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

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

Leave a Reply

Your email address will not be published. Required fields are marked *

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

  1. I made,these last night and we loved them but they stuck to the pan and fell apart. I had to use sprinkle parmesan cheese and now I think that is why…

  2. Sorry but I don't have any experience substituting for eggs.

  3. I don’t eat eggs. Any suggestions for substitution?

  4. Hi Kalyn – I'm new to your site – just discovered it the other day and I'm in love!!

    I know you said that you didn't think they would reheat well, but I wonder why? To me, it seems like they would do fine in a toaster oven at a high heat for a few minutes to crisp them back up.

    Wondering if anyone has tried freezing them. I was thinking about freezing them on a cookie sheet, then bagging them up. Thought maybe they could be reheated from frozen (like you would with frozen "real" tater tots.) Has anyone tried this?

  5. Blondie, feel free to do that if it's helpful for you. Mine was not that wet.

  6. I think if you treat it like spinach, put it in a clean cotton towel and squeeze the moisture out of it; it would be easier to work with.

  7. Marijka, I wish that was an option, but it's not possible on Blogger.

  8. I was planning to print this to try next week, but really wish the 'printer friendly version' included a photo like I've seen on other sites. I've got no clue if it's the blog hosting software that controls this feature, but please consider adding this if possible. As it is, I'm having to copy the text and the photo into a word processing doc to make my own. I absolutely don't mind doing this for the wonderful recipes you share – the problem is that you have SO MANY! 🙂

  9. The flavor was great, will try again soon. Thank you

  10. Cherie, no way for me to know, but it's mostly the cooking that melts the cheese and other ingredients together that keeps them together, so if you handled them much before they were cooked that could be why. Maybe give it another try!

  11. Mine didn't hold together well, what did I do wrong ?

  12. So glad you liked it and good to hear it worked without the almond flour. I really like Spike as a seasoning; usually sold near health foods.

  13. I made these tonight and omitted the almond flour and they turned wonderfully! I also subbed the spike seasoning w salt/pepper/seasoning salt. It needed it bit more spice for our liking so I may need to hunt down the spike seasoning you mention. It's my first time trying cauliflower. I have snubbed it for a long time based on how it looked. Ha! We will definitely make this again!!

  14. Thanks Jean, I hope you enjoy!

  15. Kalyn, these look terrific! I don't eat tater tots, but these little beauties are going on my to-do list!

  16. Anastasia, I haven't tried it with silicone muffin pan so I don't really know if the results will be different. I'm guessing it will work though.

  17. Amazing!I love your recype and will prepare it soon!Is great!
    Can I use a silicone mufin forms?

  18. Pille, so glad you enjoyed them! And good to know that turning them over might be optional. Tater tots are usually deep-fried (which is why they're so delicious) but these are a tasty alternative that's healthier.

  19. Kalyn, I've made these (or something inspired by these) twice now during the last few days, both in mini muffin tins and in regular. I only use microwave to heat milk for hot chocolate, so I simply cooked the cauliflower florets in salted water and drained thoroughly (worked perfectly well; there's no salad spinner in the house). Used some Estonian shredded cheese, and a teaspoonful of hot sweet chilli sauce.

    I forgot to flip them over. I have never had tater tots, so cannot compare if they're similar or not, but these were some lovely cheese and cauliflower nibbles, for sure 🙂

  20. Thanks Karen, hope you enjoy!