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

4.49 from 35 votes

Skinny Baked Cauliflower Tots

By: Layla
Cook25 minutes
Total25 minutes
Servings 30 -40 tots



  • 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.)

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

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  1. 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.

  2. 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.

  3. Mine did not stay together at all… Any ideas as to why?

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

  4. Hi, can these be frozen? Would I freeze them before or after cooking? Thanks!

  5. Lower in carbs and sodium but equal in calories to a serving of Ore Ida tater tots.

    1. Yeah but you aren’t eating processed crap with these!

  6. 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??

  7. These look fantastic and perfect with a side of ketchup! I love that these are a healthy version of the favorite tater tot!

  8. 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!

  9. Ooh, I’m really excited by these, Layla! They look look like they turned out beautifully. I bet they would be wonderful served with eggs for breakfast!

    1. They sure would.I can never have eggs without a said of “tater” tots. Have a great weekend, Helen!

  10. Oh these look delicious! I could probably scarf down the entire batch by myself but at least I wouldn’t have to feel guilty 😉

  11. love these little totters!! what an easy, healthy, fun little recipe to spice up my carb routine 🙂

  12. I love cauliflower and tater tots too, so I know I’d love these! Yum!

  13. What a genius idea! So clever! Mike from The Iron You needs to see these… he’s cauliflower obsessed too!

  14. I love cauliflower too – mainly because it’s such a mild and versatile vegetable. These tots look incredible!

  15. Hi Layle, how clever, I am big fan of cauliflower as well, love this!

  16. What an awesome recipe! I love that you made a healthier version of tater tots with cauliflower, they look delicious!

  17. Great recipe! I like when there is a healthier version of unhealthy snack foods!

    1. Thanks Laura! I also love healthier versions of anything.

      1. Hi there i was wondering if these are able to be frozen? They look amazing! Ta

        1. I made a big batch and cooked half right away and froze the other half. Still tasted great but were even better because all of the prep work was done. This it’s an awesome recipe–a keeper! 🙂

  18. LOVE THIS! I’m already a fan of cauliflower and I love that you turned them into skinny tater tots!