These Easy Cheesy Cauliflower Tots are gluten free, low carb and totally delicious! These tots are the perfect little healthy snack that will please even the most picky eaters.
If you guys love my cheesy cauliflower breadsticks, you will love these cauliflower tots. They’re such a perfect substitute for the real thing and way healthier too! Such a low carb high fiber, mild tasting alternative. I like to pack these snacks full of cheesy and dip them in a tangy pizza sauce.
Sometimes I whip these up for a big hungry group and none of them are any the wiser that I’ve packed an entire head of cauliflower in these little snacks. The flavor is just that convincing. So let’s get into it, get prepared to be blown away by the flavor, and how satisfied you’ll feel afterwards.
Why Cauliflower?
Cauliflower crust or breadsticks have been insanely popular over the past few years, mostly because they’re gluten free and low in carbs. If you’re trying to cut back on carbs then this recipe is a perfect snack for you or the whole family. I’ve had readers write me in response to my cheesy cauliflower breadsticks recipe and share with me that their family had no idea they were made from cauliflower, which is amazing!
Is Your Cauliflower Mixture A Bit Too Wet?
One of the biggest issue you guys have had is saying that there is too much liquid in the mixture. I wanted to address that concern and tell you that it’s ok, the cauliflower tots will still hold their shape as you bake them. In the video you can even see that there is some liquid in my mixture as well, but because of the eggs, they will not break apart.
Ingredients
Detailed measurements and instructions can be found on the printable recipe card at the bottom of the page.
- Cauliflower – Approximately 1 entire head riced. I’ve included a section below explaining how to rice cauliflower.
- Cheese – Cheddar and mozzarella shredded, something that melts well and has a mild flavor.
- Garlic – Use as much or little as you like.
- Spices – Italian seasoning is all we need today.
- Eggs – We need 4 entire eggs for this recipe. They’re key for binding our entire recipe together.
- Seasoning – Salt and pepper.
How To Make Cheesy Cauliflower Tots
- Preheat your oven: To 425 F degrees. Prepare a large baking sheet with parchment paper.
- Rice the cauliflower: Chop the cauliflower into small florets and add them to your food processor. Pulse a few times until the cauliflower resembles rice.
- Prepare the cauliflower: Place the cauliflower in a microwavable container and cover with lid. Microwave for 10 minutes. Place the microwaved cauliflower in a large bowl and let it cool for about 5 minutes.
- Combine the tots: Add the cheeses, garlic, Italian seasoning, eggs, salt and pepper to the cauliflower and stir everything together until well incorporated. Take about a tablespoon of the cauliflower mixture and form it into little tots, then place them on the prepared baking sheet. Repeat with all the remaining cauliflower.
- Bake the tots: Bake for about 30 minutes or until golden brown. I usually place them under the broiler for a couple minutes to get that nice golden color.
- Finish the dish: Serve with pizza sauce, sour cream, ketchup or ranch dip.
How To Prepare Your Cauliflower
Some find that after microwaving their cauliflower that there is still just too much liquid for their liking. If that’s the case then pack the riced cauliflower into a kitchen towel and squeeze the excess liquid out before incorporating it into your dish.
Are Your Tots Too Eggy?
Some of you may find the mixture a bit too eggy, I have no issues with it being eggy and I didn’t find it eggy at all, but if you do or don’t like the taste of eggs, you could just use egg whites. But again the eggs are an important ingredient here, so I wouldn’t skip the egg whites as you will be risking the tots or cauliflower crust not holding its shape at all.
Looking To Cut Down On Calories?
The other concern is the amount of cheese increasing the calorie count, and yes I totally agree with you. You can always cut back on the cheese, you don’t need to use as much. You could even just use some Parmesan cheese instead, or whatever low fat cheese you prefer.
However, these cauliflower tots are only 39 calories per tot, so not too shabby if you ask me. And wouldn’t they make an awesome snack for game day? Trust me, those guys would never guess they’re eating something healthy!
Don’t Have A Food Processor?
Don’t Have A Microwave?
Leftovers
You can store this dish in an airtight container in the fridge for up to 3 days. You may find that they have gotten a bit soggy in the fridge so if that’s the case then just reheat the recipe in the oven.
Freezing
To freeze this, prepare everything up to and including step 5, cover the baking sheet with plastic wrap. You can also place the cauliflower tots in an airtight container. Before baking, thaw them out on the counter for a couple hours then proceed with baking as instructed.
More Must Try Recipes:
- Cheesy Cauliflower Tots
- Indian Cauliflower Fried Rice with Chicken and Roasted Chickpeas
- Cauliflower Poppers
- Cheesy Cauliflower Breadsticks
- Baked Breaded Cauliflower Florets
- Cucumber Sandwich Bites
- Bruschetta Salmon
- Avocado Tomato Salad
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Cheesy Cauliflower Tots
Ingredients
- 4 cups riced cauliflower about 1 large head of cauliflower
- 1 cup cheddar cheese shredded
- 1 cup mozzarella cheese shredded
- 3 cloves garlic minced
- 1/2 tbsp Italian seasoning
- 4 eggs
- 1/2 tsp salt or to taste
- 1/4 tsp pepper or to taste
Instructions
- Preheat your oven to 425 F degrees. Prepare a large baking sheet with parchment paper.
- Chop the cauliflower into small florets and add them to your food processor. Pulse a few times until the cauliflower resembles rice.
- Place the cauliflower in a microwavable container and cover with lid. Microwave for 10 minutes. Place the microwaved cauliflower in a large bowl and let it cool for about 5 minutes.
- Add the cheeses, garlic, Italian seasoning, eggs, salt and pepper to the cauliflower and stir everything together until well incorporated.
- Take about a tablespoon of the cauliflower mixture and form it into little tots, then place them on the prepared baking sheet. Repeat with all the remaining cauliflower.
- Bake for about 30 minutes or until golden brown. I usually place them under the broiler for a couple minutes to get that nice golden color.
- Serve with pizza sauce, sour cream, ketchup or ranch dip.
Video
Recipe Notes
- If you don’t own a food processor, you can grate the raw cauliflower using the coarse side of the grater.
- If you do not have a microwave, I’d recommend cooking the cauliflower first either in your oven or on the stovetop and then ricing it. Easiest would be to steam it and then ricing it.
- To freeze this, prepare everything up to and including step 5, cover the baking sheet with plastic wrap. You can also place the cauliflower tots in an airtight container. Before baking, thaw them out on the counter for a couple hours then proceed with baking as instructed.
- Nutritional information is for 1 cauliflower tot. Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used.
Beautiful!!! no other words.
SO GOOD!!!!!!! My husband and kids couldnt get enough and they all dislike cauliflower! Served with sour cream.
I am hoping to make both the cauliflower breadsticks and the tots this weekend. But had to ask, can I use the bagged, frozen, riced cauliflower? Guess I’m really lazy, but they’ve been running on sale for $1 per bag.
Yep! Make sure to get rid of as much liquid as possible as frozen will have a lot more water loss after thawing.
Thank you!!! First one to list cups of “riced” cauliflower, to talk about cooking/not cooking cauli (riced or florets). Again, Thank you, can’t wait to try them
I was being lazy and used frozen cauliflower rice instead of fresh. Also I only used 2 large eggs. The eggs kept separating so I added some almond flour .. now I have 2 different kinds and honestly as for me I don’t any different but was easier to form and stick together.. thank you very much for this recipe it taste great . I’m having them with sugar free ranch dressing .. yummy
I made these tonight except used broccoli instead of cauliflower only because I didn’t have any on hand haha, but they were absolutely delicious and will definitely be making again and again!
So glad you enjoyed them!
Been on a low carb diet for about a week and was looking for a good snack. These are amazing and I will be making them regularly. They turned out perfect – not too soggy since I dried with a paper towel prior to microwaving the cauliflower. The texture of them is better than I thought – I think I was thinking they would be “squishy” but they had a little crunch to them and went great with some Lite Ranch dressing 😀
Thank you for sharing!
My pleasure! So happy you liked these!