Cheesy Baked Cauliflower Tots are the perfect way to enjoy a delicious snack that’s both healthy and full of flavor. These cauliflower tater tots are a great alternative to traditional tater tots, offering a low-carb and gluten-free option for those on a keto or low-carb diet. Packed with the rich flavors of sharp cheddar and Parmesan, these tots are crispy on the outside, tender on the inside, and full of cheesy goodness. Whether you’re looking for a snack or a side dish, these cheesy cauliflower tots are sure to please!
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Why You’ll Love These Cheesy Baked Cauliflower Tots
This recipe for cheesy baked cauliflower tots is the ideal solution for anyone looking for a healthier version of traditional tater tots. They’re quick, easy to make, and perfect for meal prepping. Not only are they low-carb, but they’re also gluten-free and keto-friendly, making them a great choice for people on specialized diets. Plus, with just the right balance of cauliflower and cheese, they manage to keep that satisfying tater tot flavor that both kids and adults love. Serve them as a snack or side dish, and watch how quickly they disappear!
Ingredients for Cheesy Baked Cauliflower Tots
For these cheesy cauliflower tots, you’ll need just a few simple ingredients. Here’s what you’ll need:
- Cauliflower: The star ingredient, providing the base for these tots while adding a mild, slightly nutty flavor.
- Sharp Cheddar Cheese: Adds a tangy, rich flavor that pairs perfectly with the cauliflower.
- Parmesan Cheese: Coarsely grated Parmesan adds depth and a savory, nutty touch.
- Almond Flour: Helps bind the tots together while keeping them gluten-free.
- Vege-Sal or Salt: Enhances the natural flavors of the cauliflower and cheese.
- Spike Seasoning: A versatile seasoning that brings extra flavor to the dish. You can substitute with any all-purpose seasoning blend.
- Black Pepper: For a slight kick and balance.
- Egg: Helps bind all the ingredients together and gives the tots their structure.
Alternative Ingredient Suggestions
If you’re missing any ingredients or need to make substitutions based on dietary preferences, here are a few swaps:
- Almond Flour: If you’re not following a gluten-free diet, you can use regular flour as a substitute.
- Cheese Variations: Feel free to use mozzarella for a milder, meltier texture or even a dairy-free cheese for a vegan-friendly version.
- Seasoning: If you don’t have Spike Seasoning, a mix of garlic powder, onion powder, and dried herbs like oregano or thyme will work beautifully.
Step-by-Step Instructions
Making these cheesy cauliflower tots is straightforward and easy. Here’s how to do it:
- Preheat the Oven: Preheat your oven to 400°F (200°C). Spray a mini muffin pan with non-stick spray to prevent the tots from sticking.
- Prepare the Cauliflower: Cut a large cauliflower head in half, and coarsely chop it into small pieces. Place the chopped cauliflower in a microwave-safe bowl and cover with cling wrap. Microwave on high for 2 minutes, then remove the cling wrap and drain any excess water.
- Process the Cauliflower: Using a food processor, pulse the cauliflower until it’s finely chopped but still slightly chunky. Be careful not to overprocess and make it too mushy. Drain any remaining water from the cauliflower.
- Mix the Ingredients: In a large bowl, combine the processed cauliflower, sharp cheddar, Parmesan cheese, almond flour, Vege-Sal or salt, Spike Seasoning, and black pepper. Mix well until all ingredients are evenly distributed.
- Add the Egg: Crack an egg into the mixture and stir until everything is well-coated. The egg will help bind the mixture together.
- Scoop the Mixture: Using a one-tablespoon cookie scoop, scoop out the cauliflower mixture and place it into the mini muffin pan. This ensures each tot is uniform in size.
- Bake: Place the pan in the preheated oven and bake for 15 minutes. After 15 minutes, turn each tot over and return to the oven to bake for an additional 15 minutes, or until the tots are golden brown and crispy on both sides.
- Serve: Serve the cheesy cauliflower tots hot. They are best enjoyed fresh from the oven for maximum crispiness and flavor.

Tips & Tricks for Perfect Cheesy Cauliflower Tots
- Avoid Over-Mixing: When mixing the cauliflower with the cheeses and flour, avoid over-mixing the ingredients. This helps to keep the texture light and airy.
- Check for Crispiness: Ensure the tots are crispy before removing them from the oven. If they are not as crispy as you’d like, bake them for a few extra minutes.
- Prevent Sticking: To prevent the tots from sticking to the pan, make sure to generously spray the muffin pan with non-stick spray, and use a knife to loosen them when flipping.
- Storage: These tots are best enjoyed immediately, but if you need to store them, place them in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to retain their crispiness.
Pairing Ideas and Variations
These cheesy cauliflower tots are versatile and can be paired with a variety of dishes. Here are some great pairing ideas:
- Main Dish Pairings: Serve with grilled chicken, baked fish sticks, or even a keto-friendly burger for a complete meal.
- Dipping Sauces: These tots pair well with low-carb dipping sauces like ranch, garlic aioli, or a spicy mayo.
- Add Some Heat: For a spicy twist, add a pinch of cayenne pepper or a drizzle of sriracha sauce to the tots before baking.
Make-Ahead Tip
If you’re planning ahead, you can prepare the cauliflower tots and freeze them before baking. Simply scoop the mixture into the muffin pan, freeze until solid, and then transfer the tots to a freezer-safe bag. Bake from frozen at 400°F for about 20 minutes on each side.
The Health Benefits of Cheesy Baked Cauliflower Tots
These cheesy baked cauliflower tots offer many health benefits. They’re rich in fiber, low in carbs, and packed with nutrients from cauliflower, a cruciferous vegetable known for its health-boosting properties. Cauliflower is high in antioxidants and vitamins like C and K, making it a great addition to any healthy eating plan. Plus, with a base of almond flour and eggs, these tots provide a good balance of protein and healthy fats, making them the perfect snack or side dish for anyone following a keto or low-carb diet.
Conclusion
Cheesy Baked Cauliflower Tots are a fun, healthy, and delicious way to enjoy a classic favorite in a more nutritious form. With the right balance of cauliflower and cheese, these tots deliver all the crispy, cheesy goodness you crave, without the added carbs or gluten. Whether you’re looking for a snack, a side dish, or a kid-friendly option, these cauliflower tots are sure to satisfy your cravings. Easy to make and perfect for meal prep, they’ll quickly become a go-to recipe in your kitchen. Enjoy them fresh out of the oven, and they might just become your new favorite healthy snack!
Frequently Asked Questions
Can I make these Cheesy Baked Cauliflower Tots ahead of time?
Yes, you can definitely make these cauliflower tots ahead of time. Once they are prepared, you can freeze them before baking. Simply scoop the mixture into the muffin pan, freeze them solid, then transfer to a freezer-safe bag. When ready to bake, simply pop them into the oven and bake from frozen for about 20 minutes per side.
How can I make the Cheesy Baked Cauliflower Tots crispier?
To make your cheesy baked cauliflower tots crispier, ensure you drain the cauliflower thoroughly after microwaving it. The drier the cauliflower, the crispier the tots will be. Additionally, make sure to spray the muffin pan generously with non-stick spray, and be sure to flip the tots halfway through the baking process.
Can I use frozen cauliflower for this recipe?
Yes, you can use frozen cauliflower to make these tots. Just make sure to thaw the cauliflower completely and drain any excess moisture before processing it. The texture might be slightly different, but the tots will still turn out delicious.
Are these Cheesy Baked Cauliflower Tots keto-friendly?
Absolutely! These cheesy cauliflower tots are low-carb and keto-friendly. With only 3 net carbs per serving, they are a great option for anyone following a ketogenic diet. The combination of cauliflower, cheese, and almond flour keeps them both low in carbs and full of flavor.
More Relevant Recipes
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Cheesy Baked Cauliflower Tots
- Total Time: 45 minutes
- Yield: 24 tots
- Diet: Gluten Free
Description
Cheesy Baked Cauliflower Tots are a delicious low-carb, gluten-free alternative to traditional tater tots. Made with cauliflower, sharp cheddar, Parmesan cheese, and almond flour, these tots are baked until crispy and golden. They’re the perfect bite-sized snack or side dish for anyone looking to enjoy a healthier take on a classic comfort food.
Ingredients
- 1/2 large head cauliflower, coarsely chopped
- 1/3 cup sharp cheddar cheese
- 1/4 cup coarsely grated Parmesan cheese
- 2 T almond flour
- 1/2 tsp Vege-Sal or slightly less regular salt
- 1/2 tsp Spike Seasoning or other all-purpose seasoning blend
- fresh-ground black pepper to taste
- 1 egg
Instructions
- Preheat the oven to 400°F (200°C) and spray a mini muffin pan with non-stick spray.
- Coarsely chop the cauliflower and microwave it in a bowl covered with cling-wrap for 2 minutes. Drain any excess water.
- Pulse the cauliflower in a food processor until finely chopped, but not pureed.
- Drain the cauliflower again if there’s any water in the food processor bowl.
- In a large bowl, mix the chopped cauliflower, sharp cheddar, Parmesan cheese, almond flour, Vege-Sal (or salt), Spike Seasoning (or alternative), and black pepper.
- Add the egg to the mixture and stir until everything is evenly coated.
- Use a tablespoon cookie scoop to portion the mixture into the mini muffin pan, forming rounded scoops.
- Bake for 15 minutes, flip each tot, and bake for another 15 minutes or until golden and crispy.
- Serve hot and enjoy!
Notes
- Be sure to drain the cauliflower thoroughly to prevent soggy tots.
- If you want extra crispy tots, make sure to spray the muffin pan generously with non-stick spray.
- You can freeze the uncooked tots for later use. Bake from frozen for about 20 minutes on each side.
- Feel free to substitute the spices based on your preference, like adding garlic powder or onion powder for more flavor.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Snack, Side Dish
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 tot
- Calories: 111
- Sugar: 2g
- Sodium: 305mg
- Fat: 8g
- Saturated Fat: 3g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 2g
- Protein: 7g
- Cholesterol: 47mg