Cauliflower Tots

These crispy golden tots look and taste just like the real thing but they are secretly made of cauliflower and cheese. ♡

The cauliflower gets steamed and mashed, then mixed with cheddar, breadcrumbs, and an egg to bind it all together. Shape them into little cylinders, bake until golden and crispy on the outside, and serve with ketchup. Kids dip and munch without ever suspecting vegetables are involved.

Kids love the shaping part. Give them the mixture and let them roll their own tots. Let’s make it together.

Ingredients

Cauliflower Tots

• 1 medium head cauliflower, cut into florets
• 1 cup shredded cheddar cheese
• 1/2 cup panko breadcrumbs
• 1 egg, beaten
• 1/2 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Cooking spray

For dipping:

• Ketchup
• Ranch dressing
• Honey mustard

How to Make Cauliflower Tots

1. Steam. Steam or microwave the cauliflower florets for 5 to 6 minutes until tender. Let cool slightly, then squeeze out as much water as possible using a clean kitchen towel. This step is critical for crispy tots.
2. Mix. Finely chop or pulse the squeezed cauliflower in a food processor until it looks like rice. Mix in the cheddar, panko, beaten egg, garlic powder, onion powder, salt, and pepper until combined.
3. Shape. Take about 1 tablespoon of mixture and roll it into a small cylinder shape, like a tater tot. Place on a parchment-lined baking sheet. You should get about 24 to 28 tots.
4. Bake. Spray the tops with cooking spray. Bake at 400F for 15 minutes, flip them carefully, spray again, and bake 10 more minutes until golden and crispy on all sides.
5. Dip. Serve hot with ketchup, ranch, or honey mustard for dipping. They are best straight from the oven when the outside is crunchiest.

Tips

• Squeezing the water out of the cauliflower is the most important step. Wet cauliflower makes soggy tots that fall apart.
• Use a clean kitchen towel and really wring it out. You will be surprised how much water comes out.
• Let kids help shape the tots. It is like playing with dough and they are more likely to eat what they helped make.
• For extra crunch, roll the shaped tots in extra panko before baking.
• These freeze well before baking. Shape, freeze on a sheet, bag them, and bake from frozen adding 5 extra minutes.

Variations

• Broccoli Tots: Swap cauliflower for steamed broccoli using the exact same method.
• Pizza Tots: Add mini pepperoni pieces and Italian seasoning to the mixture. Serve with marinara for dipping.
• Parmesan Crusted: Roll in a mix of panko and grated Parmesan before baking for an extra cheesy crust.
• Air Fryer Tots: Air fry at 375F for 12 minutes, flipping halfway. Even crispier than the oven.
• Zucchini Tots: Use grated zucchini (well-squeezed) instead of cauliflower for a summer version.

FAQ

• Cauliflower Tots

  Crispy golden baked tots made with cauliflower and cheddar cheese that taste just like the real thing.

  Print Recipe

  Prep Time 15 minutes mins

  Cook Time 15 minutes mins

  Total Time 30 minutes mins

  Servings: 4

  Ingredients Method Notes

  Ingredients

    

  • 1 head cauliflower
  • 1 cup shredded cheddar
  • 1/2 cup panko
  • 1 egg
  • 1/2 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/2 tsp salt

  Method

   

  1. Steam. Cook cauliflower until tender, squeeze out all water.
  2. Mix. Chop fine, combine with cheese, panko, egg, and spices.
  3. Shape. Roll into small cylinder shapes, place on baking sheet.
  4. Bake. 400F for 15 min, flip, 10 min more until golden.
  5. Dip. Serve with ketchup or ranch.

  Notes

  Squeeze all water from cauliflower for crispy, sturdy tots.
  Freeze unbaked tots for up to 3 months.

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