Skinny and Kid-Friendly Cauliflower Tots

4 years ago
Skinny Cauliflower Tots

Recipe from The Table


These Cauliflower Tots may be the healthiest version of tater tots I’ve ever had. The potato version is loaded with carbs and usually deep-fried. These cauliflower tots have half as many carbs, one-third less fat, and are higher in protein. It’s a delicious way to sneak some vegetables into your diet!

Skinny Cauliflower Tots

I made an absolute mess of my kitchen making these. I don’t think there is a tidy method to quickly chopping cauliflower by hand. I found cauliflower pieces all over the kitchen when I was done.

While I was mixing the ingredients together and making a mess out of the kitchen, Maja (the cat) kept stretching up my leg wanting attention. It’s a new habit she has developed. I picked her up and held her with one arm while trying to cook with the other. That’s all she wants. She is perfectly content just being held.

Skinny Cauliflower Tots

But, I digress.

This recipe can get a little messy, but I promise it’s worth it. Use your hands to shape the tots using about 1 1/2 tablespoon of cauliflower mix for each. Before baking, the tots are a little fragile and might be difficult to shape. However, they will firm up in the oven. You may add an extra dash of breadcrumbs to keep them together, but keep in mind the nutritional value will change.

Skinny Cauliflower Tots

These cauliflower tots are pretty amazing. I’ve made cauliflower pizza crust and cauliflower buffalo wings, but these tots blow both of them out of the water. They have a great crunchy crust when browned, but are soft and flavorful inside. It’s the perfect combination.

Skinny Cauliflower Tots

Since this is a healthy recipe, I have included nutrition facts below the recipe. This recipe makes approximately 24 tots, so the serving size is 6 tots. If you decide to make smaller tots, then the nutrition facts will apply to one-quarter of the total tots.

I’m the kind of person that makes smaller tots so I don’t feel guilty eating more of them.

Isn’t that how it works?

Also, be sure to try my Buffalo Cauliflower Tots. They are flavored with a little buffalo sauce, so they really take these tots up to the next level.


Skinny Cauliflower Tots

Prep Time: 10 minutes

Cook Time: 25 minutes

Yield: 24 tots

Serving Size: 6 tots

Calories per serving: 153

Fat per serving: 7.7 g



  • 2 1/2 cups raw cauliflower florets (about 2 cups when cooked)
  • 1 large egg
  • 1 large egg white
  • 1/2 cup onion, diced
  • 1 tsp garlic, minced
  • 2 tbsp fresh parsley, minced
  • 1/2 cup Colby Jack cheese, grated
  • 1/2 cup seasoned Panko breadcrumbs
  • salt and pepper, to taste

For the full recipe, visit The Table

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