Cheesy Baked Cauliflower Tots

We eat cauliflower and broccoli almost every week and though I love both vegetables, I am always looking for new healthy ways to prepare them. These little puffs of cauliflower goodness taste very much like cheesy potato tots, so I am pretty sure if you didn’t tell the kids they were eating cauliflower they would love them too! I made these tots a couple of times now, and though they are best enjoyed the day they are made, they are also great on-the-go snacks a day or two later. The first time I made these tots I made them according to the recipe below and thought they were great, but the next time I made them I sprayed olive oil into the muffin cups and sprinkled in whole wheat breadcrumbs. Both versions were good, though the breadcrumbs added a little crunch in the coating. I used a regular muffin tin and made 9 good sized cauliflower tots, but you could also use a mini muffin pan to make bite sized ones. These tots are great as a veggie side dish, a grab and go snack, or are perfect on a buffet table or for a potluck get-together.

Why Healthy

  • These cauliflower tots are baked instead of fried cutting down the amount of fat needed.
  • Cauliflower is low in fat and carbs but high in dietary fiber, folate, water, and vitamin C.
  • Cauliflower is a cruciferous vegetable and like the other cruciferous vegetables, it is known for high concentration of cancer-fighting chemicals called glucosinolates.


Cheesy Baked Cauliflower Tots

Yield: Makes about 9

Prep Time: 10 mins

Cook Time: 35 mins


1/2 Head Cauliflower
1 Egg
2 Tablespoons Soft Breadcrumbs
2 Tablespoons Milk
1/2 Cup Grated Parmesan Cheese
Salt & Pepper
Pinch of Red Pepper Flakes (Optional)
3 Green Onions, Finely Chopped


Preheat oven to 400 degrees F. and lightly grease a 12 cup muffin pan.
Cut the cauliflower into small florets and then boil or microwave until tender.
In a bowl, mash together the cauliflower and rest of the listed ingredients.
Stir to mix well, then divide evenly into the muffin cups filling them just slightly above half full.
Bake for 20 to 25 minutes or until puffy and golden brown on top.
Serve warm.


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