Cauliflower Tots

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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.

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!

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.

How To Make 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.
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.
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4.73 from 11 votes
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Cauliflower Tots

148 Cals 10 Protein 16 Carbs 5 Fats
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Yield: 4
COURSE: Appetizer, Side Dish
CUISINE: American
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.

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.

Nutrition

Serving: 8tots, Calories: 148kcal, Carbohydrates: 16g, Protein: 10g, Fat: 5g, Saturated Fat: 2g, Cholesterol: 57mg, Sodium: 397mg, Fiber: 3g, Sugar: 3g
WW Points Plus: 4
Keywords: cauliflower tot recipe, cauliflower tots, veggie tots

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263 comments

  1. 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?

  2. Can you make ahead and freeze until ready to use?

  3. 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. 

  4. 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!!!

  5. 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.

  6. Made these today and they were a hit!  Absolutely delicious!

  7. 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?

  8. Why do you say “without cheese and breadcrumbs” on Pinterest and when we come over to your blog recipe, both are listed??

  9. I love this. I make is as a casserole to make it simpler and provide more food for the family.

  10. 👍👍👍👍