Crispy tater tots—a childhood favorite that still catches my eye every time I see it pop up on a restaurant menu. While the inner child in me would love to order a side of those little bites of potatoey goodness, my adult, health-aware self tells me (kindly) to back away. Luckily for me, I’ve found a way to get the crisp edges and soft inside of the tater tot I love with a much more nutritious profile. If you’re like me and love cauliflower and tater tots, then you will love this hybrid called the cauliflower tot.


  • 2 cups cauliflower florets
  • 1 large egg
  • ¼ cup red bell pepper, chopped
  • ½ cup shredded part-skim mozzarella or shredded cheddar cheese
  • ⅛ cup Parmesan cheese, grated
  • ¼ cup Panko breadcrumbs ( or 4C Gluten-Free Crumbs)
  • Kosher salt and black pepper to taste (about a dash of each)
  • ¼ cup fresh cilantro, chopped
  • Cooking spray

Step 1: Preheat oven to 375° and spray a baking sheet with cooking spray. While the oven is heating, steam cauliflower until fork-tender. Once the cauliflower is steamed, pulse in a food processor until coarsely grated, about 5 pulses.

Step 2: Combine all of the ingredients, and stir together in a large mixing bowl. Because the mixture doesn’t expand in the oven, you can form the tots into any shape you like. I chose oval, for a more traditional look, but you could also form into balls, squares, or even hearts for a fun twist. Form the mixture into desired shape, and place tots on the baking sheet one at a time.

Step 3: Bake for 10 minutes, then flip the tots over. Bake for an additional 10 minutes, or until golden brown.

Serves 6 (serving size: 7 tots)CALORIES 86; FAT 3.9g (sat 1.8g, mono 1.1g, poly 0.3g); PROTEIN 6g; CARB 6g; FIBER 1g; CHOL 53mg; IRON 1mg; SODIUM 175mg; CALC 111mg

Recipe inspired by Brunch Time Baker.