Cauliflower Tots
Cauliflower Tots are cheesy, crispy, and kid-approved. This veggie-packed version of tater tots trades cauliflower for potatoes to make your family’s new favorite side dish — and they’re gluten-free!
Serve these Cauliflower Tots alongside Mini Shepherd Pies for a comforting dinner the whole family will love.
Table of Contents
Delicious Details
- Cuisine Inspiration: American
- Primary Cooking Method: Oven
- Dietary Info: Gluten-free
- Skill Level: Easy
I Can’t Get Enough of These Cauliflower Tots
These crisp little morsels are one of my best vegetable recipes ever. I love that they mimic classic tater tots, but they’re made with shredded cauliflower instead of shredded potatoes! Cauli tots are also baked rather than fried, which does double duty in keeping them lighter while allowing the edges to get deliciously crispy and the cheese to melt until it’s nice and toasty. Tots are a great and easy side to Pan Seared Cube Steaks or Beefaroni, which can be whipped up while the tots are in the oven. Some more highlights include:
- My kids love them. Yes, this is such a bonus! Both the kids and the adults at the table gobble these up fast.
- You can double the recipe. I love these tots so much I’ll often make a double batch, serve one round for dinner, and then freeze the rest for another time.
- Lighter than tater tots. The swap of cauliflower for potatoes and baking the tots in the oven keeps things from feeling heavy or greasy.
- Great with … everything. From burgers to dipping sauces, there are so many ways you can serve these veggie tots.
What You’ll Need
Cauliflower plus cheese and cornmeal (or gluten-free breadcrumbs) come together to make a quick snack or side. Here’s a look at what you’ll need, with the full ingredient amounts included in the recipe card at the end of this post.
- Cauliflower: You’ll need about 1/2 head of cauliflower for this recipe. You can make roasted cauliflower with the rest of the head, or double the recipe and use the entire head of cauliflower. Yes, you are reading the recipe correctly – you do NOT cook the cauliflower before shredding it.
- Salt: I used kosher salt in these tots.
- Cheddar Cheese: Use about 1 cup of sharp cheddar cheese or another hard, flavorful cheese such as parmesan or Gruyere.
- Cornmeal: Gluten-free cornmeal helps to hold the tots together. You could also use gluten-free bread crumbs or ground oats (oat flour).
- Egg: A large egg is essential in binding the ingredients together to give structure to the tots.
- Seasonings: Ground mustard and black pepper.
How to Make Crisp Cauliflower Tots
Use a mini muffin pan to help shape the tots. I’ve included an overview below of how to make this recipe, and you can find the detailed instructions in the recipe card.
- Drain the cauliflower. Sprinkle the shredded cauliflower with salt, then let it sit to release moisture before squeezing out the water.
- Add to a bowl. Place the drained cauliflower in a bowl.
- Add remaining ingredients. Now add the cheese, cornmeal, egg, 1/2 teaspoon salt, dry mustard, and pepper to the cauliflower.
- Mix thoroughly. Use a fork to mix the tot batter together.
- Add to pan. Divide the mixture between greased muffin cups, pressing it down.
- Cook: Bake at 400°F for 20-25 minutes or until golden brown.
Tips and Variation Ideas
- Spray your muffin tin. You’ll want to coat it really well. I don’t love using tons of nonstick cooking spray, but in this case, it will ensure you can get your tots out of the muffin tin. You can also use a silicone muffin pan, but the bottoms don’t get quite as browned and crisp.
- Ensure crispness. Squeeze out as much liquid as you possibly can and really pack the mixture into the muffin tins. This will ensure nice, crispy tots.
- Try another cheese: Sharp, medium, or mild cheddar works, or try another melty cheese like Jack or Fontina. Or do a mix of cheeses. You can try my Pepper Jack Cauliflower Tots or Parmesan Mozzarella Cauliflower Tots.
- Season them up: Give them a sprinkle of garlic powder, taco seasoning, or make Old Bay Cauliflower Tots (they taste a little like Red Lobster Cheddar Bay Biscuits!).
- Grain-free: To make these grain and gluten-free, use almond flour or quinoa flour instead of cornmeal.
- Buy riced cauliflower: Look for already-riced (shredded cauliflower) in the refrigerated or frozen section of your grocery store and save yourself some prep time.
- Try other vegetables: If you can find other riced veggies like broccoli or mixed vegetables at the store, swap them for the cauliflower in equal amounts.
How to Store and Reheat Extras
Make a double batch and freeze one for later. Here’s how to store cauliflower tots:
- Fridge – Place leftover, cooled tots in an airtight container and store them in the fridge for up to 1 week.
- Freezer – Add cooled tots to a freezer-safe container or sealable, freezer-safe bag and store them in the freezer for up to 3 months. You can reheat the tots straight from the freezer following the directions on the recipe card.
- To Reheat – Spread out the tots in an even layer on a baking sheet and place them under the broiler on high heat until heated through and crispy, about 2-3 minutes.
Make It a Meal
- Burgers. Serve cauliflower tots with Greek Burgers or Air Fryer Hamburgers. Keep it a vegetarian meal with Black Bean Quinoa Burgers.
- Fries. A big plate of crunchy, salty fries like my Air Fryer Truffle Fries, Air Fryer French Fries, or Herbes du Provence Sweet Potato Fries.
- As an appetizer. Dip your tots in homemade ketchup or store-bought ketchup for the easiest appetizer or snack! I also love them with a bowl of Homemade Balsamic Ketchup, Buffalo Ranch, Avocado Ranch Dressing, or Greek Yogurt Ranch Dip.
- Grilled cheese. Skip the fries with your Gluten Free Air Fryer Grilled Cheese Sandwich and serve cauliflower tots instead!
More Cauliflower Recipes
Cauliflower Tots
Cauliflower Tots is a veggie-packed version of tater tots that trades cauliflower for potatoes. Easy, gluten-free, and kid-friendly!
Servings: 4 servings, 6 tots each (makes 24 tots)
Ingredients
- 3 cups shredded cauliflower (about half of a head. See Note.)
- 1 teaspoon kosher salt, divided
- 4 oz. shredded sharp cheddar cheese (about 1 cup)
- ¼ cup cornmeal (bread crumbs or ground oats also work)
- 1 large egg
- ½ teaspoon dry ground mustard
- ¼ teaspoon black pepper
Instructions
- Preheat your oven to 400°F. Spray a mini muffin tin with oil or cooking spray.
- Place 3 cups shredded cauliflower in a kitchen towel and sprinkle with 1/2 teaspoon kosher salt. Toss slightly and let sit for about 10 minutes. Then squeeze out the excess moisture.
- Combine the squeezed cauliflower, 4 oz. shredded sharp cheddar cheese, ¼ cup cornmeal, 1 large egg, remaining 1/21 teaspoon kosher salt,½ teaspoon dry ground mustard, and ¼ teaspoon black pepper in a large bowl, and mix together thoroughly. I like to use a fork.
- Using a spoon or scoop, divide the mixture between 24 muffin cups and press down firmly into the cups.
- Bake at 400°F for 20-25 minutes, or until golden brown.
- Allow to cool slightly before running a knife around the edge to pop the tots out of the muffin tin.
Notes
You can use the shredding attachment for a food processor or a hand grater to shared the cauliuflower.
Nutrition Facts
Cauliflower Tots
Amount Per Serving (6 tots)
Calories 198
Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 6g30%
Cholesterol 70mg23%
Sodium 809mg34%
Potassium 433mg12%
Carbohydrates 13g4%
Fiber 3g12%
Sugar 2g2%
Protein 11g22%
Vitamin A 345IU7%
Vitamin C 57.8mg70%
Calcium 237mg24%
Iron 1.2mg7%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimers: Please discuss your individual dietary needs (i.e. gluten free) with a physician. Even when not specified, be sure to verify all ingredients are gluten free, if needed, by reading labels on all packaging and/or confirming with the manufacturer this varies by brand and can change at any time. Nutrition information shown is an estimate and not guaranteed to be accurate.
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At what temperature do you reheat them at, and for how long?
Usually 350 till they are warm and golden brown (depends on if they started at room temperature of if I had the in the fridge). But I’ve also done them at higher temperatures if I was cooking something else. Jut keep an eye on them.
Is there a way to substitute the egg for allergy reasons?
Will egg substitute work or another product?
I really want to try these for my gluten free, egg free, dairy free (with dairy free cheese) family.
I totally lost this comment in the holiday craziness! So sorry. I have not tried it without eggs. I have bakked the mixture in a casserole dish. That might work better if you omit the eggs. Next time I make them, I will try without eggs, but if you do it first, let me know!
Mine stuck to my mini muffin pan 🙁 I coated it heavy with non-stick spray too. Any tips on how to not get them to stick?
I have one pan that they do tend to stick to. I usually let them cool a bit, then slide a butterknife around the edge. I have a couple other pans where they slide right out!
These look great! You said you packed them for your little one. Do they taste ok cold? My preschooler puts her lunch in a fridge with no way to heat things up, just wondering how she would like it cold. Thanks!
My son’s preschool would heat things up. They are OK cold, but definitely better when warm.
These types of recipes with cauliflower have been popping up and some sound great. I found one in our Penny Saver that is a bit different from yours (trying your next week. We had this just tonight!) A few different ingredients and then rolled in panko. I spray them with a little bit of spray butter and they get so crispy in the oven. We have them once a week and I make enough for snacking. I don’t know how to post things but they’re really, really good. I like your recipe because they are baked in the cupcake pan instead of rolling them into “tots” so these are a must try! Thanks for sharing.
Thanks so much! Yes, I have seen different versions. Since I have a wheat allergy, I stay away from the ones with breadcrumbs, but I thought the muffin tin make a fun tot shape 🙂
Thanks, I will definitely have to try the casserole version. Thanks so much!
Love this recipe! I added some Asiago cheese in addition to the sharp cheddar, and a little onion powder, too. I also used a mini muffin pan and coated it all very well with oil, but I, too also had an issue with the “best” of the tots sticking! 🙁 Might have to resort to making it as a casserole, but then that will take away the fun of popping them in my mouth. Thanks for this great recipe!
Guess what, I made it as a casserole and still so good! https://cupcakesandkalechips.com/baked-cauli-tots-casserole/
https://cupcakesandkalechips.com/baked-cauli-tots-casserole/
We tried these tonight for dinner, exactly as written, and really liked them! The only problem I had…they stuck to my muffin tin badly and I had to use a spoon to scoop them out leaving all the good crunchy parts. I sprayed the heck out of it – I have a Wilton pan that has been used in the past but it is still in very good shape. Is there something else I need to do? I used Pam for grilling since they cook at a fairly high temp. I made sure I sprayed in all the muffin cups but that didn’t seem to matter. Do I need to let them sit after pulling from the oven for a few minutes to pull away from the sides? Thanks for any advice you can give me!
Funny, my Wilton pan works the best. I get some sticking in other pas. I let them cool a couple minutes then slide a knife around the edges to pop them out. I also recently postd a cauli-tots casserole. Not as many crispy edges, but easier prep and cleanup. Pros and cons 🙂
I just made these, and they are awesome! I didn’t have corn meal so I used breadcrumbs, and they still had a good texture
Yes, I’ve also used ground oats, so I think anything like that works as a good binder. Glad you liked them.
I am anxious to try these for a covered dish supper. I need to bring an appetizer. I don’t have a mini muffin tin. What do you think about forming “balls” and cooking them on a parchment covered cookie sheet?
I’m honestly not sure how well they will hold together. Give it a shot, or cook it in a pan and cut into squares. I’ve experimented with that once, and want to test out cooking time and temp a little more, but it should work.