Cauliflower Tots- Crunchy, golden cauliflower, egg, diced onion, fresh garlic, parsley, melty Colby Jack cheese, and crispy Panko breadcrumbs bring these tots to life for a totally guilt-free veggie snack.
Honestly, I never thought I’d get hooked on anything other than the classic potato tater tot. You know, the ones that come out of the oven smelling like pure comfort food? Well, cauliflower entered the picture, and I found myself in a “let’s see what happens” kitchen experiment. Ever have one of those days? I was really just trying to sneak more veggies in, but wow—what a surprise! Who would’ve thought cauliflower would actually stick the landing?
These little tots were an immediate win at our family table. I mean, they were practically gone before I’d even set them down! There’s just something so satisfying about a snack that feels indulgent but is secretly good for you. I’m not gonna lie, I was pretty proud of myself. Now, they’re a staple in our house and the perfect go-to when we’re craving something crunchy that won’t leave us feeling heavy. If you’re looking for a new favorite to add to your routine, these tots are the way to go!
What makes this Cauliflower Tots Recipe truly special?
These Cauliflower Tots are more than just a veggie take on a classic snack. First, the cauliflower itself—cutting out potatoes brings a lightness that lets you snack guilt-free without losing that satisfying crunch. Add a protein boost from the eggs and cheese, and you’re looking at a snack that actually fills you up without feeling overboard. And here’s the secret: oven-baked instead of fried, so there’s way less fat but still all that crispy goodness. That Colby Jack cheese, though—it melts into the cauliflower and gives every bite a creamy richness you don’t find in frozen tots. Add a dash of fresh parsley, and with the seasoned Panko breadcrumbs, you’ve got yourself a crisp, full-flavored tot that’s as close to indulgent as a veggie can get!
What You Need To Make This Cauliflower Tots Recipe
Each ingredient here plays its own important role in giving these tots their flavor, texture, and that satisfying “tater tot” feel we all love. Let’s break down why every part counts:
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- Cauliflower: This low-carb, fiber-packed veggie keeps these tots light but filling. Cook it just enough so it’s tender but not mushy—nobody wants soggy tots!
- Egg and Egg White: These help hold everything together without feeling heavy. And if your mixture feels a bit dry, an extra egg will do the trick.
- Onion: The diced onion adds a touch of sweetness and crunch, bringing balance to the softer cauliflower texture.
- Garlic: Fresh minced garlic for a nice little kick—just enough to make it interesting without overpowering the flavor.
- Parsley: Fresh parsley adds a touch of color and that classic herb flavor, making the tots taste homemade.
- Colby Jack Cheese: Melts right into the mix, giving that oozy, creamy flavor in every bite. It’s the secret ingredient that ties it all together.
- Seasoned Panko Breadcrumbs: The crunchy element! Panko breadcrumbs keep the outside crispy without a deep-fried texture, making these tots the perfect snack.
- Salt and Pepper: Don’t skip this! These basics bring out all the other flavors and make the tots pop.
Steps To Make Cauliflower Tots
Making these Cauliflower Tots is easier than you’d think, and trust me, they’re worth every minute. Here’s how to make them happen:
- Prepare the Cauliflower: Begin by cooking the cauliflower florets. Pour about ¼ inch of water into a large pan over medium heat until it’s lightly simmering. Drop the heat, add the cauliflower, and cover. Let it steam for around 5 minutes. You want it to be soft enough to chop but not too mushy, or you’ll end up with watery tots. Once they’re done, drain well and let them cool a bit.
- Chop and Mix: Preheat your oven to 400°F. Finely chop the cauliflower, and place 2 cups into a mixing bowl. Add the egg, egg white, diced onion, minced garlic, parsley, Colby Jack cheese, and Panko breadcrumbs. Don’t forget the salt and pepper! Mix everything well, making sure all the cheese and breadcrumbs are evenly incorporated for the best flavor.
- Shape the Tots: Here’s the fun part! Scoop out about 1½ tablespoons of the cauliflower mixture, and shape each portion into a small tot shape. Pro tip: wet your hands slightly so the mixture doesn’t stick. Arrange the tots on a baking sheet, giving them a little space so they bake evenly.
- Bake and Flip: Pop the baking sheet in the oven and bake for about 25 minutes, flipping occasionally to make sure they brown all over. This gives them that golden, crispy shell that makes these tots so irresistible.
- Serve Warm: Serve these up as soon as they’re out of the oven. You can enjoy them as is or with your favorite dipping sauce—ranch, ketchup, you name it!
Storage Options
If you’re meal-prepping these Cauliflower Tots or just want extras for later, here’s what to do. Store them in an airtight container in the fridge for up to three days. If you want to keep them longer, freeze them in a single layer on a baking sheet first, then transfer them to a freezer-safe bag. They’ll last up to three months this way. When you’re ready to eat, reheat in the oven or air fryer to bring back that crispy texture. (Microwaving’s quick, but they’ll be softer.)
Variations and Substitutions
There are so many ways to make these Cauliflower Tots your own! Here are a few ideas to keep things fun and fresh:
- Cheese Swap: Switch out the Colby Jack for sharp cheddar, mozzarella, or even a bit of Parmesan for extra flavor.
- Spice it Up: Want a little heat? Toss in some chili powder or paprika. Or go Italian with some dried basil and oregano.
- Breadcrumb Substitutes: If you’re gluten-free, use gluten-free Panko or even almond flour. Crushed pork rinds work too if you’re going low-carb.
- Add Veggies: Try mixing in finely chopped bell peppers or carrots for added color and sweetness.
- Vegan Option: Skip the eggs and cheese—use a flax or chia egg for binding, and a plant-based cheese alternative.
With these variations, you’ll never get bored of making (or eating) these tots!
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<Remember it later>
Planning to try this recipe soon? Pin it for a quick find later!
Cauliflower Tots
Ingredients
- 2½ cups raw cauliflower florets about 2 cups when cooked
- 1 large egg
- 1 large egg white
- ½ cup onion diced
- 1 teaspoon garlic minced
- 2 tablespoons fresh parsley minced
- ½ cup Colby Jack cheese grated
- ½ cup seasoned Panko breadcrumbs
- Salt and pepper to taste
Instructions
- Prepare the Cauliflower: Begin by cooking the cauliflower florets. Pour approximately ¼ inch of water into a large pan and heat over medium heat until simmering. Reduce the heat to low, add the cauliflower, cover, and allow it to steam for approximately 5 minutes, until the cauliflower is tender yet firm enough to hold its shape. Drain any excess water and let the cauliflower cool slightly.
- Chop and Combine Ingredients: Preheat your oven to 400°F (200°C). Finely chop the cooked cauliflower and place 2 cups of the cauliflower pieces into a mixing bowl. Add the egg, egg white, diced onion, minced garlic, parsley, grated Colby Jack cheese, and seasoned Panko breadcrumbs. Season with salt and pepper as desired. Stir well to ensure the ingredients are thoroughly combined.
- Shape the Tots: Using a measuring spoon, scoop out approximately 1½ tablespoons of the cauliflower mixture. Shape each portion into a tot-like form, resembling a small, oblong oval. Place each tot on a prepared baking sheet, leaving space between them to allow for even cooking.
- Bake the Tots: Transfer the baking sheet to the preheated oven and bake for 25 minutes, turning the tots occasionally to ensure even browning on all sides. Continue baking until the tots are golden and crisp on the exterior.
- Serve: Remove from the oven and serve immediately. These cauliflower tots pair well with a dipping sauce of your choice or as a side to various dishes.
Notes
Nutrition
I’m Bitty, owner of nodashofgluten.com, where I share simple, delicious recipes for all tastes, including gluten-free. Check out my “About Me” page for more info!
