These cauliflower tots veggie have a slight crisp on the outside and are soft and fluffy textured on the inside. They are freezer-friendly and great for a quick lunch or dinner!

Cauliflower tots served with green beans

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Cauliflower is definitely underrated. It’s usually pushed to the back behind its known counterpart, broccoli, but it is just as nutritious! These cauliflower veggie tots are a great way to serve the veggie and the perfect food for baby-led weaning!

WHAT YOU’LL NEED

Here is what you’ll need to make these cauliflower veggie tots:

Ingredients to make cauliflower tots. See recipe card for detailed ingredient quantities.
  • Riced Cauliflower: The base ingredient for these tots.
  • Egg: Used as a binder to help hold the tots together.
  • Breadcrumbs: Another binding agent to help hold the tots together.
  • Parmesan/Mozzarella Cheese: For added flavor and taste.
  • Onions: For added texture and taste.

PROCESS

  1. Pulse the riced cauliflower into a blender until it becomes a little more fine textured. Use a towel to remove any extra moisture. Add the mixture to a bowl.
  2. Add the egg, breadcrumbs, parmesan, mozzarella and chopped onions to the bowl.
  3. Mix all of the ingredients until combined. Let the mixture sit for a few minutes so that the ingredients can come together.
  4. Scoop out tablespoon sized portions and shape them into a tot shape. Place the tots on a parchment paper lined pan.
  5. Spray the tots with a light layer of oil to help them obtain a golden brown color. 
  6. Bake for 20-25 minutes, shaking the pan halfway through.
Step by step photos demonstrating how to make cauliflower tots. Specifics provided in recipe card.

STORAGE INSTRUCTIONS

Once cooled, store tots in an airtight container in the refrigerator for up to 3 days. To reheat, microwave for 15-20 seconds or until warmed through. You may also reheat the tots in the oven or an air fryer for a few minutes. To freeze, place the cooled tots in a freezer-safe Ziploc bag in an even layer and freeze for up to 3 months.

Cauliflower tots served with ketchup and green beans

SUBSTITUTIONS

  • Eggs: For an egg-free version, substitute the egg with a flax egg by mixing one tablespoon of ground flaxseed meal with three tablespoons of water and letting it sit in the fridge for 15 minutes to set and thicken.
  • Breadcrumbs: I use panko breadcrumbs in this recipe, but for a gluten-free version, replace the breadcrumbs with almond flour.
  • Cheese: For a dairy-free version, substitute the cheese for dairy-free shredded cheese.
Cauliflower tots served with a side of ketchup

RECIPE NOTES

  • If you are making your own riced cauliflower, cut off florets from a head of cauliflower and chop them into smaller pieces. Pulse the small pieces to form a smoother texture and measure out 1.5 cups of mixture. I love using this nutribullet blender to quickly pulse small amounts! The mixture doesn’t have to be completely smooth, just pulsed enough so that there aren’t too many large chunks of cauliflower.
  • I scooped out tablespoon sized portions to make my tots. If you would like smaller tots, scoop out ½ tablespoon sized portions.
  • Finely chop the onions as small as possible so that there aren’t too many large chunks in the tots. Alternatively, you may use a cheese grated to finely grate the onion.
  • You may replace the parmesan cheese with more mozzarella cheese for a lower sodium option.
  • You may also cook these tots in an air-fryer! Air-fry at 400 degrees F for 15 minutes, shaking the basket halfway through.
Oven baked cauliflower tots

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Cauliflower tots served with ketchup and green beans

Cauliflower Tots

These cauliflower tots have a slight crisp on the outside and are soft and fluffy textured on the inside. They are freezer friendly and great for a quick lunch or dinner!
5 from 5 votes
Print Pin Rate
Course: dinner, lunch
Cuisine: American
Keyword: cauliflower, easy veggie tots
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 20 large tots

Ingredients 

  • 12 oz package of riced cauliflower
  • 1 egg
  • ¼ cup fine breadcrumbs
  • ¼ cup parmesan cheese, grated
  • ¼ cup mozzarella cheese
  • ¼ cup finely chopped onion
  • ½ tsp salt optional
  • oil spray ex: avocado oil spray

Instructions

  • Preheat the oven to 350 degrees F (180 degrees C).
  • Finely chop the onion into small pieces.
  • Pulse the riced cauliflower into a blender until it becomes a little more fine textured. Use a towel to remove any extra moisture. Add the mixture to a bowl.
  • Add the egg, breadcrumbs, parmesan, mozzarella and onion to the bowl.
  • Mix all of the ingredients until combined. Let the mixture sit for a few minutes so that the ingredients can come together.
  • Scoop out tablespoon sized portions and shape them into a tot shape. Place the tots on a parchment paper lined pan.
  • Spray the tots with a light layer of oil to help them obtain a golden brown color.
  • Bake for 20-25 minutes, shaking the pan halfway through.

Notes

  • If you are making your own riced cauliflower, cut off florets from a head of cauliflower and chop them into smaller pieces. Pulse the small pieces to form a smoother texture and measure out 1.5 cups of mixture. I love using this nutribullet blender to quickly pulse small amounts! The mixture doesn’t have to be completely smooth, just pulsed enough so that there aren’t too many large chunks of cauliflower.
  • I scooped out tablespoon sized portions to make my tots. If you would like smaller tots, scoop out ½ tablespoon sized portions.
  • Finely chop the onions as small as possible so that there aren’t too many large chunks in the tots. Alternatively, you may use a cheese grated to finely grate the onion.
  • You may replace the parmesan cheese with more mozzarella cheese for a lower sodium option.
  • You may also cook these tots in an air-fryer! Air-fry at 400 degrees F for 15 minutes, shaking the basket halfway through.

Nutrition

Nutrition Facts
Cauliflower Tots
Amount per Serving
Calories
23.12
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
0.5
g
3
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
0.1
g
Monounsaturated Fat
 
0.29
g
Cholesterol
 
10.39
mg
3
%
Sodium
 
46.08
mg
2
%
Potassium
 
62.09
mg
2
%
Carbohydrates
 
2.1
g
1
%
Fiber
 
0.43
g
2
%
Sugar
 
0.53
g
1
%
Protein
 
1.6
g
3
%
Vitamin A
 
32.2
IU
1
%
Vitamin C
 
8.35
mg
10
%
Calcium
 
28.84
mg
3
%
Iron
 
0.2
mg
1
%
* Percent Daily Values are based on a 2000 calorie diet.
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