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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

Cauliflower Tater Tots

These easy and flavorful Cauliflower Tater Tots are crispy on the outside and soft on the inside! Low carb, gluten free, and healthy!
Course Side Dish
Cuisine American
Prep Time 25 minutes
Cook Time 30 minutes
Total Time 55 minutes
Servings 4 People, as an appetizer
Calories 214kcal


  • 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


  • 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!)



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


Serving: 1g | Calories: 214kcal | Carbohydrates: 20.1g | Protein: 19g | Fat: 8g | Saturated Fat: 5.2g | Polyunsaturated Fat: 0.2g | Cholesterol: 27.9mg | Sodium: 520.5mg | Potassium: 496.9mg | Fiber: 4.7g | Sugar: 0.9g | Vitamin A: 410IU | Vitamin C: 95.1mg | Calcium: 357mg | Iron: 0.8mg