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Five-Ingredient Baked Cauliflower

Featured in Elegant Small Bites.

Say goodbye to deep-frying and hello to baked goodness with these 5-ingredient cauliflower tots. Start by cooking cauliflower florets until fork-tender, then pulse them into rice-sized pieces. Combine the cauliflower with onion, Parmesan cheese, breadcrumbs, egg, salt, and pepper, shaping the mixture into tater tot forms. Bake until golden and crispy, flipping halfway through. Serve alongside your favorite dipping sauces like ketchup, pesto, or hummus. These cheesy, veggie-packed bites are perfect as a healthy snack, appetizer, or side dish!

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Barbara Chef
Updated on Mon, 05 May 2025 14:12:39 GMT
A plate of food with a ketchup dipping sauce. Pin it
A plate of food with a ketchup dipping sauce. | gracefulflavors.com

This cauliflower tots recipe transformed how I serve vegetables to picky eaters in my home. The crispy exterior gives way to a tender, flavorful interior that satisfies comfort food cravings without the guilt of traditional potato tots.

I discovered this recipe during a desperate attempt to get more vegetables into my family's diet. What started as an experiment quickly became a weekly request, especially from my veggie-resistant teenager who now happily devours them by the plateful.

Ingredients

Step-by-Step Instructions

A plate of fried food with a ketchup dipping sauce. Pin it
A plate of fried food with a ketchup dipping sauce. | gracefulflavors.com

The Parmesan cheese is definitely my secret weapon in this recipe. During one memorable dinner party, my friend who "hates cauliflower" ate seven of these tots before I revealed what they were made of. His shocked expression was worth every minute of preparation time!

Storage Solutions

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A plate of food with a ketchup dipping sauce. | gracefulflavors.com

Smart Substitutions

Serving Suggestions

Frequently Asked Questions

→ Can I use frozen cauliflower instead of fresh?

Yes, you can use frozen cauliflower, but ensure it is fully thawed and thoroughly drained to remove excess moisture before pulsing.

→ What dipping sauces pair well with cauliflower tots?

Ketchup, pesto, hummus, ranch dressing, or even a spicy aioli work great with these tots.

→ How can I make the tots gluten-free?

Substitute breadcrumbs with a gluten-free option such as almond flour or gluten-free panko crumbs.

→ Can I air-fry these instead of baking?

Absolutely! Preheat the air fryer to 400°F, coat the basket with cooking spray, and cook the tots for 6 minutes. Flip them and air-fry for another 3-5 minutes until crispy.

→ How can I store leftovers?

Store leftover cauliflower tots in an airtight container in the fridge for up to 3 days. Reheat them in the oven or air fryer to maintain their crispiness.

→ Can I add additional seasonings?

Yes, feel free to add garlic powder, paprika, or fresh herbs like parsley to enhance the flavor.

5-Ingredient Baked Cauliflower Tots

Crispy, cheesy baked cauliflower tots using just five simple ingredients.

Prep Time
30 Minutes
Cook Time
45 Minutes
Total Time
75 Minutes
By: Barbara

Category: Tasty Snacks

Difficulty: Intermediate

Cuisine: American

Yield: 35 Servings (35 tots)

Dietary: Low-Carb, Vegetarian

Ingredients

01 2 medium heads cauliflower, cut into florets
02 1/4 cup small diced onion
03 1/4 cup grated Parmesan cheese
04 1/4 cup finely ground breadcrumbs
05 1 large egg

Instructions

Step 01

Preheat the oven to 350°F. Grease a nonstick baking sheet liberally with cooking spray.

Step 02

Bring a large pot of salted water to a boil. Add the cauliflower florets to the water and cook until fork tender, 5 to 10 minutes. Thoroughly drain the florets and transfer them to a food processor. Pulse the cauliflower for a few seconds until it breaks down into small pieces about the size of grains of rice. Do not overmix.

Step 03

Measure out 3 packed cups of the processed cauliflower and add them to a large bowl. Stir in diced onion, Parmesan cheese, breadcrumbs, egg, 1 teaspoon salt, and 1/4 teaspoon pepper. Mix until thoroughly combined to achieve a consistency similar to mashed potatoes.

Step 04

Using your hands, scoop up 1 to 2 tablespoons of the mixture and mold it into a tater tot shape. Place it on the prepared baking sheet, spacing the tots about 1 inch apart. Repeat with the remaining mixture.

Step 05

Bake the tots for 20 minutes, then flip them and bake an additional 10 to 15 minutes until crisped. Remove and serve with ketchup, pesto, hummus, or your preferred dipping sauce.

Step 06

To air-fry the tots, preheat the air fryer to 400°F. Coat the basket with cooking spray and add a batch of tots. Air-fry for 6 minutes, flip, and air-fry for an additional 3 to 5 minutes until golden brown and crispy.

Notes

  1. The onion should be cut small enough to easily mix into the cauliflower mixture.
  2. Any extra puréed cauliflower can be turned into mashed cauliflower as a substitute for mashed potatoes.

Tools You'll Need

  • Nonstick baking sheet
  • Food processor
  • Large pot
  • Mixing bowl

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Contains eggs
  • Contains dairy (Parmesan cheese)
  • Contains gluten (breadcrumbs)

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 22
  • Total Fat: 0.7 g
  • Total Carbohydrate: 2.7 g
  • Protein: 1.5 g