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. I followed the directions to a T on this recipe and the tots never crisped up and didn't even want to come out of the tin. very frustrating as this was the main side dish for our dinner and I'm on a lo-carb diet.

    • Sorry to hear they didn't work for you. As you can see from the comments, many other people besides me have made them successfully, so I'm not sure what happened. Maybe the temperature of your oven or the kind of metal your pan was made of might be a factor?

  2. My mini muffin tin was in the sink, so just put them on a foil lined cookie sheet. The mix was a little hard to work with as I don't have a cookie scoop. Sprayed my TBSP with Pam and they just dropped right out when turned over. They came out sooo good. Some salt and a little ketchup on each. The taste is awesome…tasted almost like a raw potato when grated for hash browns. Nice crunch to the outside. These are definitely going to be a staple in my house!

  3. Can I use frozen cauliflower for this? And if so, how much would I use? These look so good.

    • Sorry but I haven't made it with frozen cauliflower so I don't know how it would work or how much to use. You might look through the comments and see if anyone else has tried it.

  4. I made these today and they are insanely delicious! I put some raw almonds in my blender to grind to a fine powder since I did not have 'almond flour' at home and it turned out perfect. After one batch was done it was so wonderful I immediately made another batch. My husband will not eat caulflower at all so I did not tell him this was a caulflower recipe and he RAVED about it and wanted MORE! We are on a low carb, low calorie diet and this is THE BEST snack recipe we have tried. I will be making it for guests, parties and just for snacks around the house. Thank You!!!

  5. Could you please post the nutritional values?

    • For a variety of reasons (including the fact that it's very hard to accurately calculate serving sizes and I already spend 8-10 hours on every recipe) that's something I'm not planning to do, But if you look after the recipe there's a link where you can enter the recipe and calculate it yourself.

  6. These were wonderful! Thanks!

  7. Epic fail! They all stuck to my pan and I had sprayed it well with coconut oil spray. Very sad!

    • Sorry to hear that. I've had very bad luck with coconut oil spray myself. In fact I threw away the can after I used about half of it and went back to the Costco spray (which I'm sure isn't as healthy, but it works)

      Hard to know on this if it was that or your pan, but they did work for me and also for other people, as you can see from the comments.

  8. Kalyn…found this recipe on Pinterest and it looks great! I was just wondering how cooked the cauliflower gets in the microwave and if you could use another cooking method like steaming? I don't typically like to use the microwave if I can avoid it. Thanks so much in advance and I am hoping that I can get my kiddos to eat this one!

    • The cauliflower is still a bit chewy after you microwave because it will get more cooked when the tots are baked. I don't know how much time that will take but I'm sure steaming will work. Be sure to drain it well after you steam. Hope the kids like them!

  9. What flour could I use in place of almond flour? I'm allergic

  10. I made these over the weekend and we loved them! I stayed true to the original recipe with 2 exceptions: first, I substituted Italian seasoning for the Spike seasoning and second, I baked them on a parchment-lined baking sheet, since we're between houses and I don't have my mini muffin tins with me. Both changes worked well–shaping the tots and putting them on a baking sheet definitely added a little up-front time, but they were very easy to flip over, so it probably makes up for it there.

    I also saw someone asking if these freeze well and I can say that yes, they do! The texture changes a bit (I guess you'd say they're a bit more rubbery, but not to the point where they're unappetizing), but they're still just as tasty. I heat them on a baking sheet for 10 minutes at 350ºF.

    • Hi Kiersten,
      Thanks for all the info and your report on what worked for you. I'd have to make a double batch in order to have any to freeze!

  11. Hi Kalyn, love, love, love your website – I've been reading for couple of years now and you never disappoint. I really want to try these cauliflower tots but I only have a six-muffin pan (for regular sized muffins) Can I put the tot mixture into those—will the baking time increase? sorry if this is a silly question – i'm still a bit of a novice!

    • Hi Sarah; glad you are enjoying the site! I am honestly not sure how it would work to cook the mixture in larger muffin pans. For sure they'd take longer to cook because the mixture would be thicker. But what makes these good is the way they're browned so well on both sides, and the thick pieces might not have that quality. Maybe worth a try though. Or maybe try cooking them as small loose tots, smashed down a bit, on a cookie sheet. Let me know if you find a way that works.

  12. Made these tonight with pepper jack cheese. My wife and I loved them!!!!!!!!

  13. There's no reason to use reduced-fat cheese, *generally* speaking. I know the guy who created the South Beach Diet is a cardiologist, but so was Dr. Atkins, and I'm with Dr. Atkins on this one–animal fat is not bad for you, not even dairy fat. If you're going to cut fats, cut non-tropical seed, nut, and legume oils out of your diet ("vegetable oil" is actually soybean oil, from a legume) and never eat synthetic hydrogenated or trans fats at all (like Crisco).

    Now, I said *generally*. In this case I would agree that using reduced-fat Cheddar is a good idea. Why? Because Cheddar gets oily when you melt it. That's not an effect you want in your cheesy tots.

    But if you should get it into your head to experiment with some other cheese, go ahead and get the normal cheese. If you really want some nutritional bang for your buck, and you live in a major city, look and see if you can find grass-fed cheese. That will make the most ridiculously nutritious "tots" you have ever eaten.

  14. Hi Kalyn, this recipe sounds like an amazing and healthy substitute for tator tots (a favorite of mine and my husband's). I did wonder if perhaps after putting them in the mini muffin pan you could freeze them that way, put them in a freezer bag, and then perhaps bake them later? I like to try cooking in bulk as much as I can over the weekend, that way there's less cooking during the week after an 8-hour shift. 🙂 What do you think?


  15. So I made this yesterday and mine were all stuck as well and I used plenty of cooking spray….hard to get them out to flip—-:( Good idea, though

    • I have to think the difference must be what the mini-muffin pan is made out of; wish I knew what mine was made out of. It says "Commercial II" on the pan, but I'm not sure if that's the brand.

  16. We love this recipe and the many variations we have invented ( tonight's had thai chile added to them). The problem I find is flipping them over at the midway point. Am I doing something wrong? they seem to break apart so easily. At the end they are lovely and pop right out of the pan, but the mid way flip klls quite a few. We love your recipes!

    • Hi Nora,
      So glad you're enjoying the recipes. I'm puzzled about why you (and also Stephanie right above) are having so much trouble with them sticking? The only thing I can think of is use more non-stick spray. Maybe cook a little longer before you flip them. I don't think my mini-muffin pan is anything out of the ordinary, but mine come out easily.

  17. Any tricks to turning them over? Do you dump them out? I tried to scoop them out but left too much yummy bits behind. Making them for Passover and replace Matzah meal for the Almond flour. Very tasty!

    • Stephanie, maybe you need more non-stick spray? I don't dump them out, and if they don't come out easily when I try to turn then I use a spoon to go underneath and lift it out. But mine didn't stick much.

      Love how you have adapted the recipe for Passover; good idea! But maybe the extra oil from the almond meal helps them not stick? I am not sure, hope you can get it to work.

  18. I'm always trying to find ways to sneak more veggies into our meals, so although I'm not a fan of cauliflower I've been considering this recipe for a while. Tonight I finally tried them out, and while my 4 yr old wasn't fooled my 8 yr old thought they were delicious! They definitely still have a cauliflower taste, but they're small enough and crispy enough and have enough cheese that I happily snacked on them till they were gone (had to share with the kids, too). I'm sure I'll be making these every couple weeks for our family. Great recipe! Thanks for helping me get more veggies in!

  19. Can it use full fat cheese

  20. Shayna, sorry to hear that. I do think the grated Parmesan is more "sticky" when it melts and probably holds them together in a way that the shaker parmesan won't do. And maybe try really spraying the pan well with non-stick spray?