Cheesy Cauliflower Tots

March 4, 2015 | By | Comments (6)


Crispy tater tots—a childhood favorite that still catches my eye every time I see it pop up on a restaurant menu. While the inner child in me would love to order a side of those little bites of potatoey goodness, my adult, health-aware self tells me (kindly) to back away. Luckily for me, I’ve found a way to get the crisp edges and soft inside of the tater tot I love with a much more nutritious profile. If you’re like me and love cauliflower and tater tots, then you will love this hybrid called the cauliflower tot.


  • 2 cups cauliflower florets
  • 1 large egg
  • ¼ cup red bell pepper, chopped
  • ½ cup shredded part-skim mozzarella or shredded cheddar cheese
  • ⅛ cup Parmesan cheese, grated
  • ¼ cup Panko breadcrumbs ( or 4C Gluten-Free Crumbs)
  • Kosher salt and black pepper to taste (about a dash of each)
  • ¼ cup fresh cilantro, chopped
  • Cooking spray

IMG_6674Step 1: Preheat oven to 375° and spray a baking sheet with cooking spray. While the oven is heating, steam cauliflower until fork-tender. Once the cauliflower is steamed, pulse in a food processor until coarsely grated, about 5 pulses.


Step 2: Combine all of the ingredients, and stir together in a large mixing bowl. Because the mixture doesn’t expand in the oven, you can form the tots into any shape you like. I chose oval, for a more traditional look, but you could also form into balls, squares, or even hearts for a fun twist. Form the mixture into desired shape, and place tots on the baking sheet one at a time.


Step 3: Bake for 10 minutes, then flip the tots over. Bake for an additional 10 minutes, or until golden brown.

Serves 6 (serving size: 7 tots)
CALORIES 86; FAT 3.9g (sat 1.8g, mono 1.1g, poly 0.3g); PROTEIN 6g; CARB 6g; FIBER 1g; CHOL 53mg; IRON 1mg; SODIUM 175mg; CALC 111mg

See more: Crisp Cauliflower Fritters 

Recipe inspired by Brunch Time Baker.


  1. maureen830

    I thought the same thing regarding the amount of GF bread crumbs. It should be changed to, or, 1/4 cup gluten-free bread crumbs (such as 4C brand).

    July 29, 2016 at 10:28 am
  2. Three Ways to Get the Most From Your Cauliflower (If You Can Even Find Any) | Cooking Light

    […] Cheesy Cauliflower Tots […]

    February 3, 2016 at 12:25 pm
  3. kmcbrearty

    4C is the company name of the breadcrumbs

    January 18, 2016 at 1:54 pm
  4. Whole Roasted Cauliflower Recipe | Cooking Light

    […] Cheesy Cauliflower Tots […]

    March 18, 2015 at 10:49 am
  5. Rebecca Longshore

    Bev: 4C Gluten Free Crumbs is the name of the product. You would still use 1/4 cup of 4C Gluten Free Crumbs in place of the 1/4 cup of the panko breadcrumbs.

    March 10, 2015 at 12:09 pm
  6. Bev ODannel

    Are you sure 4 cups of gf breadcrumbs. Seems a bit much. I made them using 1/4 cup and they were fine. Fun, delicious and healthy.

    March 10, 2015 at 12:04 pm

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