Cheesy Cauliflower Tots

Name: Cheesy Cauliflower Tots
Prep time: 30 min
Total time: 30 min
Ingredients: 16 ounces cauliflower rice; 1 large egg; 1 cup shredded Cheddar cheese; 1/2 cup panko breadcrumbs; 1/4 teaspoon salt; 1/4 teaspoon pepper; 1/4 teaspoon garlic powder

by Amanda Keefer // February 8, 2017 (last updated November 24, 2022)

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Kids will go crazy for these cheesy cauliflower tots! Look for riced cauliflower in the produce department of your local grocery store to save time making these delicious treats. Plus, you can get your kids in the kitchen helping to mix these up and add them to the muffin tin before baking.

Nutrition Tip: Cauliflower happens to be rich in choline, which is an essential micronutrient needed for brain development and for supporting your nervous system. Pair cauliflower with hummus for a snack great for both kids and adults alike!

When making tater tots, you need to keep in mind your macronutrients. If you’re following a low-carb, or low-glycemic diet, you should opt for cauliflower instead of potatoes. An added perk of swap taters for cauliflower is that cauliflower is high in fiber, which is beneficial for people who are trying to lose weight.

Low-Carb, But Still Delicious

If you’re looking for a delicious snack that’s low in carbs and full of protein, you can try this cheesy cauliflower tots recipe. Believe it or not, cauliflower has a full 11 grams of protein per head! The egg in the recipe boosts the protein content too, and helps hold the “batter” that makes the tots together.

Our yummy low-carb cauliflower tots are an excellent side dish or meal for any occasion. These healthy snacks are soft on the inside and crispy on the outside. These are a great alternative to potato fries or other high-carb side dishes. Another delicious low-carb side dish is zucchini fries, but we’ll save that for another recipe.

Before forming the tots, you’ll need some cauliflower rice. If you’re looking for a delicious and easy way to make cauliflower rice, look no further! This simple recipe will have you feeling like a culinary genius in no time.

All you need is a head of cauliflower, a food processor, and some seasonings of your choice. First, cut the cauliflower into florets and place them in the food processor. Pulse until the cauliflower resembles rice-sized pieces.

Normally, the next steps would be to heat some olive oil in a large skillet over medium heat, and cook the riced cauliflower for 5-7 minutes, stirring occasionally. But for this recipe, you’ll steam the cauliflower crumbles instead and then you can add your steamed “rice” to the cheesy cauliflower tots recipe.

Pro tip: Get out as much water as possible when you wring out the excess water.

The reason? You want your cauliflower crumbles to be as dry as possible when you add them to the recipe. If they are too wet, it can make your “batter” soggy and you won’t get the firm and crisp consistency tater tots are known for having.

How to make easy Cheesy Cauliflower Tots

How to Make it Keto

To make your cheesy cauliflower tots keto, swap the panko breadcrumbs out, and put pork rind “bread crumbs” in their place. Note: You will want to remove the salt from the recipe if you go this route because pork rinds have quite a bit of salt in them. You can always add a little salt after cooking if you feel they aren’t salty enough, however.

Low-Glycemic

This low-glycemic cauliflower tots recipe uses cauliflower as the main ingredient. Instead of potato, cauliflower takes center stage. There’s nothing quite like a heaping plate of tater tots. They’re crispy, salty, and most importantly, delicious. But if you’re looking to make a healthier swap, cauliflower is your best bet.

That’s because cauliflower is lower on the glycemic index than potatoes, meaning it won’t spike your blood sugar as much. Plus, it’s packed with nutrients like vitamins C and K. So next time you’re in the mood for some tater tots, go ahead and swap in some cauliflower – your body will thank you. You can still serve the cauliflower tots with your favorite dipping sauce.