Parmesan Mozzarella Cauliflower Tots
Crispy and cheesy Mozzarella Cauliflower Tots are packed with pizza flavor! This fun twist on tater tots swaps cauliflower for potatoes and adds mozzarella, parmesan, and Italian seasoning for a delicious savory side dish or snack. Dunk them in marinara sauce for a tasty bite the whole family will love—and they’re gluten-free too!
Table of Contents
Delicious Details
- Cuisine Inspiration: American, Italian
- Primary Cooking Method: Oven
- Dietary Info: Gluten-free
- Skill Level: Easy
Parmesan Mozzarella Cauliflower Tots – aka Pizza Tots
I can literally eat an entire batch of cauliflower tots on my own, but I know that kids, when they hear the word “cauliflower”, aren’t quite as enthusiastic. That’s why I decided to make these tots with mozzarella cheese and some classic Italian seasonings and call them… Pizza Tots! They’re still loaded with veggies, but dunk them in Marinara Sauce and you’ve got some serious pizza goodness going on in this fun finger food. Here’s why you’ll love them…
- Simple ingredients. Besides the cauliflower and some seasonings, they use cheese, an egg, and some cornmeal to stick together. This also means these tots are both lighter than their potato counterparts and naturally gluten free.
- Great for leftovers. You may want to double the batch because they freeze and reheat well. They get a little a little crisper, and the cheese caramelizes a little more when you reheat them. I almost like them better when I make them early in the day and reheat them for dinner.
- I’ll say it again – pizza. If your kids are feeling all anti-cauliflower, remember – Pizza Tots. They’re Pizza Tots! What kid doesn’t eat something pizza-ish?
Recipe Ingredients
Here’s a quick overview of what you’ll need to make these pizza-style cauliflower tots. You’ll find the full quantities and detailed instructions in the recipe card at the bottom of the post.
- Cauliflower. You’ll need about half a head which you’ve shredded. I like to use the shredding blade on my food processor.
- Kosher salt. You’ll need some to release the moisture from the cauliflower and some to season the tots.
- Mozzarella cheese. Shred some from a block of mozzarella, not a ball of fresh mozz.
- Parmesan cheese. Grated.
- Egg.
- Cornmeal. Using this as a binder gives the tots the best texture, but you can also use bread crumbs or slightly ground oats, gluten free if needed.
- Seasonings. I use a combination of dried Italian seasoning, garlic powder, and onion powder, plus salt and pepper.
Tips and Variations
Here are a few things to keep in mind when making these Mozzarella Cauliflower Tots.
- Use the right pan. Either metal or silicone pans work for this recipe. Metal pans produce more golden and crispy tots, but need to be sprayed well, but they pop out of the silicone pans more easily.
- Get out all the moisture. Make sure to let the salted cauliflower sit for a bit to release the moisture, then squeeze out as much liquid as possible. Once you think you’re done, squeeze some more!
- Store and reheat leftovers. Refrigerate the tots in an airtight container for up to a week, or freeze for up to 3 months. Spread them out on baking sheet and pop back into the oven or under the broiler for a few minutes until they are hot.
- Try other flavors and cheeses. You can make my classic Cauliflower Tots with cheddar or spice it up with Pepper Jack Cauliflower Tots. Feel free to add seasonings like these Old Bay Cauliflower Tots.
- Serve with dips. While I love dipping them in tomato sauce, you can try some pesto, Balsamic Ketchup, or even go a little indulgent with Alfredo Sauce.
Make it a Meal
I love to serve these with any kind of Italian dish, whether it’s Gluten Free Pizza or just some Italian Turkey Sausage. But here are even more serving suggestions:
- Serve with pasta. Pair them with a plate of spaghetti and Gluten Free Italian Meatballs or a pan of Gluten Free Stuffed Shells.
- As a side for protein. You can pop some Baked Balsamic BBQ Chicken in the oven or Slow Cooker Steak Pizzaiola in the crockpot.
- Paired with comfort food. You’ll love the cheesy middle in this Mozzarella Stuffed Meatloaf or the classic simplicity of Easy Chicken Parmesan.
- Alongside a salad. If you can’t get enough veggies, make some Italian Chopped Salad or a classic Chicken Caesar Salad.
More Finger Food Side Dishes
Parmesan Mozzarella Cauliflower Tots
Mozzarella Cauliflower Tots are crispy, cheesy, and packed with pizza flavor! They’re perfect for dipping in marinara as a side dish or snack—and they’re gluten-free too!
Servings: 4 servings, 6 tots each (makes 24 tots)
Ingredients
- 3 cups shredded cauliflower (about half a head, see Note)
- 1/2 teaspoon kosher salt
- 1/2 cup shredded mozzarella cheese (2 oz.)
- 1/4 cup grated parmesan cheese
- 1 large egg
- ¼ cup cornmeal (bread crumbs or ground oats also work)
- 1 teaspoon dried Italian seasoning or a combination of oregano, parsley, and basil
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder
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, 1/2 cup shredded mozzarella cheese, 1/4 cup grated parmesan cheese, 1 large egg, ¼ cup cornmeal, 1 teaspoon dried Italian seasoning, 1/2 teaspoon kosher salt, 1/4 teaspoon black pepper, 1/4 teaspoon onion powder, and 1/4 teaspoon garlic powder 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
I use the shredding blade on my food processor to shred the cauliflower. You can use the stems as well, not just the florets, since it is all being shredded and mixed together.
Nutrition Facts
Parmesan Mozzarella Cauliflower Tots
Amount Per Serving (6 tots)
Calories 157
Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 3g15%
Trans Fat 0.01g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 63mg21%
Sodium 833mg35%
Potassium 442mg13%
Carbohydrates 15g5%
Fiber 4g16%
Sugar 3g3%
Protein 10g20%
Vitamin A 225IU5%
Vitamin C 58mg70%
Calcium 169mg17%
Iron 1mg6%
* 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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If you don’t have a food processor, try chunking the cauliflower into 1″ or so pieces and throwing them in the blender w/ a couple of cups of water. Chop and then drain the water.
Good tip! Thanks!
These looks so good, Brianne! I’d love for you to come share at Simple Supper Tuesday.
http://www.hunwhatsfordinner.com/2014/03/simple-supper-tuesday-54_10.html
Ahhh the joys of figuring what they are going to eat each night! I know my daughter would gobble these up!
I know, figuring out these kids gets tiring 🙂
Your cauli-tots look delicious, we are big tater tot fans here, I bet the kids would love these! I just started a new link-up, Meal Planning Monday Recipe Link-Up and would love to invite you to share your recipe at my linky party. 🙂 http://www.aprilshomemaking.com/2014/03/meal-planning-monday-recipe-link-up.html
Thanks!!
We loved this recipe! This is going to become one of my favorite recipes.
A couple notes:
1. I used sea salt and found the 1/4 tsp made the tots too salty.
2. Make sure you spray muffin tins, even if they are super non-stick.
3. Enjoy!
I agree about the muffin tins. I have a few and one of them, they always stick. And yes, everyone likes different salt levels. I think I tend to like thins a little salty.
I love these, Brianne! I am a huge fan of cauliflower anyway but these crispy cheesy bites sound like perfection. Pinned twice! Once on Sides with Sass and then on my own Recipes to Try board.
Thanks so much Stacy! Yes, I love cauliflower on its own, but in tot form, it’s so much more fun!
These are so cute! I love them. I’d eat them all!
It is easy to eat a lot of them!
I really like this recipe! My grandson is a total carnivore – he eats at least 5 meals per day and at 23 months old still only weighs 22 pounds. He does not like bread or vegetables unless they are tots or fries. I’m going to make these and put some ketchup with him – I think he will love it!
Ketchup gets kids to eat ANYTHING 🙂
These look awesome! Betting that my kids would love em and devour em.
Thanks! My kids love them!
Can’t wait to try these for the kiddo’s! Though I can’t get my 3 yo to even eat the ones made with shredded potatoes but my 8 mth old eats them up!
So funny how different kids can be, and stuff you’d think they would like they don’t.