Cauliflower Tots

Baby + Me Series: Cauliflower Tots

I‘m always looking for things that I can just toss in the oven and temporarily forget about. Freezer options are great – but I like the satisfaction of knowing that I made something myself, it was fresh, and it was healthy. However, I’m realistic and I realize that if I’m going to make something myself, I need it to be quick and easy. I created these Cauliflower Tots for that exact purpose. They’re cheesy and flavorful – and they’re a great, easy alternative to potato-based tater tots. 

The best hack for this recipe is to use cauliflower that you can steam right in a bag. While you could steam it in a proper steamer basket on the stove, for those moments when time is precious (aka literally every night at dinner time), steam-in-bag veggies are the ultimate lifesaver.

Cauliflower is a great alternative to potatoes. Cauliflower is packed with fiber, potassium, vitamin C, vitamin B6, magnesium and more. Cheddar cheese adds the perfect gooey interior to this crispy tot– but feel free to substitute the cheddar with a dairy-free alternative, if desired. We also used whole wheat bread crumbs, but you can certainly switch it out with a gluten-free alternative. Lastly, the egg acts as the binder in this tot recipe, but a flax egg also works as a vegan alternative, and can be made like the one here.

We used cauliflower for this recipe, but feel free to make it your own! Broccoli or veggie mixes are also great alternatives. Get tottin’ 😎

Baby + Me Series: Cauliflower Tots

Cheesy + nutritious in under 30 minutes.


10 ounces (1 small head) of cauliflower, steamed*

1/3 cup cheddar cheese

1/4 cup whole wheat bread crumbs

1 egg

2 tablespoons onion, diced

1 tablespoon dried basil

1/4 teaspoon paprika

1/4 teaspoon salt

1/4 teaspoon pepper


  1. Preheat the oven to 400F degrees.
  2. In a food processor, combine all of the ingredients listed above. 
  3. Blend until the mixture is mostly chopped, with some texture remaining. 
  4. Using an ice cream scoop, scoop the mixture onto a parchment-lined baking sheet.
  5. Bake for approximately 12-15 minutes, until the top of the tots are golden brown.
  6. Allow to cool slightly, then serve.


*Time-Saving Hack: Purchase organic steam-in-bag cauliflower at your local supermarket.

Let’s build a healthier generation together