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    Home » Recipes » Low Carb Recipes

    Cauliflower Tots

    Published: Feb 5, 2021 · Modified: Jan 4, 2025 by Lauren Kelly · This post may contain affiliate links.

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    Cauliflower Tots are baked, not fried and gluten free, dairy free, sugar free and low carb. Simple to make, loaded with veggies and super healthy, these delicious, crispy Cauliflower Tots will be a tasty dinner, side dish or appetizer!

    Cauliflower tots in a small white bowl on a wood board with other small white bowls with ketchup and white sauce on the board.Pin

    I wanted to create a fun recipe to make for the big game this weekend, something that we can all enjoy, one that is healthy and super delicious. These Cauliflower Tots are exactly all of those things.

    I would say these are perfect for the kids, but being completely honest, I think I ate more than my kids did.

    Being completely honest, I am not a huge fan of football but with having three boys that live and breathe football and a husband who is right there next to them watching, Sundays are all about football in my house.

    We have a regular routine where they would all watch whatever game was on at that time, follow their fantasy football teams and I would cook some kind of cozy comfort food for dinner.

    I had envisioned the when we were renovating our house a few years ago and I am so happy with the layout. The family room opens up to the kitchen and we have a gigantic tv that we can all watch, even while I am cooking.

    For those of you with teenagers you know how important it is to have something you can all watch together as a family. Even though I barely understand football at all, I love that it is our thing on Sundays.

    And Monday nights and now sometimes Thursday nights. Lots of football!

    Well, let's be honest, football is THEIR thing and the food is mine.

    But they love to eat and we all love food so we are all very happy. I love how that all works out.

    If you are looking for some more healthy appetizer recipes, you need to try this Spinach Artichoke Dip, Broccoli Cheese Dip, Jalapeno Poppers and these Cauliflower Fritters!

    These would taste even better with some Spiked Apple Cider!

    Two cauliflower tots stacked on top of each other and the top had a bite taken out of it o a wood board.Pin

    Why You Should Make These Cauliflower Tots

    You only need a few, simple, wholesome ingredients to make these. There are no crazy wild, hard to find ingredients in here.

    Even though these babies are super healthy, they are still really basic. I like simple, easy recipes, nothing fancy over here.

    Easy peasy.

    I added the Cheddar cheese to the ingredients as optional because I have made these both with and without the cheese and they both were delicious. that being said, you can easily omit the cheese and enjoy these completely dairy free.

    I just wanted all of my dairy free friends to know that these are just as yummy without the cheese.

    And no, eggs are not dairy before you write me. I think people think that because eggs are located next to milk and butter in the grocery store?

    I have no clue why people think that but it really is that simple. Eggs are not dairy.

    No these are not your typical foods that you might eat watching the big game, but it's still fun and yummy finger food. It's way more healthy than all of your fried appetizers and dips.

    I always bring something low carb and healthy to parties and gatherings so I am able to eat something guilt free. This way, I am guaranteed at least one healthy dish to have and I won't be tempted to eat something else.

    Now don't get me wrong, I am all about balance and these cauliflower tots are the perfect way to balance out some of those less healthy choices.

    But it is always an advantage when the healthy food actually tastes incredible. Then it doesn't feel like you are restricting yourself at all.

    Recipe Ingredients

    Ingredients for cauliflower tots on a white background.Pin
    • Cauliflower - The most versatile vegetable out there, in my opinion. I love cauliflower, especially cauliflower rice. It is so simple to prepare and totally adaptable to most dishes.
    • Coconut flour - Coconut flour is light, naturally sugar free and low in carbs which makes it extremely versatile for low carb baking. I always use this coconut flour for my baking.
    • Almond flour - My favorite is super fine almond flour in all of my baked goods because it lends the lightest, ideal texture, especially in gluten free desserts.
    • Egg - I like to use cage free, organic eggs for extra nutrients.
    • Garlic powder - So versatile and easy to find in all grocery stores.
    • Extra virgin olive oil - Extra virgin olive oil - My absolute favorite and I use it in most of my recipes.
    • Parmesan cheese - I use freshly shredded Parmesan cheese in this broccoli cheese dip because I really think it tastes is so better. But if you already have pre-shredded Parmesan cheese and want to use, go for it.

    How To Make These Cauliflower Tots

    Cook the cauliflower in a steamer until is fork-tender but making sure to not over cook and get too soft. Let it cool for a couple of minutes and using a paper towel, drain water from the cauliflower and squeezing out all the water.

    Mashed cooked cauliflower in a glass bowl with a silver spoon.Pin

    Using a blender, mash the cauliflower and add all the ingredients except almond flour and olive oil. Stir well until combine.

    Mixture of ingredients in a glass bowl with a wood spoon in it.Pin

    Start with 3 tablespoons of coconut flour and then add additional 1 tablespoon if needed. The paste should be sticky but firm.

    I made these tots into more of a "patty" shape than a "tot" shape because it was easier to form them like that. Then I was thinking how fun it would be to make these into all types shapes, even hearts for Valentine's Day!

    Hands rolling ingredients in a glass bowl next to a baking sheet.Pin

    Using your hands shape the mixture into nuggets (small ones work better). Coat each of them with almond flour.

    Pin

    Bake for 15 minutes in preheated oven. Turn over and bake another 15 minutes or until they start to turn brown.

    I baked these in the oven but I bet you can make these in your air fryer as well. If you do, please come back and let me know how they came out.

    I can only speak to how they come out after baking them, but they really do get crispy and firm. And super tasty.

    Cauliflower tots in white bowl lined with parchment paper on a wooden board.Pin

    Recipe FAQ's and Expert Tips

    Can you make these cauliflower tots dairy free?

    Yes, of course. Simply leave out the Parmesan cheese and they will still taste delicious.

    Will these cauliflower tots still be crispy when reheated?

    Definitely. The best way to reheat these are on a baking sheet in the oven for 15 minutes at 350 degrees for them to remain crispy. Microwaving will make them slightly soft and maybe even mushy.

    Can you freeze these to eat later?

    Absolutely, I always freeze these for later. I wrap them in parchment paper and place in an airtight container and freeze for up to 3 months.

    A hand grabbing a cauliflower tot from a white bowl.Pin

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    Pin

    Cauliflower Tots

    Simple to make, loaded with veggies and super healthy, these delicious Cauliflower Tots will be your family's favorite!
    5 from 11 votes
    Print Pin Rate
    Course: Appetizer, brunch, dinner, Main Course, main dish, meatless, Side Dish, Snack, vegetarian
    Cuisine: American
    Diet: Diabetic, Gluten Free, Vegetarian
    Prep Time: 20 minutes minutes
    Cook Time: 15 minutes minutes
    Total Time: 35 minutes minutes
    Servings: 8 servings
    Calories: 111kcal
    Author: Lauren Kelly

    Ingredients

    • ½ head of cauliflower
    • 3 tablespoons coconut flour, possible additional tablespoon
    • ¾ cup almond flour
    • 1 egg
    • 1 teaspoon parsley
    • 1 teaspoon salt
    • 1 teaspoon baking powder
    • ½ teaspoon garlic powder
    • 1 ½ tablespoons extra virgin olive oil
    • ¼ cup finely grated Parmesan cheese, optional

    Instructions

    • Chop the cauliflower head into florets. Cook the cauliflower in a steamer until is fork-tender but making sure to not over cook and get too soft.
    • Preheat oven to 375 °F. Spray a baking pan with cooking spray or spread olive oil to coat.
    • Let it cool for a couple of minutes and using a paper towel, drain water from the cauliflower and squeezing out all the water.
    • Using a blender, mash the cauliflower and add all the ingredients except almond flour and olive oil. Stir well until combine.
    • Start with 3 tablespoons of coconut flour and then add additional 1 tablespoon if needed. The paste should be sticky but firm.
    • Using your hands shape the mixture into nuggets (small ones work better). Coat each of them with almond flour.
    • Set the nuggets in prepared baking tray with one inch of space between them as they will expand somewhat.
    • Bake for 15 minutes in preheated oven. Turn over and bake another 15 minutes or until they start to turn brown.
    • Keep them in the fridge, in a covered airtight container, for up to one week.

    Notes

    To store in the refrigerator: Place in an airtight container in the refrigerator for up to 5 days. This is perfect to make on a meal prep day to have for lunch or snack for the week.
    To store in the freezer: Wrap them in parchment paper and place in an airtight container and freeze for up to 3 months.

    Nutrition

    Calories: 111kcal | Carbohydrates: 6g | Protein: 4g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 20mg | Sodium: 368mg | Potassium: 118mg | Fiber: 3g | Sugar: 1g | Vitamin A: 31IU | Vitamin C: 17mg | Calcium: 63mg | Iron: 1mg
    Tried this Recipe? Pin it for Later!Mention @lkellynutrition or tag #lkellynutrition!

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    Reader Interactions

    Comments

    1. Olivia

      January 25, 2023 at 6:06 pm

      5 stars
      I am obsessed with these cauliflower tots! They are too good and so easy to make, thank you for this recipe!!

      Reply
    2. Andrea Thueson

      January 25, 2023 at 5:25 pm

      5 stars
      I took a gamble and made these for my kids, and I am happy to report that my kids loved them! I am so happy to have found this recipe.

      Reply
    3. April

      January 25, 2023 at 3:17 pm

      5 stars
      Loved these! Made them as one of our snacks for movie night - they were a hit!

      Reply
    4. Natasha

      January 03, 2022 at 11:22 pm

      5 stars
      Made this recipe with cheese as we love cheese at home and my family loved these Cauliflower Tots! We just found a new favorite, thanks for sharing.

      Reply
    5. Toni

      January 03, 2022 at 11:46 am

      5 stars
      This is seriously amazing! Everyone at my house loved it!

      Reply
    6. Jennifer

      January 03, 2022 at 10:35 am

      5 stars
      These cauliflower tots are addicting!! So delicious!

      Reply
    7. Kim

      February 08, 2021 at 1:19 pm

      5 stars
      I"m usually not a substituting cauliflower fan, but these weren't bad! The breading and seasoning were perfect! Thank you.

      Reply
      • lauren.kelly

        February 08, 2021 at 1:20 pm

        I am so happy you liked them!

        Reply
    8. Matt Taylor

      February 08, 2021 at 1:11 pm

      5 stars
      Cauliflower is so awesome and versatile. These cauliflower tots look great, I can't wait to try them.

      Reply
      • lauren.kelly

        February 08, 2021 at 1:20 pm

        I hope you love them as much as we do!

        Reply
    9. Lily

      February 08, 2021 at 12:53 pm

      5 stars
      These cauliflower tater tots were delicious and so perfectly crispy! I could not stop eating them!

      Reply
      • lauren.kelly

        February 08, 2021 at 1:21 pm

        Yay! So happy to hear that!

        Reply
    10. Allyson Zea

      February 08, 2021 at 12:43 pm

      5 stars
      I love tots so I am definitely going to try this out! YUM!

      Reply
      • lauren.kelly

        February 08, 2021 at 1:21 pm

        Enjoy!!

        Reply
    5 from 11 votes (1 rating without comment)

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