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Healthy Cauliflower Parmesan Tots

These crispy tots are made with grated cauliflower and parmesan cheese, and baked to perfection. They're a tasty and healthy side dish or snack.

Tasty Team
79% would make again

Under 30 minutes

Healthy Cauliflower Parmesan Tots

Under 30 minutes


for 3 servings

  • 1 large head cauliflower, grated
  • ⅓ cup panko breadcrumbs (20 g)
  • ¼ cup fresh parsley (8 g), minced
  • ½ cup parmesan cheese (55 g)
  • 1 clove garlic, minced
  • ½ teaspoon salt, divided
  • ¼ teaspoon black pepper
  • 1 egg

Nutrition Info

  • Calories 225
  • Fat 13g
  • Carbs 14g
  • Fiber 1g
  • Sugar 1g
  • Protein 15g

Estimated values based on one serving size.


  1. Preheat oven to 400°F (200°C).
  2. Grate the cauliflower with a coarse cheese grater.
  3. Transfer the grated bits to a medium bowl and season with a ¼ teaspoon of the salt. Mix the cauliflower until well incorporated.
  4. Let the cauliflower sit for 20 minutes until the salt has drawn out some of the moisture.
  5. Pour the cauliflower into a kitchen towel and twist to strain as much liquid as you can.
  6. Place the grated cauliflower back into a bowl and mix with the breadcrumbs, parsley, parmesan, garlic, remaining ¼ teaspoon of salt, pepper, and egg, and mix until well combined.
  7. From the mixutre into 15 even sized tots and transfer to a parchment lined baking sheet.
  8. Bake for 20-24 minutes, flipping each halfway through.
  9. Serve with your choice of dipping sauce.
  10. Enjoy!
  11. Busy? Plan your meals for the week using our exclusive meal planner tool in the Tasty app. Download now and get organized.
Healthy Cauliflower Parmesan Tots