Baked Cauliflower Tots
  • Cooking Time: 40 minutes
  • Servings: About 35 tots
  • Preparation Time: 30 minutes
  • 1 medium head of organic cauliflower
  • 1/2 of a small onion diced finely
  • 1/4 cup grated Parmesan cheese or nutritional yeast if you are dairy free
  • 1/4 cup gluten free bread crumbs (alternatively can use coconut flour)
  • 2 large omega-3 or pasture raised eggs, beaten
  • Himalayan Crystal salt, ground black pepper and any other seasoning you like
  1. Preheat oven to 350 degrees. Line a large baking sheet with aluminum foil and spray liberally with spray oil.
  2. Cut cauliflower into florets. Bring large pot of well-salted water to a boil. Add florets and cook about 7 minutes or until just tender. Drain well and transfer to food processor.
  3. Pulse cauliflower until it is broken down into rice-sized pieces.
  4. Transfer pulsed cauliflower to a large mixing bowl. Combine with the onion, cheese or nutritional yeast breadcrumbs and eggs. Mix well. Season with Himalayan crystal salt and black pepper and any other seasonings you like.
  5. The cauliflower mixture will be the consistency of mashed potatoes. Scoop out 1-2 tablespoons of the mixture (I use a small ice cream scoop to keep them all the same size) and form into little ovals, similar to a "tater tot."
  6. Place all the tots on the prepared baking sheet about an inch apart. Bake for approximately 10 minutes. Carefully flip and bake another 15 minutes so both sides are light brown and crisp.
You get tired of steamed or even roasted cauliflower sometimes and this is a great way to disguise it and still keep it healthy. They're fun for kids to eat too!