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Baked Cauliflower Tots Recipe

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You won't even notice these Baked Cauliflower Tots are healthier than regular Tater Tots! They are so tasty! See the recipe below.

Baked Cauliflower Tots

More Recipes | Gluten Free | Slow Cooker Meals | Kitchen Deals

Baked Cauliflower Tots Recipe

Cauliflower is an essential vegetable to have whether you're on a low-carb eating plan or just trying to include more vegetables on your weeknight meals. It's frugal and goes a long way! 

My kids have never been big fans of cauliflower. They aren't super picky, but if it's not on the table often or just looks unappealing, they will pass. Some kids won't even touch it.  

I love how these Cauliflower Tots look completely like the traditional Tater Tots, so the “unappealing” factor isn't even there.  

Loaded Mashed Cauliflower Head (1 of 1)

“Lower” Carb!

I don't want to say this recipe is “Low Carb” since honestly Panko Bread Crumbs is one of the essential ingredients. Panko contains carbs.

So I would say these are “lower” carb than traditional Tater Tots.  And the best part, of course, is that you're not getting all the preservatives and sodium that comes with those bagged frozen Tater Tots.

That's a win for me! I am not on a zero carb or Keto diet right now but am trying to be mindful of what's in the food I eat, and choosing healthier options when I can.  These make a great side for chicken, steak, pork chops and more.

This recipe only calls for 4 ingredients and it's very easy to make. This Baked Cauliflower Tots recipe is a fun way to sneak in those veggies, and it they taste amazing too!

Print Your Recipe Here

Yield: 4

Oven Crispy Baked Cauliflower Tots

Baked Cauliflower Tots

A tasty way to prepare cauliflower, for a low carb side

Prep Time 20 minutes
Cook Time 15 minutes
Additional Time 10 minutes
Total Time 45 minutes


  • 3 cups finely chopped cooked cauliflower, about 1 medium head of cauliflower
  • 1 cup Italian seasoned panko bread crumbs, be sure they are seasoned
  • 1 cup shredded cheddar cheese
  • 2 eggs


  1. To prepare the cauliflower, chop and boil florets until soft. These can be larger pieces of cauliflower no need to make them too small. Once slightly soft, drain and finely chop with a knife, or pulse a few times in a food processor until it resembles large course crumbs.
  2. Add the 3 cups of chopped cauliflower, breadcrumbs, cheese and eggs into a large mixing bowl. Mix with a large spoon until everything is combined.
  3. Preheat oven to 400F. While oven is preheating, shape cauliflower mixture to form small cylinders that look like tater tots. Make sure to first press the mixture together between your palms before shaping, so that the ingredients stick together better. Place on a baking sheet lined with parchment paper.
  4. Bake for about 15 minutes and then flip tots over and bake for another 10 minutes. If your tots are larger, you may need to bake longer so that they are crispy. Serve with ketchup or other dipping sauce.

Did you make this recipe?

Please leave a comment if you love this recipe!

See More Cauliflower Recipes Here:

Loaded Mashed Cauliflower done Pinterest

Loaded Mashed Cauliflower {Low Carb/Keto} – This Keto recipe is one you can't miss. I love the rich flavors of cheese and bacon with the simple mashed cauliflower. A must try!

Roasted Cauliflower is a SUPER quick way of using up any leftover cauliflower in the fridge. I typically do this if I've gotten some to rice and just didn't get a chance to make it, or there's a great deal at the store on cauliflower. So simple to just add as a healthy side dish!

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