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. gostei muito da sua receita, mais gostaria que você me esclareça uma coisa, andei dando uma olhada nos meus ingredientes aqui.
    e vi que só tenho um queijo, e nem sei qual seria
    tem algum problema eu usar apenas um uncio queijo?
    parabens pela receita

    • I can’t answer questions that aren’t in English. Sorry, but I just don’t have time to offer that service.

    • Olá. Deve estar tudo bem usar apenas um tipo de queijo nesta receita. Eu usaria um pouco mais de 1/2 xícara de qualquer tipo de queijo que você tenha disponível.

    • it was actually a complimentary message for you and a question. For future reference, you can copy the text and type “translate” into Google and there you have it. The message was in Portuguese and she asked if it’s OK to only use 1 type of cheese, as she only had one type. It only takes less than a minute to use Google translate.

      • I know how to use Google translate. But I am working on the blog and answering questions all day long. There has to be a limit to what I can do, and translating comments is just not something I’m going to spend time doing. I don’t mean to be unhelpful, but there have to be limits.

  2. Great recipe! I made it according to your recipe and the taste is great! Everyone in the family likes it, it makes me happy. Thank you

  3. Okay, I did something wrong. Mine were a crumbly mess. Did not hold together. Are you sure I don’t need 2 eggs?

    • It worked fine for me with one egg, and I didn’t want the flavor to be eggy. Sorry you had problem, but without watching you make them it’s hard for me to diagnose what went wrong. You can certainly try another egg. Also I’d be sure the mixture is sticking together when you turn them, and if not press them down in the muffin cups as you turn. Hope your second try will go better!

  4. If I were to use frozen riced cauliflower, how much would I use to equal half a head of fresh cauliflower?

    • Sorry I don’t know the answer to that. If I was going to guess I’d say half a head of rice cauliflower is about 1 1/2 cups, but that is completely a guess. Maybe try googling it?

  5. 2 T how much is that ?! Almond flour !!

  6. Which mini muffin pan did you use again? The links don’t work. The cookie scoop link does work, though. Thanks! It looks delicious!

    • Thanks for catching that. I fixed the link and edited to say I used a Mini Muffin Pan that makes 24 muffins. I looked at mine and it says “Commercial” so I may have bought it at a restaurant supply store, but I saw several on Amazon that look good. Hope you enjoy!

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  8. I have made this recipe twice and my husband and i both love them. We dip them in BBQ sauce. They are very quick and easy to make. I want to take this to a 4th of July party.. would you know if it would be ok to leave these out on the picnic table for everyone to share, or do they need to be kept on ice out there?


    • So glad you’re enjoying them! I wouldn’t leave them sitting out for hours and hours, but I don’t think an hour or two will matter; everything in them is fully cooked.

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  13. Thank you! I really appreciate it!

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  15. Wow so easy and they look amazing. Thank you, will try.

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  17. Yum! These cauli tots turn out perfectly everytime I make them!

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  20. Cauliflower tots Takes longer to prep and don’t use muffin pan. Good flavor. Used mrs dash because did not have veggie sal. Turned out well. Have made twice. Added slightly more spice 2nd time around.