tots, they turned out great!
How To Make Cauliflower Tots
Cauliflower Tots
If you need a way to get your family to eat more vegetables, give these a try. These kid-friendly cauliflower tots are so good, they won't realize they are eating cauliflower. They are great as a side dish and are easy to make.
Yield: 4
Serving Size: 8 tots
Ingredients
- 2 cups cooked cauliflower florets, finely chopped
- 1 large egg
- 1 large egg white
- 1/2 cup onion, minced
- 3 tbsp minced fresh parsley
- 1/2 cup reduced fat sharp cheddar cheese, grated
- 1/2 cup seasoned breadcrumbs, can substitute with gluten-free bread crumbs
- salt and pepper to taste
- cooking spray
Instructions
- To cook the cauliflower florets, steam a little over 2 cups raw cauliflower florets in a little water covered for for 4 to 5 minutes or until tender but not mushy, then drain well and dry on paper towel. Using a knife, finely chop and set 2 cups aside.
- Preheat oven to 400°F. Spray a nonstick cookie sheet with cooking spray.
- In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
- Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16-18 minutes, turning halfway through cooking until golden.
- Makes about 32 - 34 tots.
Last Step:
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.Nutrition
Serving: 8 tots, Calories: 148 kcal, Carbohydrates: 16 g, Protein: 10 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 57 mg, Sodium: 397 mg, Fiber: 3 g, Sugar: 3 g
Excellent – thank you, Gina. Do you think, as you morphed one of your crab cake recipes, these tots (as well as your other tot recipes) would work as crispy waffle iron fare?
Can you make ahead and freeze until ready to use?
I made these with cauliflower rice and just make sure to squeeze out all the water. I added garlic powder and onion powder. They held together fine and were really good. I ate them with ranch and hot sauce.
Question, I made these today and the mixture was so sticky I had to wash my hands after every 2 I formed,. I followed the recipe exactly,, is this supposed to happen? If not, any idea what could have gone wrong? They were delicious, but very time consuming to make having to do that!!!
I love cauliflower and these tots were addictive. I may make them as patties or roll them in wax paper and slice them off to bake.
Made these today and they were a hit! Absolutely delicious!
Would like to try this in my air fryer. What temperature and time would you suggest? I also want to try rolling them in Panko instead of incorporating the bread crumbs into the mix. Has anyone tried this?
Why do you say “without cheese and breadcrumbs” on Pinterest and when we come over to your blog recipe, both are listed??
That was not my pin, anyone can change the words.
I love this. I make is as a casserole to make it simpler and provide more food for the family.
👍👍👍👍
Anyone try using goat cheese instead of cheddar?
I tried to make these today, but they turned out really mushy and fell apart easily (after baking). I’m not sure why this happened – should I have put more breadcrumbs? Another egg (I only used one)? Maybe I got my proportions wrong somehow. I’ll probably try it again.
This looks delicious!! I was wonder could you use frozen Cauliflower rice or is it better to use fresh?
I always use frozen riced cauliflower. Just cook it according to directions, Then empty the bowl on paper towel covered newspaper to absorb the water. Let it air dry. Then proceed with your recipe.
Can I use frozen instead of fresh cauliflower?
I used frozen, thawed to room temp and diced with my onion chopper.
How come the recipe’s don’t show the amount of saturated fat? Thanks!
my older ones don’t
Not only are these delicious, they’re easy and super forgiving. My 2.5 year old and 10 mo old are both loving them as I write this. My husband just informed me he wants to eat the whole pan.
This time I added spinach bc I didn’t have any parsley. They were perfect.
I have this recipe printed in my book for months and finally gave it a go yesterday. To say they were a hit would be an understatement. My friend is a tater tot addict and she is trying to eat healthier. I made these for her in my air fryer and she honestly couldn’t stop eating them.
I must be really slow because no one else seems to be confused like me! The recipe says to set aside 2 cups of the chopped cauliflower, but never says what to do with it! Is that the amount I put in the mixture, and the remaining extra is used for something else?
Any sub for the cheese or just leave it out???
Not sure how well it would work without as it helps bind.
Use a vegan cheese like Daiya if it’s a dairy issue.
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