Irresistibly Crispy Skinny Baked Cauliflower Tots You’ll Love

Cauliflower tots offer a healthier twist on the classic potato-based snack that many people love.

These tiny bites turn cauliflower into a crispy and tasty treat that’s perfect for those who care about their health.

With fewer calories and lots of nutrients, cauliflower tots are a guilt-free option compared to traditional fried snacks.

People who cook at home or focus on fitness enjoy these flavorful treats without breaking their diet goals.

Baking them gives a nice crunch while keeping the calorie count low.

Families and individuals looking for smarter eating choices will find these cauliflower tots to be a delicious answer for snacks and side dishes.

Why Skinny Baked Cauliflower Tots Are A Smart Snack

• Quick and Easy Prep: Whip up these cauliflower tots in under 30 minutes with minimal kitchen skills needed.
• Healthier Twist: Swap traditional potato tots with nutrient-packed cauliflower for a lighter, guilt-free snack that doesn't compromise on taste.
• Kid-Friendly Crowd-Pleaser: Transform vegetables into crispy, cheesy bites that children and adults will devour without hesitation.
• Versatile Serving Option: Perfect for game day appetizers, after-school snacks, party finger foods, or a delicious side dish that complements multiple meals.

Skinny Baked Cauliflower Tots Ingredient Guide

Main Ingredients:

Cauliflower Base: Cauliflower Florets: Fresh vegetable providing the primary texture and nutrition, best when firm and white without brown spots.

Steam-cooked Cauliflower: Soft, finely chopped base for the tots, creates a lighter alternative to potato.

Binding Ingredients: Egg: Helps bind ingredients together and provides structure, room temperature works best.

Breadcrumbs: Adds crispiness and helps hold the tots together, whole wheat or regular can be used.

Onion, Bell Pepper: Fresh vegetables that add flavor and moisture to the mixture, finely chopped for even distribution.

Cheese and Seasoning: Cheddar Cheese, Parmesan Cheese: Adds rich flavor and helps create a golden exterior, sharp cheddar provides more intense taste.

Salt, Black Pepper: Essential seasonings that enhance the overall flavor profile of the tots.

Herbs: Provides additional aromatic depth and complexity to the recipe, fresh herbs recommended for best taste.

Steps To Make Skinny Baked Cauliflower Tots

Step 1: Warm Up the Oven

Preheat the oven to 375°F. Prepare a nonstick baking sheet by lightly spraying with cooking oil.

Step 2: Transform the Cauliflower

Steam cauliflower florets until tender, about 3-5 minutes. Drain completely and chop finely using:

Food processor

Sharp knife

Step 3: Create the Magical Mixture

Combine the chopped cauliflower with:

Egg

Diced onion

Chopped bell pepper

Shredded cheddar cheese

Grated Parmesan cheese

Breadcrumbs

Dried herbs

Salt

Black pepper

Mix thoroughly until ingredients are well incorporated.

Step 4: Shape the Nuggets

Scoop tablespoon-sized portions and roll into oval-shaped tots. Arrange on the baking sheet, leaving small gaps between each nugget.

Step 5: Bake to Golden Perfection

Place in the oven and bake for 20 minutes. Flip the nuggets halfway through cooking to ensure even browning and crispiness.

Step 6: Serve and Enjoy

Remove from oven when golden and crisp. Pair with your favorite dipping sauce like:

Ketchup

Ranch

Spicy mayo

Tips For Crisp Skinny Baked Cauliflower Tots

• Pulse with Precision: Use a food processor to finely chop cauliflower for a consistent texture that helps tots hold together perfectly.
• Steam Smart: Don't overcook cauliflower; 3-5 minutes ensures the right softness without becoming mushy or watery.
• Cheese for Binding: Adding both cheddar and Parmesan creates better cohesion and adds rich, savory flavor to the tots.
• Customize Herbs: Experiment with different herbs like thyme, rosemary, or parsley to match your taste preferences and create unique variations.
• Low-Carb Swap: Replace breadcrumbs with almond flour for a gluten-free and lower-carb version that's equally delicious and crispy.

Storing Skinny Baked Cauliflower Tots The Easy Way

• Refrigerate: Store leftover cauliflower tots in an airtight container in the refrigerator for up to 3-4 days. Place a paper towel underneath to absorb excess moisture and prevent sogginess.
• Reheat in Oven: Preheat oven to 350°F, spread tots on a baking sheet, and warm for 8-10 minutes until crispy and heated through. This method helps restore their original crunchiness.
• Reheat in Air Fryer: Place tots in the air fryer basket at 350°F for 3-4 minutes, shaking halfway through to ensure even heating and maintain their crisp exterior.
• Freezing Option: Arrange cooled tots on a baking sheet, freeze until solid, then transfer to a freezer bag. They'll keep well for up to 2 months. Reheat directly from frozen in the oven or air fryer, adding 2-3 extra minutes to cooking time.

Pairing Tips For Skinny Baked Cauliflower Tots

Match with Crisp White Wine: Select a light Sauvignon Blanc or Pinot Grigio that cuts through the cheesy richness and refreshes the palate with its bright, citrusy notes.

Serve alongside Protein-Packed Salad: Craft a quick mixed green salad with grilled chicken strips and a light vinaigrette to balance the tots’ cheesy texture and add nutritional value.

Complement with Spicy Sriracha Mayo: Whip up a quick dipping sauce by mixing sriracha and mayonnaise for a kick that enhances the tots’ mild cauliflower and cheese flavor profile.

New Takes On Skinny Baked Cauliflower Tots

• Gluten-Free Option: Replace breadcrumbs with crushed gluten-free crackers or almond flour for a celiac-friendly version that maintains the crispy texture.
• Vegan Transformation: Swap eggs with flax eggs and use nutritional yeast instead of cheese to create a plant-based alternative packed with protein and flavor.
• Low-Carb Adaptation: Substitute breadcrumbs with ground pork rinds or finely grated cauliflower to reduce carbohydrate content while keeping the tot's structure intact.
• Spicy Southwest Remix: Add diced jalapeños, chili powder, and swap cheddar for pepper jack cheese to create a zesty, kick-driven variation that brings heat to the classic recipe.

Skinny Baked Cauliflower Tots Common Questions

• Are these cauliflower tots healthy?

Yes, they’re a nutritious alternative to traditional potato tots, lower in calories and carbs while packed with vegetables and protein from cheese and eggs.

• Can I make these tots gluten-free?

Absolutely! Simply substitute regular breadcrumbs with gluten-free breadcrumbs or almond flour to create a gluten-free version.

• What if I don't have fresh cauliflower?

Frozen cauliflower works perfectly. Just thaw and drain thoroughly before chopping or processing to remove excess moisture.

• How do I ensure my tots are crispy?

Make sure to squeeze out extra moisture from the cauliflower after steaming and spread tots evenly on the baking sheet without overcrowding to help them crisp up nicely.

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• Total Time: 50 minutes
• Yield: 4 1x

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Description

Skinny Baked Cauliflower Tots bring crispy, guilt-free goodness to your table with a nutritious twist on classic potato bites. Cheesy, herb-packed morsels deliver maximum flavor while keeping calories in check for health-conscious snackers.

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Ingredients

Scale 1x2x3x

Main Ingredients:

• 2 cups (473 ml) cauliflower florets
• ½ cup (120 ml) cheddar cheese, shredded
• ¼ cup (59 ml) Parmesan cheese

Binding and Flavor Ingredients:

• 1 large egg
• ½ cup (120 ml) onion, minced
• ¼ cup (59 ml) bell pepper, minced (optional)
• ¼ cup (59 ml) breadcrumbs
• ¼ cup (59 ml) minced cilantro or parsley (optional)

Seasoning Ingredients:

• Salt, to taste
• Black pepper, to taste
• Cooking spray or oil

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Instructions

1. Prepare the oven by heating to 375°F and lightly coat a nonstick baking sheet with a thin layer of cooking spray.
2. Transform cauliflower florets into a fine, uniform texture by steaming until tender, then either finely chop with a knife or pulse briefly in a food processor.
3. Combine the processed cauliflower with a whisked egg, finely diced onion, minced bell pepper, shredded cheddar, grated Parmesan, breadcrumbs, and a blend of fresh herbs, creating a cohesive mixture.
4. Season the mixture with salt and freshly ground black pepper, ensuring even distribution of flavors throughout.
5. Carefully form the mixture into small, compact oval-shaped tots using a tablespoon measure, placing them methodically on the prepared baking sheet with minimal spacing between.
6. Transfer the baking sheet to the preheated oven and roast for approximately 20 minutes, rotating the tots midway to ensure uniform golden-brown crispiness on all sides.
7. Remove from the oven and let rest momentarily before serving alongside preferred dipping sauces like tangy ketchup, creamy ranch, or zesty spicy mayo.

Notes

• Chop cauliflower very finely to ensure the tots hold together perfectly and have a smooth, consistent texture.
• Use a light hand when mixing ingredients to prevent compacting the mixture, which can make tots dense and tough.
• Experiment with different cheese combinations like mozzarella or goat cheese for unique flavor profiles and varied textures.
• For gluten-free options, swap regular breadcrumbs with almond flour or gluten-free

• Prep Time: 25 minutes
• Cook Time: 25 minutes
• Category: Snacks, Appetizer
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 4
• Calories: 90
• Sugar: 2g
• Sodium: 250mg
• Fat: 5g
• Saturated Fat: 2g
• Unsaturated Fat: 3g
• Trans Fat: 0g
• Carbohydrates: 8g
• Fiber: 1g
• Protein: 5g
• Cholesterol: 30mg