If you’re looking for a crispy, cheesy, and totally addictive snack that won’t weigh you down, these Skinny Baked Cauliflower Tots are about to be your new obsession. Imagine biting into a golden, crunchy tot with a soft, flavorful center—each one packed with cheddar, Parmesan, and a little veggie magic.
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These little bites of heaven are baked, not fried, making them a healthier alternative to traditional tater tots. They’re perfect for snacking, meal prep, or even sneaking more veggies into your diet without sacrificing taste. Trust me, you’re going to love these!
Why You’ll Love Skinny Baked Cauliflower Tots
Versatile
These tots are a snack, a side dish, or even a light meal! Whether you’re dipping them in ketchup, pairing them with a salad, or packing them in lunchboxes, they work for just about any occasion.
Healthy & Low-Carb
Made with cauliflower instead of potatoes, these tots are lower in carbs but still packed with flavor. Perfect if you’re watching your carbs but still crave something crispy.
Quick & Easy
No fancy techniques here! Just steam, mix, shape, and bake. Even if you’re a beginner, these come together effortlessly.
Customizable
Want to spice things up? Add smoked paprika or cayenne. Prefer a different cheese? Swap in mozzarella, feta, or pepper jack. The possibilities are endless!
Kid-Approved
Even picky eaters won’t realize they’re munching on cauliflower! These cheesy, crispy tots make veggies fun and delicious.
Ingredients in Skinny Baked Cauliflower Tots
Here’s the magic of these tots—they use simple, wholesome ingredients, but the result is pure crispy perfection.
Cauliflower
The star of the show! Steamed and mashed to create the perfect tot texture.
Egg
Helps bind everything together, so your tots hold their shape.
Onion
Adds a subtle sweetness and depth of flavor.
Bell Pepper (Optional)
Brings a pop of color and a touch of crunch.
Cheddar Cheese
Melts into the tots, making them cheesy, gooey, and totally irresistible.
Parmesan Cheese
Adds a salty, nutty flavor that enhances the crispiness.
Breadcrumbs
Gives the tots their signature crunch. Use gluten-free breadcrumbs if needed!
Cilantro or Parsley (Optional)
For a fresh, herby touch.
Salt & Black Pepper
Because every good dish needs seasoning!
Cooking Spray or Oil
Ensures a crispy, golden exterior without deep frying.
(Note: The full ingredients list, including measurements, is provided in the recipe card directly below.)
Instructions
Preheat the Oven
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray with oil.
Cook & Mash the Cauliflower
Steam or boil the cauliflower until fork-tender, then drain and pat dry. Mash it using a fork or pulse in a food processor until smooth but not watery.
Mix Everything Together
In a bowl, combine the mashed cauliflower, egg, onion, bell pepper (if using), cheddar cheese, Parmesan, breadcrumbs, herbs, salt, and black pepper. Stir until the mixture holds together.
Shape the Tots
Scoop small portions of the mixture and roll them into tot-sized cylinders. Place them on the prepared baking sheet, leaving space between each.
Bake Until Crispy
Bake for 20-25 minutes, flipping halfway through, until golden brown and crispy on the outside.
Serve & Enjoy
Let cool slightly, then serve warm with your favorite dipping sauce!
How to Serve Skinny Baked Cauliflower Tots
Dipping Sauce Ideas
These tots pair perfectly with ketchup, ranch, or spicy sriracha mayo.
Healthy Lunch Addition
Serve alongside a fresh salad or a lean protein for a balanced meal.
Kid-Friendly Snack
Great for lunchboxes or after-school snacks with a side of Greek yogurt dip.
Party Appetizer
Arrange them on a platter with toothpicks and a variety of dips for a crowd-pleasing snack.
Storage & Meal Prep Tips
Store in the Fridge
Keep leftovers in an airtight container for up to 4 days.
Freeze for Later
Freeze uncooked tots on a tray, then transfer to a freezer bag. They’ll last up to 3 months!
Reheat for Crispiness
Reheat in an oven or air fryer at 375°F for 5-8 minutes for that fresh-out-of-the-oven crunch.
FAQs
Can I make these keto-friendly?
Yes! Just swap the breadcrumbs for almond flour or crushed pork rinds.
Can I air fry them instead of baking?
Absolutely! Air fry at 375°F for 10-12 minutes, shaking halfway.
Can I use frozen cauliflower?
Yep! Just thaw and squeeze out excess water before mashing.
How do I make them extra crispy?
Lightly spray with oil and broil for the last 2-3 minutes.
What cheese can I use instead of cheddar?
Try mozzarella, gouda, or pepper jack for different flavors!
Can I add extra veggies?
Of course! Minced carrots, spinach, or mushrooms work great.
Can I skip the egg?
Yes! Use a flax egg (1 tbsp flaxseed + 3 tbsp water) as a substitute.
What breadcrumbs should I use?
Regular, panko, or gluten-free breadcrumbs all work.
Are these toddler-friendly?
Yes! Just reduce the black pepper and make them softer.
Can I prep them ahead of time?
Definitely! Shape the tots, cover, and refrigerate for up to 24 hours before baking.
Final Thoughts
These Skinny Baked Cauliflower Tots prove that healthy eating doesn’t mean sacrificing flavor. They’re crispy, cheesy, and totally snackable—perfect for meal prep, parties, or just when you need a little comfort food with a healthy twist.
Print
Skinny Baked Cauliflower Tots
- Prep Time: 25 minutes
- Cook Time: 25 minutes
- Total Time: 50 minutes
- Yield: 30–40 tots 1x
- Category: Side Dish
- Method: Baking
- Cuisine: American
- Diet: Vegetarian
Description
These light and crispy Cauliflower Tots are a healthy alternative to traditional tater tots! Made with cheddar cheese, Parmesan, and breadcrumbs, they’re baked to golden perfection. A perfect low-carb, kid-friendly snack or side dish that’s easy to make and packed with flavor!
Ingredients
- 2 cups cauliflower florets
- 1 large egg
- 1/2 cup onion, minced
- 1/4 cup bell pepper, minced (optional)
- 1/2 cup cheddar cheese, shredded
- 1/4 cup Parmesan cheese
- 1/4 cup breadcrumbs
- 1/4 cup minced cilantro or parsley (optional)
- Salt and black pepper, to taste
- Cooking spray or oil
Instructions
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Preheat oven to 375°F (190°C). Lightly grease a nonstick baking sheet with cooking spray or oil.
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Steam the cauliflower florets for 3-5 minutes until soft. Drain and chop finely or pulse in a food processor for a few seconds.
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In a medium bowl, mix cauliflower, egg, onion, bell pepper, cheddar cheese, Parmesan, breadcrumbs, and herbs. Season with salt and black pepper.
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Scoop 1 tablespoon of the mixture, roll into small oval tots, and place on the baking sheet, spacing them 1/2 inch apart.
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Bake for 20 minutes, flipping halfway through, until golden brown and crispy.
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Serve hot with your favorite dipping sauce—ketchup, ranch, or spicy mayo!
Notes
- For extra crispiness, broil the tots for the last 2-3 minutes.
- To make ahead, freeze uncooked tots for up to 3 months and bake directly from frozen.
- Low-carb option: Swap breadcrumbs for almond flour or crushed pork rinds.
Nutrition
- Serving Size: 1 tot
- Calories: 25 kcal
- Sugar: 0.5g
- Sodium: 60mg
- Fat: 1.5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 1g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0.5g
- Protein: 1g
- Cholesterol: 5 mg