Healthy Cauliflower Tots (low carb, gluten free)

Ar we still into cauliflower as the latest and greatest thing? I hope so because damn, these tots are GOOD.

This recipe comes to from the wonderful mama and food blogger Lindsay from The Toasted Pine Nut, who came out with a cookbook dedicated to all things cauliflower. From cauliflower fried rice and cauliflower tots to cauliflower bagels and MORE.

The recipes in Lindsay’s cookbook are all gluten free and pack a serious nutritional punch thanks to the beloved cauliflower. I decided to try Lindsay’s cauliflower tots and couldn’t be more obsessed with just how delicious and amazing they turned out! Perfect for kids and even adults who are down to try a fun comfort food makeover.

Ingredients in cauliflower tots

You’ll just need six basic ingredients to make these super easy, low carb cauliflower tots:

Cauliflower: as the bulk of the tots! You can also probably use cauliflower rice
Egg: to help bind the tots together.
Shredded parmesan & cheddar cheese: a great way to add delicious, cheesy flavor and a boost of protein to these healthy cauliflower tots.
Almond flour: a bit of almond flour binds these cauliflower tots together and keeps them grain & gluten free while adding some healthy fats. I think regular flour would also work well.
Salt & pepper: for the perfect amount of seasoning.
Ketchup: or your favorite dipping sauce. Gimme a plate of ketchup, please.

How to make low carb cauliflower tots

Preheat the oven to 400 degrees F. Line a rimmed baking sheet with parchment paper.
Bring an inch of water to a boil in a medium saucepan. Place the cauliflower in a steamer basket set over the boiling water. Cover and steam the florets for 5 minutes, until they’re easily pierced with a fork.
Working in batches, place the steamed florets in the food processor and process for 10 seconds until they are completely chopped into a meal. Transfer each batch of meal to a clean, thin dish towel or piece of cheesecloth. Continue to process the remaining florets. Once all the cauliflower meal is cool enough to handle, gather the corners of the towel and, working over the sink, squeeze out as much liquid as you can. Transfer the squeezed meal to a large bowl.
Add the egg, grated onion, parmesan and cheddar cheeses, almond flour, and salt and pepper to taste to the bowl with the cauliflower. Use a rubber spatula to mix everything together. Allow the mixture to rest for 5 minutes so it can come together.
Spray the prepared baking sheet generously with cooking spray. Use your hands to form 34 small “tater” tots, about 1 inch long by ½ inch wide, placing them on a baking sheet about 1 inch apart. All the tots should fit on one pan, though you can work in batches if needed. Spray the tots generously with cooking spray.
Bake for about 20 minutes, until golden brown. Flip the tots and continue to cook for another 10 minutes, until they are browned all over.
While the tots are hot, sprinkle with additional salt and serve with ketchup, if desired.

How to store cauliflower tots

In the fridge: Any leftover tots can be stored in an airtight container in the fridge for a week. To reheat, place the tots on a baking sheet and broil them on high for a couple of minutes until heated through and crispy on the outside.

In the freezer: these grain free cauliflower tots are freezer friendly just like the ones you grew up on! Let the tots cool completely before transferring them to a freezer-friendly bag or container. Freeze them for up to 3 months. To reheat, simply bake them from frozen as directed.

Are cauliflower tots healthy?

Yes! Unlike regular tater tots, cauliflower tots are lower in carbs and are gluten and grain free. They, of course, pack in sneaky veggies from the cauliflower, and even have a boost of protein from cheese!

What to serve with cauliflower tots

These healthy, low carb cauliflower tots make the best side dish for kiddos and adults. I love pairing them with some delicious, healthy comfort food:

The Best Crispy Baked Chicken Nuggets

Zucchini Mac and Cheese

Healthy Tuna Noodle Casserole

Cauliflower Tots

5 from 13 votes

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Ingredients

4 cups cauliflower florets (from 1 head of cauliflower)
1 large egg
1/2 onion, grated
1/4 cup shredded parmesan
1/4 cup shredded cheddar
1/4 cup blanched almond flour
Sea salt and freshly ground black pepper
Avocado oil cooking spray
Ketchup, for serving (optional)

Instructions

Preheat the oven to 400 degrees F. Line a rimmed baking sheet with parchment paper.
Bring an inch of water to a boil in a medium saucepan. Place the cauliflower in a steamer basket set over the boiling water. Cover and steam the florets for 5 minutes, until they’re easily pierced with a fork.
Working in batches, place the steamed florets in the food processor and process for 10 seconds until they are completely chopped into a meal. Transfer each batch of meal to a clean, thin dish towel or piece of cheesecloth. Continue to process the remaining florets. Once all the cauliflower meal is cool enough to handle, gather the corners of the towel and, working over the sink, squeeze out as much liquid as you can. Transfer the squeezed meal to a large bowl.
Add the egg, grated onion, parmesan and cheddar cheeses, almond flour, and salt and pepper to taste to the bowl with the cauliflower. Use a rubber spatula to mix everything together. Allow the mixture to rest for 5 minutes so it can come together.
Spray the prepared baking sheet generously with cooking spray. Use your hands to form 34 small “tater” tots, about 1 inch long by ½ inch wide, placing them on a baking sheet about 1 inch apart. All the tots should fit on one pan, though you can work in batches if needed. Spray the tots generously with cooking spray.
Bake for about 20 minutes, until golden brown. Flip the tots and continue to cook for another 10 minutes, until they are browned all over.
While the tots are hot, sprinkle with additional salt and serve with ketchup, if desired.
Any leftover tots can be stored in an airtight container in the fridge for 10 days. To reheat, place the tots on a baking sheet and broil them on high for a couple of minutes until heated through and crispy on the outside.

Recipe Notes

If you want to use frozen cauliflower, I think about 1 bag of steamed cauliflower or cauliflower rice would do the trick, but I haven't tested to be sure.

Recipe from Cauliflower Power cookbook.

Nutrition

Serving: 6cauliflower totsCalories: 95calCarbohydrates: 5.5gProtein: 6.3gFat: 6gSaturated Fat: 2.1gFiber: 2.3gSugar: 1.9g

Recipe by: Toasted Pine Nut | Photography by: Eat Love Eats

Healthy Cauliflower Tots (low carb, gluten free) | Ambitious Kitchen (2024)