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Cauliflower Tater Tots

Gluten Free
Low Carb
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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!

Baked Cauliflower Tater Tots - A gluten free, 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 and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit

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.

Cauliflower Tater Tots - A gluten free, 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 and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit

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?)

  1. 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
  2. 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.

Cauliflower Tater Tots - A gluten free, 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 and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit

Baked Cauliflower Tater Tots - A gluten free, 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 and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit

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.

Baked Cauliflower Tater Tots - A gluten free, 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 and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit

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.

Baked Cauliflower Tater Tots - A gluten free, 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 and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit

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.

Baked Cauliflower Tater Tots - A gluten free, 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 and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit

MEGA DUNK of ketchup is obviously mandatory.

For step-by-step instruction of this recipe, watch my video tutorial below:
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Baked Cauliflower Tater Tots - A gluten free, 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 and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit
4.6 from 5 votes
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Cauliflower Tater Tots

Cauliflower Tater Tots are a low carb side dish that's kid friendly. A healthier version of traditional tater tots!

Course Side Dish
Cuisine American
Keyword cauliflower tater tots, healthy side dish, kid friendly meals, low carb side dish
Prep Time 25 minutes
Cook Time 30 minutes
Total Time 55 minutes
Servings 4 People, as an appetizer
Calories 214 kcal

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

  1. Preheat you oven to 400 degrees and very GENEROUSLY spray a cookie sheet with cooking spray.

  2. 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.

  3. Add in the onion, cottage cheese and garlic and stir until well mixed. Microwave again for 20 seconds.

  4. 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.

  5. 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.

  6. 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.

  7. DEVOUR! (I like them with ketchup!)

Recipe Notes

*I LOVE garlic, so this was great for me. If you're sensitive to garlic, you may want to use 1 Tbsp.

DID YOU MAKE THIS RECIPE?

If you try this recipe I would love to see it and share it! Tag me on IG @foodfaithfit, using the hashtag #foodfaithfit

Sick of dieting and thinking about food all the time? Download my FREE Food Freedom Guide.

FOR THIS RECIPE, I RECOMMEND:

Nutrition Facts
Cauliflower Tater Tots
Amount Per Serving (1 g)
Calories 214 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 5.2g33%
Polyunsaturated Fat 0.2g
Cholesterol 27.9mg9%
Sodium 520.5mg23%
Potassium 496.9mg14%
Carbohydrates 20.1g7%
Fiber 4.7g20%
Sugar 0.9g1%
Protein 19g38%
Vitamin A 410IU8%
Vitamin C 95.1mg115%
Calcium 357mg36%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.

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! :)

Cauliflower Tater Tots - A gluten free, 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 and made from hidden veggies! | Foodfaithfitness.com | @FoodFaithFit

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Reader Interactions

Comments

  9. 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?

    Reply

  14. 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!! 😉

    Reply

  15. Kathy says

    4 stars
    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.

    Reply

    • 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!

      Reply

  16. Kelly says

    4 stars
    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).

    Reply

    • 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!

      Reply

  17. Bynemara says

    5 stars
    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 🙂

    Reply

  18. Bronwynne says

    5 stars
    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. 🙂

    Reply

  19. Cheryl says

    5 stars
    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!!!

    Reply

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