Cauliflower Tots

Crispy, cheesy, and irresistibly golden brown, these homemade Cauliflower Tots are a healthier twist on a classic comfort food. Made with tender cauliflower florets, sharp cheddar cheese, and a crunchy layer of panko breadcrumbs, these guilt-free bites are baked—not fried—for a lighter yet satisfying snack or side dish. Seasoned with garlic and onion powder and a touch of Parmesan, these tots are bursting with flavor while staying gluten-free-friendly when using alternative breadcrumbs. Perfectly crisped in the oven with a light mist of olive oil, they’re ready to be dipped in your favorite sauce or enjoyed on their own as a nutritious, vegetable-packed treat. With just 20 minutes of prep and a total bake time of 30 minutes, these delectable tots make for an effortless yet crowd-pleasing dish that’s perfect for kids, parties, or game-day gatherings!

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 cups cauliflower florets
• 1 unit large egg
• 0.5 cup shredded cheddar cheese
• 0.5 cup panko breadcrumbs
• 0.25 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0 as needed olive oil spray

Directions

Step 1

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.

Step 2

Bring a large pot of salted water to a boil. Add the cauliflower florets and cook until tender, about 5 minutes. Drain well and pat dry with paper towels to remove excess moisture.

Step 3

Place the cooked cauliflower in a food processor and pulse until finely chopped. Do not over-process; it should be rice-sized, not pureed.

Step 4

In a large bowl, combine the chopped cauliflower, egg, cheddar cheese, panko breadcrumbs, Parmesan cheese, garlic powder, onion powder, salt, and black pepper. Mix well until all ingredients are well incorporated.

Step 5

Using your hands, shape the mixture into small, tot-shaped pieces about 1 inch in length. Place them onto the prepared baking sheet.

Step 6

Lightly spray the tots with olive oil spray to help them crisp up in the oven.

Step 7

Bake in the preheated oven for 25 to 30 minutes, turning halfway through, until the tots are golden brown and crisp.

Step 8

Remove from the oven and allow to cool slightly before serving. Enjoy your cauliflower tots warm, either on their own or with your favorite dipping sauce.

Nutrition Facts

Serving size	(588.8g)

Amount per serving	% Daily Value*
Calories	600.8

Total Fat 30.5g	0%
Saturated Fat 17.8g	0%
Polyunsaturated Fat g
Cholesterol 266.5mg	0%
Sodium 2256.1mg	0%
Total Carbohydrate 47.9g	0%
Dietary Fiber 10.2g	0%
Total Sugars 10.3g
Protein 40.9g	0%

Vitamin D 41IU	0%
Calcium 771.2mg	0%
Iron 4.1mg	0%
Potassium 1404.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.6%

Protein: 26.0%

Carbs: 30.4%