Kalyn's Kitchen

Cheesy Baked Cauliflower Tots (Video)

Cheesy Baked Cauliflower Tots are perfect for a bite-sized snack or serve them for a delicious low-carb and Keto side dish!

PIN these cheesy baked cauliflower treats to try them later!

Low-Carb Cheesy Baked Cauliflower Tots title photo

When a food idea takes off on Pinterest, it can quickly spread around the web, and I know that’s where I first saw the idea of finely chopped cauliflower made into cauliflower “Tater-Tots” that was the inspiration for these Cheesy Baked Cauliflower Tots. The original deep-fried Tater-Tots are one of those foods from childhood that I kept liking way into adulthood, and I love the idea of a healthier low-carb version made from cauliflower, so the minute I saw this I knew I’d be trying it.

I saw ideas for cauliflower tots that looked tasty from several other bloggers, but every recipe I found had an ingredient I didn’t want to use (like breadcrumbs, cornmeal, or flour) so I started experimenting to come up with my own version.

It took me four tries to make what I thought was a perfect recipe for Low-Carb Cauliflower Tots, with just enough cheesy taste but still a little cauliflower flavor and slightly crisp from the oven. Along the way I had to buy a Mini Muffin Pan (affiliate link) and using a One Tablespoon Cookie Scoop (affiliate link) helped me get them all the right size. Cooking the cauliflower before we chopped it in the food processor also gave a better result, and we drained the chopped cauliflower to keep the tots as crisp as we could get them.

My nephew Jake was cooking with me when I made the final keeper version of these, and although he’s definitely not a cauliflower fan, Jake kept nibbling on them until he had eaten pretty much the entire batch.  And the whole time he kept commenting on how good they were, so even if your family is a little suspicious of cauliflower, you might get them to like the cauliflower tots!

Low-Carb Cheesy Baked Cauliflower Tots process shots collage

How to Make Cheesy Baked Cauliflower Tots:

(Scroll down for complete printable recipe with nutritional information.)

  1. Coarsely chop up 1/2 large head of cauliflower.
  2. Put cauliflower in a bowl, cover the bowl with cling-wrap, and microwave on high for about 2 minutes.  (If there’s any water in the bottom of the bowl, drain the cauliflower before you put it into the food processor.)
  3. Process the cauliflower with the steel blade in the food processor until it’s finely chopped (but be careful not to over process so it’s starting to get pureed.)  It should still be slightly chunky.
  4. Drain it again if you see any water in the bottom.
  5. Stir in the sharp cheddar, coarsely grated Parmesan, Almond Flour (affiliate link), Vege-Sal (affiliate link), Spike Seasoning (affiliate link), and black pepper and mix until it’s well-combined.
  6. Then add one egg and mix until the mixture is mostly all coated with egg.
  7. Preheat the oven to 400F/200C.
  8. Spray a Mini Muffin Pan (affiliate link) with non-stick spray and use a One Tablespoon Cookie Scoop (affiliate link) to scoop out rounded scoops of the mixture and put in the muffin pan. 
  9. Bake for 15 minutes.
  10. Turn each tot over and put back into the oven and bake about 15 minutes on the other side.
  11. Here’s how they looked after the second 15 minutes of baking.  Serve hot.

Low-Carb Cheesy Baked Cauliflower Tots close-up photo

Jake and I ate them all, but I doubt these would reheat that well, and they were definitely best right out of the oven. Enjoy!

More Cheesy Low-Carb Ideas with Cauliflower:

Cauliflower-Crust Vegetarian Pizza with Mushrooms and Olives ~ Kalyn’s Kitchen
Roasted Cauliflower Soup with Cheddar Cheese ~ Rachel Cooks
Roasted Cauliflower with Parmesan ~ Kalyn’s Kitchen
Low-Carb Baked Cauliflower Tortillas ~ Sugar-Free mom
Cauliflower Gratin with Sharp Cheddar and Parmesan ~ Kalyn’s Kitchen
Slow Cooker Ham and Cheese Cauliflower Soup ~ Lauren Kelly Nutrition

Low-Carb Cheesy Baked Cauliflower Tots close-up photo

Cheesy Baked Cauliflower Tots (Video)

Yield 4 servings
Prep Time 30 minutes
Cook Time 32 minutes
Total Time 1 hour 2 minutes

These low-carb Cheesy Baked Cauliflower Tots are great for a bite-sized snack or a delicious side dish!


  • 1/2 large head cauliflower, coarsely chopped
  • 1/3 cup sharp cheddar cheese
  • 1/4 cup coarsely grated Parmesan cheese
  • 2 T almond flour
  • 1/2 tsp. Vege-Sal (see notes)
  • 1/2 tsp. Spike Seasoning (see notes)
  • fresh-ground black pepper to taste
  • 1 egg


  1. Preheat oven to 400F/200C.
  2. Spray a Mini Muffin Pan that makes 24 muffins (affiliate link) with non-stick spray.
  3. Cut away the leaves of the cauliflower, but use most of the inner core part.
  4. Coarsely chop the cauliflower, place in a micro-wave proof bowl, cover with cling wrap, and microwave 2 minutes on high.  (Microwaves can vary so you may need to experiment with the time, but the cauliflower should be just slightly soft.)
  5. Quickly take off the cling-wrap and let the steam escape, and if you see any water in the bottom of the bowl, put the cauliflower into a colander and let the water drain off.
  6. Put the steel blade in the food processor, add the cauliflower, and pulse until the cauliflower is finely chopped but still slightly chunky.  (Be careful not to over process so you don’t end up with cauliflower puree!)
  7. If there is any water in the food processor bowl, drain the cauliflower again in the colander.
  8. Put finely chopped cauliflower into a bowl and add the sharp cheddar, coarsely grated Parmesan, almond flour, Vege-Sal or salt, Spike Seasoning (or other seasoning of your choice), and fresh-ground black pepper.
  9. Stir until ingredients are well-combined.
  10. Add the egg and stir until the ingredients are mostly coated with egg.  (You might be tempted to add another egg, but don’t.  You’ll be surprised how well this sticks together.)
  11. Use a One Tablespoon Cookie Scoop (affiliate link) or a steel one-tablespoon measuring spoon to scoop out rounded spoonfuls of the mixture and place it in the mini muffin pan.
  12. Bake 15 minutes.
  13. Carefully turn each cauliflower tot over in the muffin tin and bake 15 minutes more, or until tots are nicely browned on both sides.
  14. Serve hot; these are best served right out of the oven.


We used Almond Flour (affiliate link), as well as Vege-Sal (affiliate link) and Spike Seasoning (affiliate link). You can substitute another all-purpose seasoning blend that tastes good with cauliflower if you don't have Spike Seasoning. Use a slightly smaller amount of regular salt if you don't have Vege-Sal.

Nutritional information based on 6 cauliflower tots serving size.

This recipe developed by Kalyn with inspiration from several other bloggers who also made Cauliflower Tots. 

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 111Total Fat: 8gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 47mgSodium: 305mgCarbohydrates: 5gFiber: 2gSugar: 2gProtein: 7g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

Low-Carb Cheesy Baked Cauliflower Tots thumbnail photo

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Low-Carb Cheesy Baked Cauliflower Tots are great for most low-carb diet plans, including Keto. Cauliflower is also a perfect low-glycemic food for the South Beach Diet, and with the use of reduced-fat cheese these Cauliflower Tots would be a perfect snack or side dish for any phase of the diet. Use full-fat cheese for Keto or low-carb diets.

Find More Recipes Like This One:
Use Side Dishes to find more recipes like this one. Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Pinterest image of Cheesy Baked Cauliflower Tots

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    156 Comments on “Cheesy Baked Cauliflower Tots (Video)”

  1. YAY! I'm so happy you finally got it right. I will be making these soon 🙂

  2. Cicily, Ziplist won't work right unless you're on that specific recipe (not the home page.) If you click the recipe title to open that page then you'll be able to save it.

    James, thanks for the nice feedback. Glad you're enjoying the site. I store almond meal (and all my nuts, flour, rice, oatmeal, etc.) in the freezer. I recommend that if you can make room. (I have a big freezer in my garage; I know I'm spoiled!)

  3. I have them all ready in the pan. Just waiting their turn for the oven. LOVE your site. I cook MANY of your recipes. I have a question. Never used Almond Flour until today. How do you store it? It says that is expires 2/15 will it really last that long once open? Thanks for all you do on this site!!

  4. Barb, so glad you like it. I don't think I've had tater tot casserole, but I think these would work. I'd cook them a little less initially so they don't get too brown on the casserole.

  5. Another great sounding recipe Kalyn…thank you. I wonder if these would work for Tater Tot Casserole, using these instead of TaterTots on top of the casserole.

  6. Roseanne, so glad they were a hit for you!

  7. I wasn't so sure about these, but thought I would give them a try. I followed the directions exactly and mine looked picture perfect! The best thing is my carboholic husband and picky daughter both LOVED these. Thank you Kalyn for a wonder recipe!

  8. Becky, so glad you enjoyed them, and thank you VERY much for the tips. I love hearing how people make a recipe work for what they have or prefer!

  9. Kalyn! I made these last night and really enjoyed them. 🙂 They were so easy and fun to put together.

    A few notes –
    – I steamed my cauliflower in a steamer basket on the stove, worked great.
    – I doubled the recipe and it worked perfectly.
    – I didn't have Spike seasoning so I used Bragg's AP seasoning. It was good. (I need to pick up SPIKE!)

    Thanks again for your great recipes. My husband and I love them and it helps me stay in check with a healthier diet. 🙂

  10. You might be able to use a salad spinner with the cauliflower before it's chopped, but I wouldn't try it with the chopped cauliflower.

    I don't know how it would work with flour; almond flour has more texture and flavor.

  11. if you want to make sure there's no water left if you have to blanch it, put it in a salad spinner.
    Can you use regular flour? we're not gluten free here…thanks!

  12. I don't know; I've never tried it and they aren't that similar in flavor.

  13. Can you substitute coconut flour for the almond flour?

  14. Cyndi, Jake put some Sriracha on them, but I didn't think they needed a sauce.

    Russ and Gretchen,
    Thanks for supporting my site. However, I'm not willing to do that for a couple of reasons. First, of all, I can't go back and change all the old recipes (1800+ recipes) and if I change the formatting now people are going to ask me why it's not on the old recipes. Second, I know that more than half the people who use my site aren't South Beach Dieters, so I try to walk a fine line between supporting the SBD people and not annoying the others. And finally, it seems like it would not be too hard to just write on the printed recipe what phase it's for, have you tried that?

  15. I love your recipes and copy them into my computer cookbook regularly.

    However, would it be possible for you to include the South Beach notes in the "printer friendly" area.

    I always use the printer friendly aspect of your recipe, but then have to go back and get the south beach notes and then I copy it all into the computer.

    Thanks so much and keep up the great work.

  16. Did you make a sauce to go with these? If not, what do you think might go well? Ranch? Ketchup? Marinara? Something else?

  17. I worry a little about added water from blanching, but might work if you drain well. If you have a really good non-stick pan I might just try sauteeing the cauliflower. I haven't made them without microwaving so you'll have to experiment.

  18. For those of us sans microwave, what do you suggest? Just blanching the chopped cauliflower until tender?

    Looks delicious — definitely want to try these!

  19. Joanne, when I used to teach school my favorite school lunch was a big bowl of tater tots! (That was years ago, of course, but so yummy.) Hope you try this, I really loved them!

  20. Wow!! Well I do really love tater tots and I'm definitely up for trying a healthier version! Love how cheesy these are!