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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
95% would make again

Under 30 minutes

Cauliflower Tots

Under 30 minutes


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!
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Cauliflower Tots