Cheesy Cauliflower Tots

Serve these to the family as a side with dinner. The taste is so similar to traditional tater tots, they may not realize it’s cauliflower that they are eating!

Prep Time: 20 minutes

Nutrition Facts

Serving Size: 5 tots

  • Calories 80
  • Carbohydrate 9 g
  • Protein 6 g
  • Fat 3.0 g
  • Saturated Fat 1.4 g
  • Sugars 2 g
  • Dietary Fiber 2 g
  • Cholesterol 30 mg
  • Sodium 150 mg
  • Potassium 340 mg

This Recipe Serves 7


Cooking spray
1 head cauliflower, trimmed (about 1 ½ pounds)
1 egg
1 egg white
½ cup reduced fat, shredded cheddar cheese
1/3 cup breadcrumbs
2 scallions, white and green parts, minced
½ teaspoon salt (optional)
¼ teaspoon ground black pepper


  1. Preheat the oven to 400 degrees F. Coat one large or two small baking sheets with cooking spray. Set aside.
  2. Steam the cauliflower for 10-12 minutes or until soft. Set aside to cool. Once cool, mince the cauliflower.
  3. Stir the remaining ingredients into the minced cauliflower, and let the mixture rest for 10 minutes.
  4. After resting, stir the mixture again. Scoop cauliflower with a tablespoon measure onto the sprayed baking sheet. Form the ball into the shape of a tater-tot. Repeat to make 35 tots.
  5. Spray the top of each tot with cooking spray. Bake for 15 minutes. Turn the tots and bake an additional 10 minutes or until golden brown.

Photo: Cheesy Cauliflower Tots. PNC Photography, Photographer: Peter Papoulakos.

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