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close up shot of a cauliflower tot sitting in the bowl of dip
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4.47 from 26 votes

Cheesy Cauliflower Tots

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.
Prep Time10 mins
Cook Time40 mins
Total Time50 mins
Course: Appetizer, Snack
Cuisine: American
Keyword: cauliflower recipe, cauliflower tots
Servings: 30
Calories: 39kcal


  • 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 tablespoon Italian seasoning
  • 4 eggs
  • 1/2 teaspoon salt or to taste
  • 1/4 teaspoon pepper or to taste


  • 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.



  1. If you don't own a food processor, you can grate the raw cauliflower using the coarse side of the grater.
  2. 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.
  3. 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.
  4. 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.


Serving: 1tot | Calories: 39kcal | Carbohydrates: 1g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 28mg | Sodium: 98mg | Potassium: 58mg | Vitamin A: 95IU | Vitamin C: 6.9mg | Calcium: 54mg | Iron: 0.2mg