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. Pingback: 15 Kid Friendly Keto Snacks You Won't Want to Miss! - The Keto Queens

  2. Looks like I need to go shopping for a mini muffin pan. Looks amazing! Can’t wait to try this one.

  3. Pingback: Meal Plan – 3/25 – 3/31 – From The Lytle Kitchen

  4. 1/2 a head is how many cups?

    • I didn’t measure it that way, sorry. When I asked Google “how many cups chopped cauliflower in a head of cauliflower” it said 3-4 cups, and looking at my photos it looks like about 2 cups to me, but that’s the closest I can tell you. I don’t think it has to be an exact measurement.

  5. Wow…I REALLY wanted these to work. Pretty much, they’re a mess. I think my scoop is a tablespoon and a half, though. I think maybe I should have rubbed butter into my mini cupcake pan. I think I should have squeezed the cauliflower. I’ll try them again, but MAN, I wanted them to work out. (they didn’t) They stuck, and were pretty wet, and I think, too big.

    • Yes, definitely you need something like nonstick spray or butter to keep them from sticking. I don’t think larger amounts will work either, and they cauliflower can’t be wet or they’ll just be soggy. I hope you do try again. Read through the comments to see things that helped other people.

  6. These look just so yummy! Am on the road but I’ll try this when I get home (in a couple of months-LOL!). I love cauliflower, anyway, but this recipe would be a real treat!

  7. Pingback: 55 Kid Friendly Appetizers | CrystalandComp.com

  8. Oh, and both my husband and I looooooovvve them! Wonderful even cold. Thank you!

  9. I used frozen bagged cauliflower sweet potato.  Opened bag, microwaved 3 minutes. Expected to drain but nothing.  Fine chop 1/2 onion.  Seasoned with salt, pepper. Otherwise the same. Used ice cream scoop (light).  Worked great in heavy nonstick muffin tin. SMall muffin tin did not cook well and stuck. 

  10. Can these be frozen in batches and then popped in oven from frozen to reheat? Would be great to make in large batches for sides for lunches or dinner.

    • I’m guessing they would freeze well, since the cauliflower is slightly pre-cooked but I haven’t actually tried it. Would love to hear how it works if you try it!

  11. Pingback: 250 Best Keto Recipes - Prudent Penny Pincher

  12. Help! I was actually looking for your zucchini tots recipe, but it looks almost the same. Is that right?

    • Hi Janet,
      Actually I don't have a recipe for Zucchini Tots. You might be thinking of the blog Skinnytaste; I know she has one that's good.

  13. These were yummy, I cooked them in silicon cup cake mold's sprayed with a little oil, too easy! Thank you 🙂

  14. Has anyone tried freezing them and had them be okay?

    • I haven't done it, but I am guessing the cooked ones would freeze pretty well. I would put something like waxed paper between them if you make more than one layer. Let me know how it works, would love to hear!

  15. Perfect recipe, the tots came out crispy on the outside and soft on the inside. I used a bag of frozen riced cauliflower from Trader Joe's, blanched almond flour from Trader Joes, and the spices I used were garlic salt, thyme, pepper and parsley. Followed remaining instructions. Total winner. Thank you, Kalyn, I love your recipes. 🙂

  16. Hi, about how much cauliflower did it make after putting it through the food processor? Would you say about 2 cups?

    • I wish I had measured that, will try to remember to do it when I make them again. The bowl pictured is quite large; I'd say it's closer to 3 cups but not completely sure.

  17. Hi there! I tried your recipe today and the kids and I really enjoyed it! Also — I skipped the microwave step and went right to "ricing" the cauliflower. Everything turned out beautifully and it had a nice texture, very similar to standard tots. I used a bit of olive oil quickly brushed into each muffin compartment and had no sticking whatsoever. Also, I don't happen to have a mini muffin tin so I used a regular — gently tamped down the tots to about 1/3 full in each muffin hole, and it made exactly 12! I stuck to your timing (15 min each side). Turning them was easy once I got the hang of it; a regular spoon worked well to help me get enough leverage to flip them. Great recipe – thanks!

  18. I made these this morning.. Wow are they delicious! It was minutes and they were all eaten. Our 8 year old scarfed them down! Thanks for sharing great recipes.

  19. This is totally on my Superbowl menu!

  20. Could they be made ahead and baked later.

    • I am guessing yes, but I haven't done it so I can't say for sure. If you kept them in the fridge, you'd probably need to let them come to room temperature before you cook or the baking time will be way off.