Cauliflower Tots

Serves 6
Prep time 20 minutes
Cook time 20 minutes
Total time 40 minutes
Meal type Appetizer
By author Layla
These cauliflower tots disguised as "tater-tots" are very flavorful and have a light and airy consistency about. Kids will love them and never know that they are made from cauliflower.


  • 2 cups steamed cauliflower (chopped coarsely)
  • 1 Large egg
  • 1/2 cup onion finely minced
  • 1/4 cup bell pepper finely minced (yellow, red or orange)
  • 1/2 cup cheddar cheese (shredded finely)
  • 1/4 cup Parmesan cheese (grated finely)
  • 1/4 cup breadcrumbs or panko
  • 1/4 cup parsley or cilantro (optional - I used 1 tablespoon dried parsley)
  • salt and pepper to taste
  • cooking spray or oil (I used spray for fewer fat and calories)


Step 1 Preheat oven to 375°F. Spray a nonstick cookie sheet with cooking spray or lightly grease with oil. Set aside.
Step 2
Steam cauliflower in hot water for 3-5 minutes or until nice and soft, drain.
cauliflower tots
Step 3
Chopped with a knife or blend in the food processor for just a few seconds.
cauliflower tots chopped
Step 4
In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
Step 5
Spoon about 1 tablespoon of mixture in your hands and roll into small oval shaped tots.
cauliflower tots
Step 6
Measure 1 tablespoon of cauliflower tot mix and shape into a tot, pressing mixture together somewhat firmly to hold its tot shape.
cauliflower tots
Step 7
Place on the cookie sheet ½ inch apart. and bake for about 20 minutes, turning halfway through cooking until golden.
cauliflower tots
Step 8
Bake for about 20 minutes, turning halfway through cooking until golden.
Cauliflower tots

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