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

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  • Chelsea

    These were awesome! It’s really nice to have tater tots that are flavorful and not greasy!
    I did add an extra egg white per egg (I tripled the recipe since I used a whole head of cauliflower) + extra breadcrumbs and everything stayed together just fine! I did process the onion, pepper & onions pretty well in the food processor, maybe 20 pulses, since I didn’t want things chunky. Then I pressed it in a fine mesh strainer to get out the extra liquid.
    Also, since I don’t like my hands smelling like onions, I wear disposable clear gloves (you can get a 100 ct bag at the Dollar Tree).
    I baked half for lunch until golden brown and lightly baked the rest, then flash froze & freezer-bagged them. And they were great out of the freezer a week later!

  • Hank

    Wanted to add a recent discovery. I sometimes don’t measure ingredients 😉 And with these, for awhile I was putting in too much shredded cheese. That resulted in my taters looking like flat round cookies! (the cheese was melting causing this).

    Now that I’ve gone back be very careful with the amount, wow! I think you can be off a bit on the egg amount, or onions, or even the amount of cauliflower. But not the cheese. That’ll mess things up!

  • Jen

    On the 21 day fix Beachbody do you know if it would just be considered a vegetable and probably a healthy fat? What it be any car because of the breadcrumbs

  • Suzeq

    Soooooooo lovely – I couldn’t shape them (the mixture was a bit lose and wouldn’t hold the shape) so I popped them in greased muffin tins and cooked for slightly longer – delish!

  • Hank

    I love these! make them all the time. To continue the low carb theme, try almond meal (not powder) instead of the bread crumbs, also try a low carb Marinara sauce instead of usually sugar heavy ketchup. And for easy clean up, I use parchment paper and put a spoonful of the mix on it, then shape them in the pan.

    No matters how you do it, they are delicious!

  • Jess

    I LOVED these! I had the same problems some others had mentioned about getting them to stick together, so I added an extra egg white. They worked much better after that!

  • Jennette

    I love all the unique ways people are using cauliflower these days. A friend and I were talking last night about the need for warm comfort food when it’s cold outside, but that it’s hard to eat “healthy” comfort food. This will fit the bill for sure. I will have to share this recipe with her! Thanks.

  • Emily L.

    I am making these for my sister, who can’t have gluten or dairy. I replaced the cheese with soy cheese. I don’t know how to replace the parmesan, so I just left it out. Used corn meal instead of bread crumbs.
    They don’t hold together well at all, I couldn’t even get the tot shapes, so they’re just mounds. I chopped the cauliflower up as finely as shown in the picture, so that doesn’t seem to be the problem. Just put them in the oven, so I’ll see how they hold together once it’s time to turn them.

  • Jayme

    I’m going to have to learn how to veganize these. They look great. I was a little disheartened by the egg lol. Replacing the cheese is easy. Egg replacer is kinda pricey.

    • Layla

      Aww I’m sorry to hear that!The egg is what keeps everything together and to be honest I haven’t tried the tots without it. How about trying it without the egg and see what happens. If you do try it without the egg let us know how it worked out. Best of luck! 🙂

    • Rachelle

      Ground flax seed in water. Works great as a egg replacement, tastes great and adds omega 3! I tablespoon water to 3 tablespoons flax meal = 1 egg.

  • judy

    I just made these today. I used the cauliflower, egg, cheddar cheese and some onion powder. (I was in a hurry) They turned out great! Thank you so much for the recipe. I am going to try them ‘your way’ the next time. I like parmesan cheese but just didn’t have any on hand.

  • Shannon

    I made these last night but subbed breadcrumbs for crumbled gluten free Chex cereal (I also made DIY chicken fingers with the same cereal), and they were delicious but I had similar problems as some other commenters with them not sticking together. One egg didn’t seem enough, and two didn’t seem to help. I was able to smash them together enough to make some little fritters/tots, but wasn’t able to shape them much at all. Still, they were tasty and I will be making this recipe again!

    • Layla

      Shannon, thanks for the tip on the gluten free breadcrumbs! If you have issues with them sticking together feel free to add more breadcrumbs and that should solve the issue.

  • Tracey

    I was sceptical making these, sceptical cooking them but they are great. I did them with breadless bread crumbs. I would reduce the onion next time but there will be a next time! Thanks for sharing.

    • Ma Elisa

      Hi! I’m Keto and use almond flour (or coconut flour sometimes) as replacement for flours or bread. It totally worked in my zucchini tots and I’m planning to use it when I make these.

  • Dannielle

    I must be honest. I don’t really like cauliflower but i love pizza. I have been trying to eat better and had actually made a cauliflower crust pizza with healthy ingredients and i really really liked it. I am going home to cook this today and i just know that i’ll love it!

  • Meriam

    This is awesome! I am going to try making a vegan version and post the results on my Facebook ( For all of you vegans and lactose intolerant folk out there, feel free to check back this weekend 🙂

  • Shannon

    I can’t wait to try these with rice cereal instead of bread crumbs to make them gluten free! They look like a great snack for movie night.

  • Anna

    I just tried them but they were falling apart:( do you have any tips what I can do so that doesn’t happen? Thank you! The taste was great though 🙂

  • Judy

    We are currently following the “Banting Food Plan” so always looking for different ideas, we don’t use wheat so I replaced the flour with dessicated coconut and because we love it added garlic. Turned out great, delicious!

  • Naomi

    Hi I made these today however they definitely did not turn out like yours.
    The first batch tasted yummy but fell apart. I took the mix and chopped it all
    even finer they stayed together much better. I think I would reduce the onion my kids are not big fans.
    I wonder if adding 1 egg plus one egg white would help them stay together ??? Thank you so much for your inspiration I will definitely be trying to recreate these again along with some of your other yummy recipes.

  • Sarah

    Made this recipe tonight and the whole family loved them!! Including my 8 month old daughter. Going to make again soon for football Sunday! Thanks for sharing the recipe.

    • Ron Lew

      I had the same problem. Her califlower was much finer than mine after looking at the pictures. Delicious though. I will make again.

  • Kendra

    Do you think the onions are essential? I am not a fan at all so was wondering if you think they’d still turn out??

  • Ashley

    These are amazing!!! I loveeeee cauliflower and use it to make mashed “potatoes” all the time … but never have I made tater tots with it!

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