Cauliflower Tater Tots


Cauliflower Tater Tots

Preheat oven to 400 degrees Fahrenheit

Only two ingredients and three spices. It doesn’t get much easier. The Parmesan cheese adds a layer of flavor and helps brown the outside of the tots. Try using other vegetables to vary textures and flavors, including zucchini, radishes and turnips, for even greater variety and other crumb mixtures (pork rind crumbs, almond flour, coconut flour) for other browning, flavors and textures.

Cauli Tots (Baked)

  • 1 12 ounce bag frozen cauliflower
  • 1/3 cup grated Parmesan Cheese
  • Salt, pepper, onion powder (to taste)

Cook cauliflower, covered, in microwave for 6 minutes. Pour off water and let stand until cool.

Process well in a food processor, (or rice using other means).

Smoother texture holds together better than the more coarse texture.

As you form cauliflower into its shape, squeeze, working any excess water from the vegetable.

Roll cauliflower into approx. 1.5″ balls and drop into Parmesan.

Form into tots by flattening the tops. If the mixture is still too moist and falls apart, work a little of the Parmesan into the tot, and then roll the formed tots into the Parm once again to coat.

Place tots on a greased cookie sheet and freeze for 30 minutes prior to baking to help tots hold their shape.

You can freeze them longer or make these ahead of time. Simply place in a freezer bag after the initial chilling period and store for up to a month.

To bake: Preheat oven to 400 degrees Fahrenheit. Bake for 10 minutes, rotating tots every five minutes or so for even browning.


Makes about 30 tots. One serving is 6 tots.

Nutritional Information per serving: Calories: 38, Carbohydrates: 5g, Fiber: 1g, Protein: 7 g, Fat: 4.5g.


Encore logo

As a proven clinical research organization, we take every precaution to assure the safety of and maximize the value for our research volunteers. Qualified doctors, nurses and study coordinators on staff provide support and care throughout the research trial. Participation is always voluntary. We appreciate the time and effort that research volunteers bring to this important process.

Copyright 2021 ENCORE Research Group