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95% would make again

Cauliflower Tots

These cauliflower tots are a healthier alternative to traditional potato tots. They're made with cauliflower, cheese, and breadcrumbs and baked to crispy perfection, making them the perfect side dish or snack.

Tasty Team
May 15, 2023
Cauliflower Tots


for 4 servings

  • 16 oz cauliflower (455 g), minced
  • 1 egg
  • ⅔ cup bread crumbs (75 g)
  • 1 cup cheddar cheese (100 g), shredded
  • 1 cup parmesan cheese (110 g), shredded
  • 2 large cloves garlic, minced
  • ¼ teaspoon salt

Nutrition Info

  • Calories 492
  • Fat 23g
  • Carbs 41g
  • Fiber 4g
  • Sugar 5g
  • Protein 29g

Estimated values based on one serving size.


  1. Fill a saucepan with water and bring to a boil. Aggressively season it with salt. Blanch the cauliflower in boiling water for about 5 minutes. Drain and finely chop the cooked cauliflower.
  2. In a mixing bowl, add cauliflower, egg, bread crumbs, cheddar cheese, parmesan cheese, garlic, and salt. Chill in the refrigerator for 15-20 minutes.
  3. Preheat your oven to 400°F (200°C).
  4. Spray a nonstick baking sheet with nonstick spray.
  5. Shape the mixture into tot shapes and spread them evenly on the sheet. Bake for 10 minutes at 400°F (200°C). Flip and then bake for an additional 10 minutes on the other side until golden brown.
  6. Enjoy!
Cauliflower Tots