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Overehead view of a batch of cauliflower tots in a white bowl with a fork

Cauliflower Tots

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.

Course Appetizer, Snack
Cuisine American
Keyword baked cauliflower, cauliflower recipes, cauliflower tots, low carb snacks
Prep Time 15 minutes
Cook Time 12 minutes
Servings 25 cauliflower tots
Calories 22 kcal
Author Kelly


  • 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


  1. Preheat the oven to 400F.
  2. Cut the cauliflower into bite-sized florets and steam for 5 minutes until soft and tender.
    Overhead view of cauliflower florets in a steamer basket
  3. 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.

    A homemade flax egg in a glass mixing bowl beside a bowl full of chocolate chips
  4. 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.

    Ingredients to make cauliflower tots (vegan cheese, vegan greek yogurt, steamed cauliflower and seasonings) in a food processor
  5. 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.
    A batch of unbaked cauliflower tots spread out on a parchment-lined baking sheet
  6. 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!

    A batch of crispy cauliflower tots spread out on a baking sheet

Recipe Notes

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.

Nutrition Facts
Cauliflower Tots
Amount Per Serving (1 tot)
Calories 22 Calories from Fat 9
% Daily Value*
Fat 1g2%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.