5-Ingredient Baked Cauliflower Tots Recipe (2024)

HomeRecipesCooking for Kids5-Ingredient Baked Cauliflower Tots (Oven or Air Fryer)

Kelly Senyei

Posted: August 23, 2015
Updated: August 02, 2023

from 18 votes

Jump to Recipe

195 Comments

Skip the spuds and ditch the deep-fryer in favor of this quick and healthy recipe for 5-Ingredient Baked Cauliflower Tots that can be made in the oven or in an air fryer.

5-Ingredient Baked Cauliflower Tots Recipe (2)

Table of Contents

  • Why You’ll Love ‘Em
  • Five Simple Ingredients
  • How to Make Cauliflower Tots
  • Tips for Recipe Success
  • Frequently Asked Questions
  • More Veggie Tater Tots Recipes
  • 5-Ingredient Baked Cauliflower Tots Recipe

There are two things I always scour a restaurant menu for: doughnuts and tater tots. My obsession with the former has been well documented around these parts (See: Easy Glazed Doughnut Holes and Air Fryer Biscuit Doughnuts), while the latter is just now making its debut. But before you go reaching for the potatoes, can I gently encourage you to make a mad dash for the cauliflower instead?

Yes, indeed. Potato-less cauliflower tots, a.k.a. a veggie-packed, slightly cheesy, absolutely easy alternative to the traditional finger food we all know and love.

Why You’ll Love ‘Em

Aside from being the ultimate way to sneak veggies into any meal, cauliflower tots have many redeeming qualities:

  • They’re made with only five ingredients. Sweet!
  • They’re baked, rather than fried.
  • They can be made in the oven or in an air fryer.
  • They’re a (nearly) starch-free side dish or snack.

Suddenly craving cauliflower? Preheat your oven (or air fryer!), grab the veggies and feel free to fancify these tots by tossing in fresh herbs or spices for added zing.

Then all that’s left to do is dip and dunk in your choice of sauces, from ketchup to roasted garlic aioli and beyond. Phew. An entire post about tots and not a single Napoleon Dynamite reference. (Now give me some of your tots!)

And for all those with even more cauliflower cravings, don’t miss my top-rated recipes for Mashed Cauliflower with Cheese and Chives, Cheesy Roaster Cauliflower Dip and Roasted Cauliflower Salad with Lemon Dressing.

Five Simple Ingredients

5-Ingredient Baked Cauliflower Tots Recipe (3)
  • Cauliflower: You can’t have cauliflower tots without cauliflower! You’ll need two medium heads of cauliflower for this recipe or 3 cups of cauliflower rice.
  • Onion: The addition of onion elevates the flavor profile, lending a subtle savory note to the tots.
  • Parmesan cheese: I love the flavor Parmesan adds but if you’re looking to go dairy-free, you can omit it.
  • Breadcrumbs: When choosing breadcrumbs, opt for finely ground ones. Or, you can swap in ground oatmeal, almond flour or even crushed-up gluten-free pretzels (just make sure they are finely ground).
  • Egg: The egg acts as a binder, holding all the elements together and ensuring the tots don’t crumble during baking.

How to Make Cauliflower Tots

  1. Preheat the oven and prepare your baking sheet. Preheat the oven to 350°F. Grease a nonstick baking sheet liberally with cooking spray.
  2. Boil the cauliflower, then pulse it. Bring a large pot of salted water to a boil. Add the cauliflower florets to the water and cook them just until fork tender, 5 to 10 minutes. Thoroughly drain the florets and transfer them to a food processor. Pulse the cauliflower for a few seconds just until it breaks down into small pieces (about the size of grains of rice).

Kelly’s Note: Do not overmix the cauliflower or the mixture will be too wet to form (see image below).

5-Ingredient Baked Cauliflower Tots Recipe (4)
  1. Combine ingredients. Measure out 3 packed cups of cauliflower and add it to a large bowl. Stir in the diced onion, Parmesan cheese, breadcrumbs, egg, plus salt and pepper, mixing until thoroughly combined. (The mixture should be roughly the consistency of mashed potatoes.)
5-Ingredient Baked Cauliflower Tots Recipe (5)
  1. Shape the tots. Using your hands, scoop up 1- to 2-tablespoons of the mixture and mold it into a tater tot shape. Place it on the prepared baking sheet and repeat the shaping process with the remainder of the mixture, spacing the tots about 1 inch apart.
5-Ingredient Baked Cauliflower Tots Recipe (6)
  1. Bake to perfection. Bake the tots for about 20 minutes then flip them and bake an additional 10 to 15 minutes until crisped.
  2. Serve and enjoy! Once baked to perfection, remove the tots from the oven and allow them to cool for a minute or two before serving. Enjoy them as they are or pair them with your favorite dipping sauce, such as ketchup, pesto or, my favorite, garlic hummus.

Tips for Recipe Success

  • The Perfect Cut: The onion should be cut small enough so that it’s not too chunky and can be easily mixed into the cauliflower mixture.
  • Season Generously: Cauliflower has a mild flavor, so don’t be shy with the seasoning. Add your favorite herbs, spices, and even garlic or onion powder to enhance the taste.
  • Drain, then Drain Again: Excess moisture from the boiled cauliflower will make it difficult to shape the tots. It’s really important that you thoroughly drain the boiled cauliflower, and when in doubt, you can even squeeze out excess moisture in your hands after you’ve pulsed it in the food processor.
  • Don’t Skip the Flip: This ensures even browning on both sides.

Frequently Asked Questions

Can I use an egg substitute?

I’ve never tried using a flax egg in this recipe or any other egg substitute so I can’t say with certainty what the results would be.

Can these be frozen?

Yes, cauliflower tots can be frozen after baking them. They’ll keep in the freezer for several weeks or even a month when stored in an airtight container or sealable plastic bag. Then to reheat, pop the tots back into the oven, air fryer or microwave and cook them until warmed throughout.

What if I don’t have a food processor?

Grab your sharpest knife and get chopping! The smaller the cauliflower pieces, the more compact your tots will be, so mincing is the way to go.

Can these be made in a mini muffin tin?

Absolutely! You can pack the mixture into a greased nonstick mini muffin pan or in a silicone mold that fits inside an air fryer.

More Veggie Tater Tots Recipes

  • Cheesy Baked Zucchini Tots
  • Baked Butternut Squash Tots
  • Easy Baked Broccoli Tots
  • Air Fryer Sweet Potato Tots
5-Ingredient Baked Cauliflower Tots Recipe (7)

Craving more? Subscribe to Just a Taste to get new recipes, meal plans and a newsletter delivered straight to your inbox! And stay in touch on Facebook, TikTok, Pinterest and Instagram for all of the latest updates.

Side Dish

5-Ingredient Baked Cauliflower Tots

Skip the spuds and ditch the deep fryer in favor of cheesy cauliflower tots made with just five ingredients.

Author: Kelly Senyei

4.45 from 18 votes

5-Ingredient Baked Cauliflower Tots Recipe (8)

Prep Time 30 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr 15 minutes mins

Servings 35 tots

Print Recipe

Ingredients

  • 2 medium heads cauliflower, cut into florets
  • 1/4 cup small diced onion
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup finely ground breadcrumbs
  • 1 large egg

Instructions

  • Preheat the oven to 350°F. Grease a nonstick baking sheet liberally with cooking spray. (See Kelly's Notes for air frying instructions.)

  • Bring a large pot of salted water to a boil. Add the cauliflower florets to the water and cook them just until fork tender, 5 to 10 minutes. Thoroughly drain the florets and transfer them to a food processor. Pulse the cauliflower for a few seconds just until the it breaks down into small pieces (about the size of grains of rice). (Do not overmix the cauliflower or the mixture will be too wet to form.)

  • Measure out 3 packed cups of the cauliflower and add it to a large bowl. (See Kelly’s Notes.) Stir in the diced onion, Parmesan cheese, breadcrumbs, egg, 1 teaspoon salt and ¼ teaspoon pepper, mixing until thoroughly combined. (The mixture should be roughly the consistency of mashed potatoes.) Using your hands, scoop up 1- to 2-tablespoons of the mixture and mold it into a tater tot shape. Place it on the prepared baking sheet and repeat the shaping process with the remainder of the mixture, spacing the tots about 1 inch apart.

  • Bake the tots for about 20 minutes then flip them and bake an additional 10 to 15 minutes until crisped. Remove and serve with ketchup, pesto, hummus or your preferred dipping sauce.

Kelly’s Notes

  • The onion should to be cut small enough so that it’s not too chunky and can be easily mixed into the cauliflower mixture.
  • Any extra puréed cauliflower can be turned into my go-to mashed potato substitute, Mashed Cauliflower with Cheese and Chives.
  • To air-fry the tots: Preheat the air fryer to 400°F. Coat the basket with cooking spray then add a batch of tots. Air-fry the tots for 6 minutes, then flip them once and air-fry an additional 3 to 5 minutes until golden brown and crispy.
  • Did you make this recipe? Don’t forget to give it a star rating below!

Nutrition

Serving: 1tot, Calories: 17kcal, Carbohydrates: 2g, Protein: 1g, Fat: 1g, Saturated Fat: 1g, Trans Fat: 1g, Cholesterol: 5mg, Sodium: 28mg, Potassium: 104mg, Fiber: 1g, Sugar: 1g, Vitamin A: 13IU, Vitamin C: 16mg, Calcium: 18mg, Iron: 1mg

Shoutout

Did you try this recipe?

Share it with the world! Mention @justataste or tag #justatasterecipes!

This post may contain affiliate links.

Recipe by Kelly Senyei of Just a Taste. Please do not reprint this recipe without my permission. If you'd like to feature this recipe on your site, please rewrite the method of preparation and link to this post as the original source.

5-Ingredient Baked Cauliflower Tots Recipe (2024)

FAQs

5-Ingredient Baked Cauliflower Tots Recipe? ›

Measure out 3 packed cups of the cauliflower and add it to a large bowl. Stir in the onion (see Cook's Note), Parmesan cheese, breadcrumbs, egg, 1 teaspoon salt and 1/4 teaspoon pepper, mixing until thoroughly combined. (The mixture should be roughly the consistency of mashed potatoes.)

What are the ingredients in Green Giant veggie tots cauliflower? ›

Cauliflower, Water, Soybean Oil, Modified Wheat Starch, Cornstarch, Wheat Gluten, Wheat Starch, Rice Flour, Modified Potato Starch, Yellow Corn Flour, Dextrin, Salt, Methylcellulose, Sodium Alginate, Sugar, Citric Acid, Garlic Powder, Spices, Baking Soda, Onion Powder, Dextrose, Xanthan Gum, Whey, Dried Whole Egg, Soy ...

What are cauliflower tots made of? ›

Ingredients
  • 16 oz cauliflower, minced.
  • 1 egg.
  • ⅔ cup bread crumbs.
  • 1 cup cheddar cheese, shredded.
  • 1 cup parmesan cheese, shredded.
  • 2 large cloves garlic, minced.
  • ¼ teaspoon salt.
May 14, 2023

Are cauliflower tater tots healthy? ›

Cauliflower tots are arguably less healthy than tater tots

And in that smaller serving, you're getting the same amount of total fat (7 g) and double the saturated fat (1 g vs. 0.5 g). The cauliflower also has more sodium (310 mg vs. 290 mg per serving), plus two grams of sugar as opposed to the sugar-free classic tots.

What can I substitute for tater tots? ›

Zucchini Tots – these are absolutely delicious! I'm a Southern food lover, and big on 'taters – and even I don't miss the potatoes in this extremely delicious version of the classic tater tot. My kids go crazy over these too, & they're super easy!

What are the ingredients in Green Giant cauliflower fries? ›

Cauliflower, Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, Onion, Soybean Oil, Dried Potatoes, Contains Less than 2% of Bacon Pieces (Water, Salt, Sugar, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite), Baking Soda, Buttermilk, Corn Flour, Corn Starch, ...

What is the green version of cauliflower? ›

Also called romanesco broccoli or Roman cauliflower (even though it is neither one), this unusual cultivar of Brassica oleracea dates back to the 16th century. It is sometimes mistakenly called broccoflower, but that name really refers to green-colored cauliflower.

What are the ingredients in Maas River cauliflower tots? ›

Maas River Farms Cauliflower Tots are Cauliflower Florets that are chopped and formed into a tot. Once cooked, they are light to golden brown in color with a firm and crunchy coating.

What makes cauliflower a super food? ›

It's high in vitamins C and K, and is also a good source of folate, which supports cell growth and is essential during pregnancy. Cauliflower is fat-free and cholesterol-free. And it's low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates and 2 grams of dietary fiber.

Is cauliflower healthier than potatoes? ›

Besides offering a lower-starch option, cauliflower also packs a lot more nutrition than a simple white potato or white rice, especially the latter.

Are tater tots junk food? ›

Warning: There's absolutely nothing healthy or nutritionally redeeming about “tater tots.” They're straight up junk food, loaded with fat and salt. But they're also crispy, salty and simply irresistible — no matter what your age. Ore-Ida's Tater Tots were invented in Oregon in 1953 as a way to use up potato scraps.

Is cauliflower more nutritious than potatoes? ›

Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That's why it's popular among the low carb and weight loss communities.

How do I get the crispiest tater tots? ›

A longer cook time will cause the tots to shrink and dry out a little, which makes them even crispier all around on the outside with a potato-y center that's more dense and creamy.

Can I use shredded hash browns instead of tater tots? ›

Can I use frozen hash browns instead of tater tots? Yes, you can, but the texture will vary slightly.

What were tater tots originally called? ›

Tater Tots History and Popularity

Created by Ore-Ida in the 1950s to limit waste during french fry production, tater tots (also known as potato rounds) have come a long way from their humble origin.

What does green cauliflower contain? ›

NameAmountSamples
Vitamin C, total ascorbic acid88.165.4
Thiamin0.080.051
Riboflavin0.1020.09
Niacin0.7340.497
21 more rows

Is cauliflower a healthy veggie? ›

It's high in vitamins C and K, and is also a good source of folate, which supports cell growth and is essential during pregnancy. Cauliflower is fat-free and cholesterol-free. And it's low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates and 2 grams of dietary fiber.

Are Green Giant frozen vegetables healthy? ›

Nutrition: Our product is picked at the peak of perfection® and flash-frozen after harvesting. The nutritional value and flavor are preserved by freezing. This locks in the valuable vitamins and minerals that can be decreased in fresh produce over time as it makes its way to stores and waits to be purchased.

Is cauliflower super healthy? ›

Cauliflower is an extremely healthy vegetable that's a significant source of nutrients. Additionally, it's weight loss-friendly and incredibly easy to add to your diet.

Top Articles
Latest Posts
Article information

Author: Cheryll Lueilwitz

Last Updated:

Views: 6398

Rating: 4.3 / 5 (74 voted)

Reviews: 81% of readers found this page helpful

Author information

Name: Cheryll Lueilwitz

Birthday: 1997-12-23

Address: 4653 O'Kon Hill, Lake Juanstad, AR 65469

Phone: +494124489301

Job: Marketing Representative

Hobby: Reading, Ice skating, Foraging, BASE jumping, Hiking, Skateboarding, Kayaking

Introduction: My name is Cheryll Lueilwitz, I am a sparkling, clean, super, lucky, joyous, outstanding, lucky person who loves writing and wants to share my knowledge and understanding with you.