Baked Cauliflower Tots: 5 Irresistible Healthy Bites

Name: Baked Cauliflower Tots: 5 Irresistible Healthy Bites
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: American
Ingredients: 1 medium head of cauliflower, riced; 1 cup shredded cheese; 1/2 cup breadcrumbs; 1 large egg; 1 tsp garlic powder; 1 tsp onion powder; Salt to taste; Pepper to taste

By:

Christina R. Jones

July 3, 2025

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Hey there, fellow food lovers! If you’re anything like me, you might find yourself craving those crispy, salty snacks from time to time. Well, let me introduce you to my absolute favorite guilty pleasure that’s not so guilty after all: Baked Cauliflower Tots! These little gems are a fantastic alternative to traditional tater tots, and they pack a flavor punch that will leave you wanting more. Not only are they crispy on the outside and tender on the inside, but they’re also a healthy way to sneak in some veggies without sacrificing taste. Seriously, you won’t believe how easy they are to whip up! Whether you’re looking for a fun appetizer to impress guests or just a tasty snack to munch on during movie night, these tots have got you covered. Let’s dive into this delicious recipe that’s sure to become a staple in your kitchen!

Baked Cauliflower Tots - detail 1

Ingredients for Baked Cauliflower Tots

To make these scrumptious Baked Cauliflower Tots, you’ll need a few simple ingredients that come together to create a mouthwatering treat. Here’s what you’ll need:

1 medium head of cauliflower, riced – This is the star of the show, providing that wonderful texture and veggie goodness.
1 cup shredded cheese – I love using sharp cheddar, but feel free to experiment with your favorite cheese!
1/2 cup breadcrumbs – They add that delightful crunch we all crave.
1 large egg – This helps bind everything together, ensuring your tots hold their shape.
1 tsp garlic powder – A must for that savory kick!
1 tsp onion powder – It complements the garlic perfectly, giving an extra layer of flavor.
Salt to taste – Always essential for bringing out the flavors.
Pepper to taste – A little spice goes a long way!

With these ingredients on hand, you’re just moments away from enjoying a healthy snack that hits the spot!

How to Prepare Baked Cauliflower Tots

Now that you’ve got your ingredients ready, let’s dive into making these delicious Baked Cauliflower Tots! The process is straightforward, and I promise the end result will be totally worth it. Just follow these steps, and soon you’ll be enjoying crispy, flavorful bites of goodness!

Step 1: Preheat Your Oven

First things first, you’ll want to preheat your oven to 400°F (200°C). This step is crucial because it ensures that the tots will bake evenly and get that perfect golden-brown color. Trust me, you don’t want to skip this part!

Step 2: Prepare the Cauliflower

Next, let’s get that cauliflower ready! Start by ricing the cauliflower, which basically means chopping it into tiny pieces that resemble rice. You can use a food processor for this, and it makes the job super quick! Once it’s riced, steam the cauliflower for about 5-7 minutes until it’s tender but not mushy. This steaming helps retain moisture, which is essential for the perfect texture. After steaming, let it cool for a few minutes, then squeeze out any excess moisture using a clean kitchen towel or cheesecloth. This step is key to ensuring your tots won’t be soggy!

Step 3: Combine Ingredients

Now, it’s time to mix everything together! In a large mixing bowl, combine the cooled, riced cauliflower with the shredded cheese, breadcrumbs, egg, garlic powder, onion powder, salt, and pepper. I like to add the dry ingredients first before adding the egg, which helps ensure an even distribution. Mix everything until well combined, but don’t overdo it! You want just enough mixing to bring everything together without turning it into a paste.

Step 4: Shape and Bake

Here comes the fun part – shaping your tots! Use your hands to form small, bite-sized shapes from the mixture, about the size of a golf ball. Place them on a baking sheet lined with parchment paper, giving them a little space in between. This helps them bake evenly. Pop them in the oven and bake for 20-25 minutes, or until they’re golden brown and firm to the touch. Keep an eye on them towards the end, as ovens can vary! The smell wafting through your kitchen will be absolutely irresistible!

Why You’ll Love This Recipe

If you’re looking for reasons to fall in love with Baked Cauliflower Tots, you’re in for a treat! Here’s why these little bites of joy are a must-try:

Healthy Alternative: They’re a guilt-free snack that lets you enjoy that crispy texture without the calories of traditional tater tots.
Easy to Make: With just a few simple steps, you can whip up a batch in no time. Perfect for busy weeknights!
Customizable: Feel free to switch up the cheese or add herbs and spices to suit your taste. The options are endless!
Kid-Friendly: These tots are a fun way to sneak in some veggies for picky eaters. Kids love them!
Great for Meal Prep: They store well and can be reheated easily, making them a fantastic snack or side for any meal.

Once you try them, I’m sure you’ll be hooked just like I am!

Tips for Success

To ensure your Baked Cauliflower Tots turn out perfectly every time, I’ve got some tried-and-true tips to share! First, make sure to squeeze out as much moisture from the steamed cauliflower as you can. This step is crucial; otherwise, your tots might end up soggy rather than crispy. If you find the mixture too wet, don’t hesitate to add a bit more breadcrumbs to help with binding.

Also, don’t skip the parchment paper on your baking sheet! It makes for easy cleanup and prevents sticking. As you shape the tots, try to keep them uniform in size for even baking. Finally, keep an eye on them in the oven; every oven is different, and you want that golden-brown perfection. Trust me, these little tweaks will make a world of difference!

Nutritional Information

When you’re munching on these delightful Baked Cauliflower Tots, you might be wondering about their nutritional value. Each serving, which consists of four tots, packs in about 150 calories. They contain 8 grams of fat, with 4 grams being saturated fat. You’ll also get 8 grams of protein, making them a satisfying snack! Plus, they have 12 grams of carbohydrates and 3 grams of fiber, which is great for digestive health. Keep in mind that these values can vary based on the specific ingredients you use, but you can feel good about indulging in these healthy bites!

FAQ about Baked Cauliflower Tots

Got questions about Baked Cauliflower Tots? No worries! Here are some common queries I hear, along with my thoughts to help you out:

Can I use frozen cauliflower for this recipe?
Absolutely! Just make sure to thaw and drain the frozen cauliflower well before ricing and steaming. It will still be delicious!

How do I store leftovers?
If you have any leftover tots (trust me, it’s rare!), store them in an airtight container in the fridge for up to 3 days. Reheat in the oven for about 10 minutes at 350°F (175°C) to get that crispiness back.

Can I make these tots ahead of time?
Yes! You can shape the tots and freeze them before baking. Just pop them in the oven straight from the freezer; you may need to add a few extra minutes to the baking time.

What dipping sauces pair well with Baked Cauliflower Tots?
Oh, the possibilities! I love serving them with a zesty ranch dressing or a spicy aioli. Ketchup is a classic, too, but don’t hesitate to get creative with your favorite sauces!

Can I make them vegan?
Definitely! Substitute the egg with a flaxseed egg (1 tablespoon of ground flaxseed mixed with 2.5 tablespoons of water) and use a plant-based cheese to keep it vegan-friendly. They’ll still be super tasty!

Variations of Baked Cauliflower Tots

One of the best things about Baked Cauliflower Tots is how versatile they are! If you’re feeling adventurous, try mixing in different cheeses for an exciting twist. Mozzarella adds a gooey, melty texture, while feta brings a tangy kick. You could even experiment with pepper jack for a spicy kick!

Herbs are another fun way to change things up. Fresh parsley or chives can brighten the flavor, while dried herbs like oregano or Italian seasoning add depth. If you love a bit of heat, throw in some red pepper flakes for an extra zing!

For a gourmet touch, consider adding finely chopped sun-dried tomatoes or spinach to the mix. These ingredients not only enhance flavor but also add a beautiful pop of color. The options are endless, so don’t be afraid to get creative and make these tots your own!

Storage & Reheating Instructions

Storing your leftover Baked Cauliflower Tots is super simple! Just place them in an airtight container and pop them in the fridge, where they’ll stay fresh for up to 3 days. If you want to keep them longer, you can freeze them before baking. Just make sure to lay them flat on a baking sheet until they’re frozen, then transfer them to a freezer bag.

When it’s time to enjoy them again, reheat your tots in the oven at 350°F (175°C) for about 10 minutes. This will help them regain their delightful crispiness. You’ll love how they taste just as good as when they were freshly made!