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Cauliflower Tots Recipe

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4.1 from 9 reviews

This recipe for low-carb cauliflower tots offers a healthy, gluten-free twist on classic tater tots. Made with simple ingredients including steamed cauliflower, cheeses, and almond flour, these tots are baked to golden perfection and make a delicious side dish or snack suitable for the whole family, including kids.

Ingredients

Cauliflower Tots

  • 4 cups cauliflower florets (from 1 head of cauliflower)
  • 1 large egg
  • 1/2 onion, grated
  • 1/4 cup shredded parmesan cheese
  • 1/4 cup shredded cheddar cheese
  • 1/4 cup blanched almond flour
  • Sea salt and freshly ground black pepper, to taste
  • Avocado oil cooking spray

For Serving

  • Ketchup (optional)

Instructions

  1. Preheat Oven: Preheat your oven to 400°F (200°C). Line a rimmed baking sheet with parchment paper to prepare for baking the tots.
  2. Steam Cauliflower: Bring about an inch of water to a boil in a medium saucepan. Place the cauliflower florets in a steamer basket set over the boiling water. Cover and steam for 5 minutes until the florets are tender and easily pierced with a fork.
  3. Process Cauliflower: Working in batches, transfer the steamed florets to a food processor. Pulse for about 10 seconds to chop cauliflower finely into a meal-like texture. Place the processed cauliflower into a clean thin dish towel or cheesecloth and squeeze out as much moisture as possible over the sink. Transfer the dried cauliflower meal to a large mixing bowl.
  4. Mix Ingredients: Add the egg, grated onion, parmesan, cheddar, almond flour, and salt and pepper to the cauliflower in the bowl. Mix thoroughly with a rubber spatula until all ingredients are evenly combined. Let the mixture rest for 5 minutes to help it bind.
  5. Form Tots: Generously spray the prepared baking sheet with avocado oil cooking spray. Using your hands, shape the mixture into about 34 small tater tots, roughly 1 inch long by ½ inch wide. Place them about 1 inch apart on the baking sheet. Spray the tops of the tots generously with cooking spray.
  6. Bake: Bake in the preheated oven for 20 minutes or until golden brown. Carefully flip each tot and bake for an additional 10 minutes until browned and crisp all over.
  7. Serve: While still hot, sprinkle the tots with extra salt if desired. Serve immediately with ketchup on the side if you like.
  8. Storage and Reheating: Store any leftovers in an airtight container in the refrigerator for up to 10 days. To reheat, place tots on a baking sheet and broil on high for a couple of minutes until crispy and heated through.

Notes

  • If using frozen cauliflower, approximately one bag of steamed cauliflower or cauliflower rice can be used, but it may affect texture and has not been specifically tested.
  • Be sure to squeeze out as much moisture as possible from the steamed cauliflower to prevent soggy tots.
  • Avocado oil cooking spray helps achieve a golden crispy exterior while keeping the tots healthier.
  • These tots are best served fresh but can be stored and reheated without significant loss of quality.

Find it online: https://yumntasty.com/cauliflower-tots-recipe/