All products are selected by our editorial team for quality. If you buy through our links, we may earn a small commission at no extra cost to you.
This Cheesy Cauliflower Tots recipe is a brilliant twist on classic tater tots, transforming a beloved snack into a nutritious, low-carb delight.
Made primarily with riced cauliflower, these tots offer a fiber-rich, vegetable-packed alternative that’s naturally gluten-free.
The combination of cheddar and mozzarella cheeses adds a satisfying creamy texture and rich flavor while providing a good source of protein and calcium.
With only 39 calories per tot, this recipe keeps saturated fat and carbs low, making it ideal for those looking to maintain a balanced diet without sacrificing flavor.
What truly makes these tots appealing is their versatility and ease of preparation.
The use of a microwave for steaming cauliflower accelerates cooking time, while baking produces a crispy, golden exterior that’s irresistible.
Whether you’re seeking a quick snack, a kid-friendly side dish, or a meal-prep option that reheats well, these cheesy tots fit the bill.
Their satisfying taste and health-conscious ingredients make them a smart addition to everyday cooking.
Must-Have Tools for Perfect Results
Food Processor
Essential for finely ricing cauliflower quickly and uniformly, ensuring your tots have the perfect texture. Beyond this recipe, it’s a versatile kitchen workhorse for chopping, slicing, and blending ingredients with ease.
Microwavable Container with Lid
Allows for efficient steaming of cauliflower without extra pots, saving time and minimizing cleanup. It’s perfect for quick prep of vegetables and reheating leftovers safely.
Baking Sheet with Parchment Paper
Provides a non-stick surface to bake tots evenly and helps achieve a crispy finish without sticking. Ideal for roasting veggies, baking cookies, and more.
Measuring Cups and Spoons
Precision is key in cooking, and these tools ensure you get the right balance of seasonings and ingredients for consistent flavor every time.
Broiler (Oven Setting)
Though not a tool you purchase, the broiler function is crucial to get that extra golden, crispy top layer, enhancing the tots’ appeal with minimal extra effort.
Cheesy Cauliflower Tots
Equipment
- 1 Food Processor (or coarse grater)
- 1 Microwavable Container with Lid
- 1 Large Baking Sheet
- Parchment Paper (to line the baking sheet)
- Measuring cups and spoons
Ingredients
- 4 cups cauliflower riced (about 1 large head)
- 1 cup shredded cheddar cheese
- 1 cup shredded mozzarella cheese
- 3 cloves garlic finely minced
- ½ tablespoon Italian seasoning
- 4 large eggs
- ½ teaspoon salt adjust to taste
- ¼ teaspoon black pepper adjust to taste
Instructions
- Prepare the Oven and Baking Surface: Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper to prevent sticking and to make cleanup easier.
- Rice the Cauliflower: Cut the cauliflower into manageable florets. Using a food processor, pulse the florets a few times until the texture resembles fine rice. If you don’t have a food processor, use the coarse side of a box grater to shred the cauliflower.
- Cook the Cauliflower Rice: Transfer the riced cauliflower into a microwave-safe bowl and cover it with a microwave-safe lid or plate. Microwave on high for 10 minutes, allowing the cauliflower to soften. After microwaving, let it cool for about 5 minutes to avoid scrambling the eggs later.
- Combine Ingredients: In a large mixing bowl, add the cooked cauliflower rice, shredded cheddar and mozzarella, minced garlic, Italian seasoning, eggs, salt, and pepper. Mix thoroughly until the mixture is well combined and evenly coated.
- Shape the Tots: Using about one tablespoon of the mixture per tot, shape small cylinders or oval-shaped pieces with your hands. Place each tot onto the prepared baking sheet, spacing them slightly apart.
- Bake to Golden Perfection: Bake the tots in the preheated oven for approximately 30 minutes, or until they turn golden brown and firm to the touch. For an extra crispy finish, switch your oven to the broil setting for 1-2 minutes, watching carefully to avoid burning.
- Serve and Enjoy: Remove the tots from the oven and let them cool slightly before serving. These tots pair wonderfully with pizza sauce, ranch dressing, sour cream, or ketchup.
Notes
- No Food Processor? No problem! Simply grate the raw cauliflower using a coarse grater for a similar texture.
- Alternative Cooking Methods: If you don’t have a microwave, steam the cauliflower florets until tender, then rice them using the food processor or grater.
- Freezing Tip: Prepare the tots up to shaping, then place them on a baking sheet lined with parchment paper. Freeze until firm, then transfer to an airtight container. When ready to bake, thaw at room temperature for a couple of hours before cooking as directed.
- Customize Your Flavor: Feel free to experiment by adding herbs like parsley or spices such as smoked paprika for a unique twist.
- Nutrition: Each tot contains approximately 39 calories, 2 grams of protein, and only 1 gram of carbohydrates, making them a light yet satisfying snack.
Chef’s Secrets for Perfect Cauliflower Tots
Achieving the perfect texture and flavor in your cauliflower tots hinges on a few simple but crucial tips.
First, make sure to finely rice the cauliflower so the tots hold together well without becoming mushy.
Using a food processor is ideal, but a coarse grater works in a pinch.
Cooking the cauliflower just right is another key — steaming or microwaving softens it without excess moisture, which can cause sogginess.
After cooking, allow the cauliflower to cool completely before mixing with eggs and cheese; this prevents the eggs from scrambling and helps the tots bind better.
Don’t skimp on the cheese, as it adds richness and acts as a natural binder.
Lastly, broiling the tots briefly at the end of baking crisps up their exterior, giving you that irresistible golden finish every time.
Serving Suggestions That Elevate This Snack
These cheesy cauliflower tots are wonderfully versatile and pair beautifully with a variety of dips and sides.
Classic choices like pizza sauce, ranch dressing, or a tangy marinara complement their cheesy, savory flavor perfectly.
For a healthier twist, try Greek yogurt-based dips or a fresh herb aioli. They also make a fantastic side for grilled chicken or fish, turning any meal into a balanced, satisfying plate.
For a kid-friendly option, serve them alongside fresh veggie sticks and fruit.
Because they freeze well, you can keep a batch ready for quick snacks or party appetizers, making entertaining effortless.
Storage Tips for Freshness and Flavor
To keep your cauliflower tots tasting fresh, store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheat them in an oven or toaster oven rather than a microwave to maintain their crisp exterior.
If you want to prepare ahead, form the tots and freeze them on a baking sheet until firm, then transfer to a freezer-safe container or bag.
They can be stored in the freezer for up to 3 months. When ready to enjoy, thaw at room temperature for a few hours and bake as usual.
This method preserves texture and flavor beautifully, making meal prep a breeze.
Frequently Asked Questions About Tots
1. Can I use frozen cauliflower instead of fresh?
Yes, you can use frozen cauliflower. Just thaw it completely and squeeze out as much moisture as possible before ricing and cooking to prevent soggy tots.
2. Are these tots suitable for a low-carb diet?
Absolutely! With only about 1 gram of carbs per tot, they’re an excellent low-carb alternative to traditional potato tots.
3. Can I make these dairy-free?
You can try substituting the cheeses with dairy-free alternatives, but the texture may change slightly. Nutritional yeast can add cheesy flavor if you want a vegan-friendly option.
4. How can I make these tots crispier?
Broiling the tots for the last 1-2 minutes of baking helps crisp the outsides. You can also lightly spray the tots with cooking oil before baking for extra crunch.
5. Can I add other vegetables or flavors?
Definitely! Finely chopped spinach, shredded carrots, or herbs like parsley and chives can be added to the mixture for a customized taste and extra nutrients.
This recipe is inspired by jocooks and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.