These cauliflower tater tots are a lower carb version of the classic comfort food that are crispy on the outside and soft on the inside. You’ll never know they’re healthy!
I think this is the perfect opportunity to tell you something about me:
My family nickname….is Tater-Tot.
There. It’s out for all of internet-land to read. My family associated me with a small, golden-brown and deep fried potato bite.
You know what? They’re delicious.
So, I’m okay with that.
BUT, there are a few things I’m not okay with (and I’m thinking you aren’t either) when we’re discussing tots of the Tater variety (what?)
- Deep fried. In last year’s healthy vegan green bean casserole, we discussed how SOMETIMES you just need to deep-fry something. But, I don’t think potatoes are those things. They be SO delicious just baked in the oven
- Weird ingredients. Have you read the ingredients on the package from the store?
Don’t. It’ll ruin you.
P.s am I the only one who is SRSLY bugged about the tag showing in the napkin in the below above? #NotPayingAttention
Now, let’s be real for a second. I grew up eating tater tots, liiiike, all the time.
Which, looking back, seems kind of weird that Momma FFF would feed me the exact thing she calls me. But, that is neither here nor there.
Anyway. Childhood tater-tots were the BOMB.com (do people still say this?) And, sometimes, I know you just NEED to bite into a carb-o-rific fried piece of tater goodness that is slathered in a MEGA THICK dunking of ketchup.
I understand you.
But, for all the other times of life when this craving hits, but healthy-smart-food-choices-making-you comes out, there are paleo CAULIFLOWER TATER TOTS.
Because I am Taylor and, once I learned how to cook cauliflower rice, I make everything cauliflower rice forever and ever the end. bacon cauliflower fried rice, cauliflower pizza, vegan sloppy joes with cauliflower. N-O-T-H-I-N-G is safe.
We even at Grilled cauliflower steaks once and NOT MAD ABOUT IT.
More real talk for your Monday: I 100% realize that cauliflower tots are actually nothing new and thrilling and exciting, and actually got really popular, liiiiiike, 2 or 3 years ago.
But, as per usual me, I am behind the times.
Which is actually my secret strategy that I just decided was my strategy RIGHT NOW. If cauliflower tots are SO 3 years ago, that means you may have forgot about them, and not made them in awhile. WHICH, in turn, means that MY cauliflower tots will be the BEST ONES YOU’VE EVER had since you don’t remember what all the others taste like.
Smart? I think yes.
Let’s dive face first into a few “tot-tips” or “Cauliflower tot 101.” Whatever you prefer:
ONE. GENEROUSLY GREASE THE PAN.
This is not the time to skimp and assume that somehow melty cheese and crispy panko will NOT stick to your pan. Even if your one of those fancy people that has an equally fancy ultra non-stick baking sheet. Even if it was developed my NASA. SPRAY THE PAN.
Feels good to get that off my chest
TWO. The best and most easiest way to get your tater-tots to be that perfect cylindrical shape is by stuffing a Tbsp measuring with the mixture, packing it in, and LIGHTLY tapping it onto your hand until it falls out.
POOF – like magic, you have hidden veggies that look E-X-A-C-T-L-Y like their questionable ingredients counterparts.
Then do a little bake-and-flip-and-extra-spray action and sink into glorious-childhood-good-food-memories.
MEGA DUNK of ketchup is obviously mandatory.
For step-by-step instruction of this recipe, watch my video tutorial below:
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Cauliflower Tater Tots
Ingredients
- 3 Cups Cauliflower florets (290g)
- 6 Tbsp diced onion
- 3 Tbsp Light cottage cheese
- 1 1/2 Tbsp minced garlic
- 1 large Egg white
- 3/4 Cup Reduced-fat Cheddar cheese, shredded
- 1/2 Cup + 2 Tbsp Gluten free panko
- 3 Tbsp Parsley, minced
- Salt and pepper to taste
Instructions
- Preheat you oven to 400 degrees and very GENEROUSLY spray a cookie sheet with cooking spray.
- Place the cauliflower florets into a food processor and blend until broken down and “rice-like.” Transfer to a microwave-safe bowl and microwave for 3 minutes. Stir and then microwave and additional 2 minutes.
- Add in the onion, cottage cheese and garlic and stir until well mixed. Microwave again for 20 seconds.
- Finally, add in the egg white, cheddar, panko, parsley and a pinch of salt and pepper, to taste. Stir until well mixed and the egg white is evenly distributed.
- Using a 1 Tbsp measure form the cauliflower into tots. I find the easiest is to really pack the cauliflower into a 1 Tbsp measuring spoon and then gently top it onto your hand until it comes out of the spoon in a perfect tot shape. Place it on the pan. Do this for all the cauliflower. You should end up with 32-34 tots.
- Generously spray the tops with cooking spray and bake for 20 minutes. Then, spray the tops generously again, and bake an additional 7-10 minutes, or until the tots are golden brown and crunchy.
- DEVOUR! (I like them with ketchup!)
Notes
Nutrition
FOR THIS RECIPE, I RECOMMEND:
WEIGHT WATCHERS POINTS PER SERVING: SMART POINTS: 4 POINTS+: 4. OLD POINTS: 4
FREESTYLE POINTS:6
(per 1/4 of the recipe)
IF YOU MAKE THIS RECIPE, PLEASE REMEMBER TO TAG @FOODFAITHFIT AND #FOODFAITHFITNESS ON INSTAGRAM! I LOVE SEEING YOUR RECIPE RECREATIONS! 
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Nicole Taggart says
My daughter loves tots. I need to change them up and make these for her
Taylor Kiser says
You do! a great way to sneak in those veggies!
Deborah @ Confessions of a mother runner says
These look so good and crunchy! Would love to have you link up for our Meatless Monday today
Taylor Kiser says
Thanks Deborah!
Taylor Kiser says
Thanks Deborah!
Sandi G says
What a fun nickname. I am so glad you made a yummy cauliflower version. They look delicious.
Taylor Kiser says
Thanks Sandi!
Lauren @ Climbing Grier Mountain says
I am so flipping happy about these tater tots!! I’d eat an entire basket full!
Taylor Kiser says
HAHA! I knew you would be all over them!
naomi says
These are the way to do tots. LOVE!!!
Taylor Kiser says
Thank ya!
Maria Cronk says
I made something similar to this with quinoa. SO GOOD. It taste great with marinara sauce too! Thanks for sharing. YUM!
Taylor Kiser says
Yum! That sounds delish Maria!
Maria says
Always in love with junk food made healthy! 🙂
Taylor Kiser says
You and me both!
[email protected] says
Ive never had a tater tot! Like the out of the bag stuff all kids talk about. But I have made cauliflower tots and your look super crispy and delicious. Gonna have to give them a try.
Taylor Kiser says
WHAT! You have never? They are SO good. I hope you love these Patrick!
Mary says
I just bought a bag of green giant brand already riced cauliflower. The recipe calls for 1 1/2 cup cauliflower pieces….any idea how much of the defrosted already riced cauliflower to use?
Mary says
Just looked online and saw 1 cup roughly chopped cauliflower equals 3/4 cup riced cauliflower. Hungry Girl website has info on this 🙂 Thanks for this tots recipe!
Taylor Kiser says
AWESOME! Thank you for letting us know!
Shashi at RunninSrilankan says
Amazeballs tater tots is what these should be called!
Taylor Kiser says
Haha! Thanks!
Aimee says
Cauliflower tater tots!?!? Does life get any better? I have a serious cauliflower obsession right now and this is going to feed right into it!
Taylor Kiser says
ME TOO! I eat it, liiike, everyday! Hope you love these!
Patricia @ Grab a Plate says
1) Ahhhh-dorable nickname! 🙂
2) Love that the label is showing — honestly, I hadn’t even noticed (but know how you feel). Gorge pix, BTW.
3) I want the whole plate to myself! YUM!
Taylor Kiser says
Haha thank you for all the love – even on the label! 😉
Jennie @onesweetmess says
GENIUS! By the way, I love the nickname. Mine is Piglet. There–we’re even 🙂 I want to hug these and never let go.
Taylor Kiser says
HAHA yes we ARE even!
Hugging is always a good idea 😉
Karly says
I just want to say thank you for making my low carb life that much easier and so much tastier. These looks SO good! All about faux-tatoes in any form!! 😉
Taylor Kiser says
YAY! So glad you like them Karly!
Kathy says
love the idea of these and want to make them in my air fryer. I had to read and re-read to find that one serving may be approximately 8 tots though. Would be nice for that the be more clearly stated and easier to find.
Taylor Kiser says
Hi Kathy!
Please keep in mind that I already spend a TON of time creating recipes for free and a TON of time figuring out nutrition information for readers, so that you don’t have to do it yourself. I don’t have all the time to figure out the EXACT amount that one serving is, and I do think it’s pretty easy to make the recipe and figure out how many 1/4 if for one serving 🙂 Thanks!
Kelly says
This recipe looks great. I assume the the cottage cheese is used as a binder? What can be used as a substitute? Can’t do cheese (though mozzarella and pecorino cheese is fine – which i will use in place of the cheddar).
Taylor Kiser says
Cottage cheese is a binder and helps keep it moist! I honestly can’t tell you for sure as the recipe wasn’t tested any other way than as written. I’m sorry!
Bynemara says
My stomach literally started grumbling when I saw these. I’m not sure if I could resist long enough to taste them 🙂 This is a Crunchy one Taylor 🙂
Taylor Kiser says
Haha thank you!
Bronwynne says
Just made these and they are delicious!! I’ve tried a few different ‘faux potato’ recipes that have not measured up to the real thing at all BUT these cauliflower tots are so much better than taters! Only changes I made was use coconut flour instead of the panko to make it keto friendly and used sour cream instead of cottage cheese. 🙂
Taylor Kiser says
Thank you for sharing!! I actually JUST posted a more paleo/keto version here: https://www.foodfaithfitness.com/paleo-cauliflower-tater-tots/
But I am so glad you loved!
Cheryl says
Thank You for posting, looks great!!! I have everything in the house except cottage cheese… I do have some ricotta cheese, so I’m going try that… Fingers Crossed… Have a Great Day!!!
Taylor Kiser says
I SO hope it works! Let me know Cheryl!