Cauliflower Tots


Tater tots without the taters. Can alter the ingredients: Cheddar and green onion, Mexican cheese blend and chili powder, or bacon and white Cheddar. Let your imagination run wild.

Prep Time:
20 mins
Cook Time:
24 mins
Total Time:
44 mins
30 tots


  • 1 large head cauliflower, broken into florets

  • ½ cup bread crumbs

  • ½ cup shredded Parmesan cheese

  • 1 egg

  • 1 egg white

  • 1 tablespoon minced onion

  • 1 tablespoon parsley flakes

  • salt and ground black pepper to taste

  • canola oil cooking spray


  1. Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.

  2. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 3 minutes. Drain and cool until easily handled.

  3. Chop cauliflower finely until it is the size of rice grains.

  4. Measure out 2 cups cauliflower "rice" into a large bowl. Add bread crumbs, Parmesan cheese, egg, egg white, parsley flakes, minced onion, salt, and black pepper. Form into 30 small logs. Arrange on the lined baking sheet; spray with cooking spray.

  5. Bake in the preheated oven until lightly browned on the bottom, 8 to 9 minutes. Remove from oven, flip, and spray with cooking spray. Continue baking until lightly browned on the other side, 8 to 9 minutes more.

Cook's Note:

You can freeze the tots on a baking sheet until firm, transfer to a plastic bag, and store until ready to bake.

Nutrition Facts (per serving)

117 Calories
3g Fat
15g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 117
% Daily Value *
Total Fat 3g 4%
Saturated Fat 2g 8%
Cholesterol 37mg 12%
Sodium 258mg 11%
Total Carbohydrate 15g 5%
Dietary Fiber 4g 14%
Total Sugars 4g
Protein 8g
Vitamin C 66mg 329%
Calcium 131mg 10%
Iron 2mg 8%
Potassium 489mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

You’ll Also Love