If you’re like me, then you remember loving those frozen tater tots when you were a kid. Now that you’re all grown up, you’re looking for a healthier option for your family that still resembles those from your childhood. These cauliflower tots are perfect for you!
Not only are these cauliflower tots much healthier than traditional tater tots, they are super tasty too. You can even dip them in ketchup or your favorite sauce.
How To Make Cauliflower Tots Your Family Will Love
This cauliflower tots recipe is also gluten and dairy free, paleo, and even low carb too. They do take a bit more time than throwing a bag of frozen tater tots in the oven, but they taste way better. AND, they are actually good for you.
This is an easy way to get your kids to eat their vegetables.
Cauliflower Tots Recipe
- 4 cups cauliflower rice
- 2 onions diced
- 3-4 eggs
- 1⁄2-1 tbsp of sea salt
- 2 tbsp of “Dad’s Seasoning” or your favorite spice blend
- 1-2 tbsp coconut flour
- 1-2 tbsp arrowroot or tapioca flour/starch
Cauliflower Tots Recipe Instructions
- Set oven at 350
- Add the diced onion to a skillet or pan with 1-2 tbsp of coconut oil.
- Cook until the onions begin to caramelize (turn slightly brown). Then, set them aside and allow to cool.
- Take the 4 cups of cauliflower rice and throw in a pot of boiling water for about
- Allow the cauliflower rice to cool slightly
- Add eggs, seasoning, salt, caramelized onions, mix well
- Mix in your cooked cauliflower, and tapioca starch. Then slowly add the coconut flour one spoonful at a time. Coconut flour quickly absorbs any moisture in recipes, so always add a little at a time. The mix should be sticky enough to form small “balls”. If needed, add more starch for more sticking power.
- Form the mix into “tot” shapes or small balls. Then, place on a greased pan.
- Bake in the oven on 350 for 25-30 minutes or until desired texture is reached. (Flip the tots after about 15 minutes.)
If you want to see firsthand how these cauliflower tots are made, check out our YouTube video below!
Cauliflower Tots Recipe Tips, Advice, and Other Stuff
Make it simple
I recommend buying already riced cauliflower. It will make this SOOO MUCH easier. Personally, I don’t make cauliflower tots unless I have already riced cauliflower.
You can use onion powder instead of caramelizing an onion, but I there is no match to the the flavor of caramelized onions!
For A Better Crunch
We typically use coconut flour only because it is low carb. However, if you’re not worried about carb count, I would recommend using a starch like arrowroot or tapioca. That will give you a crunchier texture.
You can also bake them a bit longer. Bake them until they reach your desired texture, but do not raise the temperature. You don’t want to oxidize those precious nutrients in the eggs. (*The choline in eggs is great for the nervous system, but can be destroyed in higher heat.)
If You’re Not Dairy Free…
If your family is not dairy free, then you can add a little of your favorite cheese to the mixture. This will keep your tots together even better, but also give you an extra smack of deliciousness.
While, I’ve never tried it, you could probably pan fry this recipe with much success. Come to think of it, next time I make cauliflower tots, I am going to fry them in some healthy beef tallow! (Why have I not done that yet????)
Cauliflower hash browns anyone?
Take this same cauliflower tots recipe and form the mix into patties instead of tot shapes, and boom, cauliflower hash browns!
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