Skinny Baked Cauliflower Tots

Skinny Baked Cauliflower TotsHave I told you about my cauliflower obsession? Seriously, I love cauliflower a lot. I also love tater tots – I can’t resist making a whole batch of them every weekend with a side of ketchup.

Today I decided to marry the two. I ran out of potatoes and thought I’d try cauliflower instead.  After all, why not? It’s much healthier, plus I won’t feel guilty eating like a million of these little cauliflower tots. They are also baked so that’s another plus.

Skinny Baked Cauliflower TotsThe mixture for this recipe is pretty simple and easy to put together. You’ll need 2 cups of cauliflower (obviously..), an egg, 1/2 cup of minced onions and 1/4 cup of bell pepper (I used red although, the bell peppers are completely optional), 1/4 cup of breadcrumbs and Parmesan cheese, cheese and salt + pepper to taste. Oh and I almost forgot, I also used 1/4 cup of minced cilantro but you can also use parsley instead.


The only pressure point to the recipe is chopping the cauliflower. I chopped it in the food processor but only pulsed it 3 or 4 times, no more than a few seconds because it can over process very quickly. If you are not sure or think you’ll mess it up, I suggest just chopping it up with a knife real quick.

Next mix all the ingredients in a large bowl, shape them into little tots and bake for 20-25 minutes or until golden brown. Serve with ketchup, eggs, for breakfast, lunch or dinner.

Skinny Baked Cauliflower Tots

Skinny Baked Cauliflower Tots

4.5 from 24 reviews
Cook time:
Total time:
Serves: 30-40 tots


  • 2 cups cauliflower florets
  • 1 large egg
  • ½ cup onion, minced
  • ¼ cup bell pepper, minced (optional)
  • ½ cup cheddar cheese, shredded
  • ¼ cup Parmesan cheese
  • ¼ cup breadcrumbs
  • ¼ minced cilantro or parsley (optional)
  • salt and pepper to taste
  • cooking spray or oil


  1. Preheat oven to 375°F. Spray a nonstick cookie sheet with cooking spray or lightly grease with oil. Set aside.

    Steam cauliflower in hot water for 3-5 minutes or until nice and soft, drain and chopped with a knife or blend in the food processor ( just a few seconds.)

  2. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
  3. Spoon about 1 tablespoon of mixture in your hands and roll into small oval shaped tots.
  4. Place on the cookie sheet ½ inch apart and bake for about 20 minutes, turning halfway through cooking until golden.

Skinny Baked Cauliflower TotsSkinny Baked Cauliflower Tots


  • Betty from "In The Kitchen with Betty"

    This is the second time I hav made these. They are better then potato tots! I added 1 tbsp. Egg beaters in addition to the one egg for better binding. I also added the optional ingredients as well.I baked 20 min THEN turned over and they stayed together perfectly.
    New favorite appetizer!!

  • Maya

    Just made these. My family loves them!!!! Instant hit. Woo hooooo. So glad I decided to give them a whirl. Next time I’m going to try what one person suggested in the comments and make the in muffin tins.

  • Holly

    This was delicious! I made it with GF panko bread crumbs, and added a little spice with Cumin, a little chili powder and some roasted peppers from my farm share. Yum!

  • Norma

    Dairy-free substitution for parmesan cheese is nutritional yeast. Braggs sells it in a shaker jar, and some stores sell it in their bulk section.

  • Patricia

    Good recipe! I had to increase the cooking time to get crispier. Also if you try to turn it half way through cooking will break apart. Next time I will cook for 20 minutes, turn, and cook for 10 more. Where is the serving size or nutritional information?

  • Bill Runions

    I made two batches of these. The 1st batch I made as per recipe. The 2nd batch I left out the salt and added 1 tbls of Fajita seasoning and 2 tbls of minced Jalapenos. There was no comparison. The first batch needed a dip, it was very bland, the second batch was very nice and flavorful. One tip: always keep your hands moist…makes less of a mess. Thanks for the recipe, I will make it again with different ideas.

  • Stephanie

    Sadly, I’m unable to locate any of the recipes. I would love to try several. I’ve opened the page in different browsers and am still unable to find a recipe on anything. What am I doing wrong?

  • Juliane

    So delicious! All the kids at a pot luck gobbled them up. Muffin pans take MUCH less time then rolling! Just a little bit of oil (if even necessary) in each muffin spot, scoop with a 1/4 c. scoop, press into the pans, and pop into the oven. I have doubled the recipe, but quadrupled it today making about 20 “muffins”.

  • Theresa

    Thanks for such a great recipe! We are just starting a vegetarian diet. I made these, however, I added a few extra twist. I didn’t make tots. I made nuggets. I added 1/4 cup more bread crumbs, and I breaded them lightly with panko. I’m sure they are not as “skinny” anymore, but they were delicious! After 10 days of vegetarian meals, some good, some I will never revisit again, these were the biggest hit at our table. They are wonderful with my homemade BBQ sauce!

  • Jessica

    I’ve tired these a couple times now and I really liked them. I’m always looking for new side dishes and this one wasn’t added to the list. YUM!!

  • Rebecca

    Awesome! Whole family loved them. Omitted the onions and peppers so my four year old would eat them. Doubled the recipe and cooked half and stuck the second half of the batter in the fridge and cooked those later. Question….how do these freeze? Or can I freeze the batter for future use. If so, I would make jumbo batches at one time and freeze so we could eat these all month! Thanks for the recipe…. Great kid friendly snacks while making sure they get their veggies! Also, good for the rest of the family too… Good snack to manage blood sugar, and weight!

    • Layla

      They’re very healthy in so many ways! as for the freezing, I like to freeze them either after shaping or after baking. I find it much easier to freeze after baking tho.

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