Tater tots are universally loved, but they’re not exactly the healthiest option. Enter: Skinny Baked Cauliflower Tots—a lighter, veggie-packed version that satisfies your craving for crispy, savory bites without the guilt. Made with finely chopped cauliflower, cheese, and a few seasonings, these tots are baked to golden perfection and packed with flavor.
This recipe is perfect for anyone looking to sneak more vegetables into their meals without sacrificing taste or texture. The cauliflower is steamed, then finely chopped or pulsed in a food processor to create a rice-like texture. From there, it’s mixed with cheese, eggs, and breadcrumbs to bind everything into tot-shaped bites that crisp up in the oven.
The result? A crispy outside, soft and cheesy inside, and a totally snackable texture. They’re great as an appetizer, a lunchbox side, or a healthy game day snack. Kids love them. Adults love them. And best of all, they’re baked—not fried.
This is the kind of recipe that helps bridge the gap between comfort food and healthier choices. You get that satisfying crunch and cheesy richness, with far fewer carbs and calories than traditional potato tots.
You can make a big batch and freeze some for later, making them ideal for meal prep. Just pop them in the oven or air fryer to reheat and restore their crispiness.
They’re also super customizable. Swap in different cheeses, add herbs or spices, or even mix in other veggies like carrots or zucchini. The basic formula is solid and easy to riff on.
And if you’re watching your carbs or avoiding gluten, simply sub in almond flour or gluten-free breadcrumbs. The texture holds up well with either option.
These tots are also great served with dipping sauces—think ketchup, ranch, spicy mayo, or even a tangy yogurt dip. They’re like mini flavor bombs that everyone at the table can get behind.
Plus, cauliflower is a nutrition powerhouse. High in fiber, vitamins C and K, and antioxidants, it’s a great base for recipes that aim to deliver both flavor and function.
Servings: 4 (about 24 tots)
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Ingredients:
- 1 medium head cauliflower, cut into florets
- 1/2 cup shredded cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1/3 cup breadcrumbs (or almond flour for low carb)
- 1 large egg
- 1/2 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Salt and pepper to taste
- Cooking spray or oil for baking sheet
Instructions:
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly coat with cooking spray.
- Steam cauliflower florets until tender, about 5–7 minutes. Let cool slightly.
- Pulse steamed cauliflower in a food processor until finely chopped (rice-like texture). Place in a clean towel and squeeze out excess moisture.
- In a large bowl, combine cauliflower, cheddar, Parmesan, breadcrumbs, egg, garlic powder, onion powder, salt, and pepper. Mix well.
- Scoop about 1 tablespoon of mixture and shape into small tots. Place on prepared baking sheet.
- Bake for 20–25 minutes, flipping halfway through, until golden and crispy.
Tips:
- Removing moisture from the cauliflower is key to crispy tots.
- For extra crunch, broil for 2–3 minutes at the end.
- Add chopped parsley or chives for extra flavor and color.
- These freeze well before or after baking—just reheat in oven.
Why You’ll Love This Recipe:
- Healthier alternative to classic tots.
- Kid-approved and perfect for picky eaters.
- Great for meal prep and freezer-friendly.
- Easy to customize with your favorite flavors.
These Skinny Baked Cauliflower Tots are the ultimate guilt-free snack. Crispy, cheesy, and full of flavor, they’re a veggie-forward twist on a nostalgic favorite that both kids and adults will love.
