Cauliflower Tots

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Introduction

Cauliflower Tots are a healthier, veggie-packed twist on traditional tater tots. Made with cauliflower, these tots are seasoned with a blend of herbs, spices, and sometimes cheese, then baked until golden and crispy on the outside, and tender on the inside. They’re perfect as a snack, side dish, or even an appetizer for parties, offering all the delicious crunch of regular tots with the added benefit of a nutritious cauliflower base.

I first made these Cauliflower Tots when I was looking for a low-carb alternative to classic tater tots, and they quickly became a favorite. The cauliflower was mashed to perfection, mixed with a little cheese and seasoning, and baked until crispy—just like the real deal! The result was a flavorful and satisfying snack that could be dipped in ketchup or any sauce of your choice.

What’s great about Cauliflower Tots is how customizable they are. You can add in herbs like parsley, garlic powder, or even grated Parmesan cheese for extra flavor. You can also experiment with adding a bit of breadcrumbs or almond flour to bind the mixture together and make them extra crispy. Whether you’re making them for a healthier snack, to go alongside a meal, or as a fun appetizer, these tots are always a hit!

Perfect for:

  • Snack time
  • Family meals
  • Meal prep
  • Gluten-free diets
  • Vegetarians
  • Game day appetizers

Why You’ll Love This Recipe

Here are 10 reasons why these Cauliflower Tots will become your new favorite snack:

  • Healthy and Low-Carb: Made with cauliflower, these tots are a nutritious, low-carb alternative to traditional potato tots.
  • Crispy Texture: The crispy outside and soft inside make for the perfect bite every time.
  • Easy to Make: You can quickly prepare these tots with minimal ingredients and simple steps.
  • Gluten-Free and Vegan-Friendly: This recipe is naturally gluten-free and can easily be made vegan.
  • Packed with Flavor: The combination of garlic, cheese, and herbs gives these tots a delicious, savory flavor.
  • Perfect for Meal Prep: These tots can be made in advance and stored for later, making them a great addition to your weekly meal prep.
  • Great for Kids: Even picky eaters will love these cauliflower tots as a healthy, fun snack.
  • Versatile Dipping Sauces: Serve with your favorite dipping sauces like ranch, ketchup, or spicy mayo for added flavor.
  • Satisfies Cravings: They give you the crispy satisfaction of fried snacks without the guilt.
  • Light yet Filling: The cauliflower provides a light but filling base, so you won’t feel weighed down after eating.

Preparation and Cooking Time

  • Total Time: 45 minutes
  • Preparation Time: 15 minutes
  • Cooking Time: 30 minutes
  • Servings: 4 servings
  • Calories per serving: Approximately 150-170 calories
  • Key Nutrients: Protein: 6g, Carbs: 10g, Fat: 10g

Ingredients

For the Cauliflower Tots:

  • 1 medium cauliflower head, chopped
  • 1 cup shredded cheddar cheese (or dairy-free cheese for a vegan version)
  • ½ cup almond flour (or breadcrumbs for a non-gluten-free version)
  • 2 large eggs (or flax eggs for a vegan version)
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 tablespoon chopped parsley (optional)

For the Dipping Sauce (optional):

  • ½ cup ranch dressing or spicy mayo
  • 1 tablespoon hot sauce (optional)

Ingredient Highlights

  • Cauliflower: The main ingredient provides a light, nutrient-packed base for the tots.
  • Cheese: Adds flavor and helps the tots hold together for a satisfying texture.
  • Almond Flour: A great low-carb alternative to traditional breadcrumbs.
  • Eggs: Bind the ingredients together, making the tots firm yet tender.

Step-by-Step Instructions

Prepare the Cauliflower:

  1. Preheat Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
  2. Steam the Cauliflower: Steam the cauliflower florets for 5-7 minutes, or until tender. Drain well and let it cool slightly.
  3. Mash the Cauliflower: Place the steamed cauliflower in a food processor or use a potato masher to mash it until smooth.
  4. Remove Excess Moisture: Use a clean kitchen towel or paper towels to squeeze out excess moisture from the mashed cauliflower.

Make the Cauliflower Tots:

  1. Mix Ingredients: In a large bowl, combine the mashed cauliflower, shredded cheese, almond flour, eggs, garlic powder, onion powder, salt, pepper, and parsley. Stir until fully combined.
  2. Shape the Tots: Using your hands, shape the mixture into small, tot-shaped cylinders, about 1.5 inches long.
  3. Place on Baking Sheet: Arrange the shaped tots on the prepared baking sheet, ensuring they are spaced apart.
  4. Bake: Bake for 25-30 minutes, flipping halfway through, until golden and crispy on the outside.

Serve:

  1. Serve with Dipping Sauce: Serve your cauliflower tots warm with your favorite dipping sauce like ranch, spicy mayo, or ketchup.

How to Serve

Here are 10 serving suggestions for Cauliflower Tots:

  • As a Snack: Perfect for a quick, healthy snack.
  • With Dipping Sauces: Pair with your favorite sauce for a flavor-packed bite.
  • As a Side Dish: Serve alongside grilled meats or vegetable-based dishes.
  • For Game Day: Serve as a delicious and healthy alternative to traditional fried snacks.
  • With a Salad: Add to a fresh salad for extra crunch and flavor.
  • For Meal Prep: Make in bulk and store in the fridge for quick, reheatable snacks.
  • As a Kids’ Lunch: A great addition to your child’s lunchbox or after-school snack.
  • With a Burger: Serve alongside a veggie or beef burger for a complete meal.
  • For a Party Platter: Make these cauliflower tots the star of your next gathering.
  • With Roasted Vegetables: Pair with roasted veggies for a wholesome, balanced meal.

Additional Tips

  • Squeeze Out Excess Moisture: Make sure to drain the cauliflower well to avoid soggy tots.
  • Use Non-Stick Spray: For easier removal, spray your baking sheet with non-stick spray.
  • Customize the Flavor: Feel free to add herbs like thyme or rosemary to elevate the flavor.
  • Make Mini Tots: For bite-sized snacks, shape the tots smaller than the usual size.
  • Add Spices: Try adding chili powder, paprika, or cumin for extra flavor.

Recipe Variations

  • Cheese-Free Tots: Omit the cheese for a dairy-free version.
  • Vegan Tots: Use flax eggs and dairy-free cheese for a fully vegan recipe.
  • Add Beef Bacon: For an extra savory twist, mix in crispy beef bacon bits.
  • Spicy Tots: Add a pinch of cayenne pepper or chili flakes to the mix for some heat.
  • Herbed Tots: Incorporate fresh herbs like basil, dill, or oregano for a fragrant touch.
  • Italian Tots: Add grated Parmesan and Italian seasoning for an Italian-inspired flavor.

Special Equipment

  • Food Processor: To mash the cauliflower easily and evenly.
  • Baking Sheet: For baking the tots to crispy perfection.
  • Parchment Paper: To prevent sticking and make clean-up easier.
  • Non-Stick Spray: To help with the easy removal of the tots from the baking sheet.
  • Mixing Bowl: To combine the ingredients thoroughly before shaping the tots.

FAQ Section

  1. Can I use frozen cauliflower?
    Yes, you can use frozen cauliflower. Just make sure to thaw and drain it well before mashing.
  2. How long do these tots last in the fridge?
    These tots can be stored in the fridge for up to 4 days in an airtight container.
  3. Can I freeze the tots?
    Yes, freeze the uncooked tots on a baking sheet before transferring them to a container. They can be stored for up to 2 months.
  4. What can I use instead of almond flour?
    You can use breadcrumbs or oat flour if preferred.
  5. Can I bake them in advance?
    Yes, you can bake them in advance and store them in the fridge for later use. Reheat in the oven for a crispy texture.
  6. How do I get my tots extra crispy?
    Make sure the cauliflower is well-drained and bake at a high temperature for a crispier exterior.
  7. Can I use a different cheese?
    Yes, you can swap in mozzarella, parmesan, or any other cheese you like.
  8. Can I make these without eggs?
    Yes, use a flax egg or another egg substitute.
  9. Can I make a larger batch?
    Yes, simply double or triple the recipe to make more tots.
  10. How do I prevent them from falling apart?
    Ensure you squeeze out all the moisture from the cauliflower and bind the mixture well with flour and egg.

Conclusion

Cauliflower Tots are a healthier, low-carb alternative to traditional tater tots, made with grated cauliflower, cheese, and seasonings, all baked to crispy perfection. These tots have a golden, crunchy exterior and a soft, flavorful interior, making them the perfect snack, side dish, or appetizer. You can customize the flavor by adding herbs like parsley, garlic powder, or onion powder, and even dip them in your favorite sauces like ketchup, ranch, or a spicy mayo.

What makes Cauliflower Tots so special is how the cauliflower acts as a great base for creating a lighter version of the classic tot, while still delivering that satisfying crunch and comforting flavor. Plus, they’re a great way to sneak in some extra veggies, and they’re perfect for anyone looking for a healthier snack option without compromising on taste.

I can’t wait to see how your Cauliflower Tots turn out! Snap a photo and share it on Instagram, tagging me so I can admire your delicious creation. Don’t forget to leave a comment and let me know how you made them your own—I’d love to hear about your personal twist on this tasty, veggie-packed snack!