How to Make the Perfect Cheesy Cauliflower Tots
American · Medium · 42 min · 5 servings
These bite-sized cheesy cauliflower tots are a fun and nutritious finger food that toddlers absolutely love picking up and munching on. They are baked not fried making them a wholesome alternative to traditional potato tots.
Why this recipe works
This Cheesy Cauliflower Tots recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 42 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 140 calories with 8g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 3 cups cauliflower florets steamed and well drained
- 0.5 cup shredded mild cheddar cheese
- 1 whole egg
- 3 tablespoons plain breadcrumbs
- 0.25 teaspoon onion powder
- 1 tablespoon olive oil for the pan
Step by step instructions
Step 1: Prepare the cauliflower
Steam the cauliflower florets until completely soft, about 8 to 10 minutes. Drain them thoroughly and then transfer to a clean kitchen towel and squeeze out as much moisture as possible because dry cauliflower is essential for tots that hold together.
Step 2: Make the mixture
Finely chop or mash the squeezed dry cauliflower in a bowl. Add the shredded cheddar, egg, breadcrumbs, and onion powder and mix until a cohesive dough forms that can be shaped without falling apart.
Step 3: Shape and bake
Preheat the oven to 400 degrees Fahrenheit and brush a baking sheet with olive oil. Shape the cauliflower mixture into small oval tot shapes about 1 inch long and place them on the prepared baking sheet. Bake for 20 to 22 minutes flipping halfway through until golden on both sides.
Step 4: Cool and serve
Remove the tots from the oven and allow them to cool on the pan for 5 minutes before serving. They will firm up slightly as they cool and become easier for toddlers to pick up and hold.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- cheddar cheese → mozzarella cheese which melts well and has a milder flavor
- plain breadcrumbs → almond flour for a gluten-free version that works equally well as a binder
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Not squeezing enough moisture from the cooked cauliflower which is the number one reason these tots fall apart during baking
- Skipping the flip halfway through baking which results in tots that are only golden on one side and not as appealing to toddlers
Nutrition facts
Per serving: 140 calories, 8g protein, 12g carbs, 7g fat, 3g fiber.
Ready to cook?
Get the interactive recipe with adjustable servings, built-in timers, and ingredient checklist.
View full recipe →