These Cauliflower Tots are baked to crispy perfection and make a fun, healthy and delicious snack, appetizer or side dish! They’re easy to make with just a few ingredients and are also completely kid-friendly, freezer-friendly, gluten-free, dairy-free, grain-free, low carb and keto-friendly.
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Easy Cauliflower Tots Recipe
Looking for a fun and healthy snack to sneak in some extra veggies? These Cauliflower Tots are easy to make with just a few ingredients and bake up golden and crispy. They’re also kid-friendly, freezer-friendly, grain-free, gluten-free, vegan, dairy-free, low carb and keto-friendly.
Ingredients you need
- Cauliflower: 1 medium head, chopped into bite-sized florets.
- Vegan cheddar style cheese: Grated. We like Violife or Treeline. Regular cheese works too if not dairy-free or vegan.
- Almond Flour and tapioca flour: Help to bind the tots together while keeping them gluten-free, grain-free and low carb. You can sub with gluten-free oat flour or gluten-free all purpose flour.
- Tapioca Flour: You’ll need just 2 teaspoons in combination of the almond flour to help the tots get extra crispy and delicious. You can also sub with coconut flour. Omit if you are using the other gluten-free flours mentioned above.
- Flax egg: To make the flax egg, combine 1 tablespoon ground flaxmeal with water and let it sit for 5 minutes, or until it turns thick and gel-like.
- Garlic powder: Just 1/2 teaspoon for flavor.
- Onion powder: 1/3 teaspoon to make the tots delicious.
- Salt: To taste.
- Cracked black pepper: To taste.
How to make Cauliflower Tots
- Preheat the oven: Preheat the oven to 400F.
- Prepare the cauliflower: Cut the cauliflower into bite-sized florets and steam for 5 minutes until soft and tender.
- Add to food processor: Transfer cauliflower to a food processor and pulse until fine. Transfer to the middle of a thin tea towel or cheesecloth and squeeze out as much water as you can. The cauliflower should be much drier, transfer to a bowl.
- Make the flax egg: Whisk together the ground flaxseeds with water. Allow to sit for five minutes, until thick and gel-like..
- Combine the ingredients: Add the cheese, flour, flax egg, garlic, salt and pepper to the bowl and mix to combine until the mixture is sticky enough to hold together. Add more flour or liquid as needed.
- Shape into tots: Line a baking sheet with parchment paper. Use your hands to form tater tot shapes about 1.5 inch long. Place them on the baking sheet and spray both sides with avocado oil spray or olive oil spray.
- Bake: Place in the oven and bake for 20 minutes, flipping halfway.
- Serve: Serve with dips of your choice!
Tips for Success
- Remove extra moisture: Use thick paper towels or a tea towel to wrap the cauliflower and squeeze out as much liquid as you can. This helps prevent soggy cauliflower tots.
- Cook on high: To make the crispiest tots, be sure to preheat your oven before adding the baking pan. This ensures that you get that crispy golden crust.
- Flip: Using a spatula to flip the cauliflower halfway through.
Storage Instructions
How to store: Store any leftover cauliflower tots in an airtight container in the fridge for up to 3 days.
How to freeze: To freeze the already-made tots, place in a single layer on a baking sheet and flash freeze the pan for 20 minutes. Transfer to a large freezer bag or air-tight container and store in the freeze for up to 3 months.
How to thaw: Thaw the totsovernight in the fridge.
How to reheat: Reheat frozen tots on the skillet with a little bit of oil, until heated through. On a cookie sheet in a 300°F oven or air fryer at 315 F until heated through.
More cauliflower recipes you will love:
These Cauliflower Tots are baked to crispy perfection and make a fun, healthy and delicious snack, appetizer or side dish! They're easy to make with just a few ingredients and are also completely kid-friendly, freezer-friendly, gluten-free, dairy-free, grain-free, low carb and keto-friendly.
- 1 medium cauliflower about 4 cups bite sized florets
- ½ cup vegan cheddar style cheese grated. We like Violife or Treeline. Regular cheese works too if not dairy-free or vegan.
- ¼ cup superfine blanched almond flour , you can also sub with gluten-free oat flour or gluten-free all purpose flour.
- 2 teaspoons tapioca flour , you can also sub with coconut flour. Omit if you are using gluten-free oat flour or or gluten-free all purpose flour.
- 1 flax egg , 1 tbsp ground flax seed mixed with 2 tbsp water
- ½ tsp garlic powder
- 1/3 tsp onion powder
- ½ tsp salt
- Cracked black pepper
- Preheat the oven to 400F.
- Cut the cauliflower into bite-sized florets and steam for 5 minutes until soft and tender.
Transfer the cauliflower to a food processor and pulse until fine. Transfer to the middle of a thin tea towel or cheesecloth and squeeze out as much water as you can. The cauliflower should be much drier, transfer to a bowl.
Make the flax egg by combining ground flax seeds with water. Allow to sit for five minutes, until thick and gel-like.
Add the cheese, flour, flax egg, garlic, salt and pepper to the bowl and mix to combine until the mixture is sticky enough to hold together. Add more flour or liquid as needed.
- Line a baking pan with parchment paper. Use your hands to form tater tot shapes about 1.5 inch long. Place them on the tray and spray both sides with some oil.
Place the pan in the oven and bake for 20 minutes, flipping halfway.
Garnish with freshly chopped parsley and serve with dips of your choice!
How to store: Store any leftover tots in an airtight container in the fridge for up to 3 days.
How to freeze: To freeze the already-made tots, place in a single layer on a baking sheet and flash freeze the pan for 20 minutes. Transfer to a large freezer bag or air-tight container and store in the freeze for up to 3 months.
How to thaw: Thaw the totsovernight in the fridge.
How to reheat: Reheat frozen tots on the skillet with a little bit of oil, until heated through. On a cookie sheet in a 300°F oven or air fryer at 315 F until heated through.
judy p -
made these with my son and they were so crispy and tasty. thanks for the recipe!