Cauliflower Tots

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!

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!

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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

• 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.

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.

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!

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

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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.

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Recipe FAQ's and Expert Tips