Parmesan Cauliflower Tater Tots

Parmesan Cauliflower Tater Tots

7 Reviews
From: EatingWell Magazine, January/February 2014

Cauliflower stands in for potato in this taterless cauliflower tot recipe. Cauliflower is mashed, then mixed with cheese and given a crispy breadcrumb coating before being baked. These healthy cauliflower tater tots make a delicious side dish, appetizer or movie-night snack. Dip them in regular ketchup or make a spicy dipping sauce: Combine ⅓ cup ketchup with 2 tablespoons sriracha chile sauce and a dash of Worcestershire sauce.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 medium head cauliflower (about 2 pounds), trimmed and broken into small florets
  • 5 tablespoons all-purpose flour
  • ¼ cup grated Parmesan cheese
  • ¾ teaspoon freshly ground pepper
  • ½ teaspoon salt
  • 2 large egg whites, whisked until frothy
  • ¾ cup coarse dry whole-wheat breadcrumbs (panko)
  • Canola or olive oil cooking spray


  • Active

  • Ready In

  1. Bring a large pot of water to a boil. Add cauliflower and boil until tender, 10 to 12 minutes. Drain in a colander, shaking to remove excess water. Return the cauliflower to the pot and dry over medium-low heat, stirring with a wooden spoon, about 3 minutes. Remove from heat. Using a potato masher, mash the cauliflower until it resembles clumpy rice. Transfer to a large bowl to cool, stirring occasionally.
  2. Stir flour and cheese into the cooled cauliflower. Season with pepper and salt. Stir in egg whites. Line an 8-inch-square baking dish with plastic wrap, allowing the wrap to hang over the edges. Spread the cauliflower mixture into the pan, compacting it into an even layer. Cover with plastic wrap and chill in the freezer until very cold, 1 to 2 hours.
  3. Preheat oven to 400°F. Coat a large baking sheet with cooking spray.
  4. Spread breadcrumbs on a plate. Gently turn the cauliflower mixture out onto a cutting board, removing the plastic wrap. Cut it into 36 evenly sized pieces. Roll the pieces in the breadcrumbs, turning to coat all sides. Place on the baking sheet, about 1 inch apart.
  5. Coat the tots with cooking spray. Bake, turning once halfway through, until browned, 35 to 45 minutes.
  • Make Ahead Tip: To make ahead: Prepare through Step 4, freeze in a single layer, transfer to an airtight container and freeze for up to 3 months. To bake, place frozen tots on a baking sheet, coat with cooking spray and bake at 400°F for 35-45 minutes.
  • Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition information

  • Serving size: 6 tots
  • Per serving: 93 calories; 2 g fat(1 g sat); 2 g fiber; 14 g carbohydrates; 5 g protein; 53 mcg folate; 3 mg cholesterol; 1 g sugars; 0 g added sugars; 34 IU vitamin A; 28 mg vitamin C; 45 mg calcium; 1 mg iron; 299 mg sodium; 211 mg potassium
  • Nutrition Bonus: Vitamin C (47% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: ½ starch, ½ vegetable, ½ lean meat

Reviews 7

March 02, 2019
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These came out great but a lot of work (I thought). I did spice them up with additional ingredients: smoked paprika, cajun seasoning, cayenne, garlic & onion powder and a pinch of italian seasoning. I substituted 4 Tbsp. Whole wheat flour and 1 Tbsp of Teff Flour to add Fiber. I made the whites come to room temp and beat them with electric mixer until stiff peaks formed. Followed recipe as stated. Make nice appetizers. No need for ketchup with all the flavor I added. Nobody loves ketchup more than me but it really didn't need it. Next time I am going to spread it in a pan coated with butter pam, sprinkle with panko, add combined chilled cauliflower mixture and add panko crumbs on top, spray with butter pam and bake. This will save me some work :)
January 14, 2019
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By: Janet
These are outstanding! Made them GF and three of us ate the entire batch in one sitting. I'm going to make a couple of batches to keep in the freezer so I can bake some whenever I want them.
January 29, 2018
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By: adrienne
I used ground flax meal to make this a lower carb dish. 1 tablespoon of flax meal is 0.1 gram effective (net) carbs.
October 02, 2017
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By: KP2828
This recipe was very good. They staed together well and were tasty.
January 08, 2015
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By: EatingWell User
Is this supposed to be a joke? With flour, this is in no way low carb. Get real people. Low carb = no sugar, no flour, no grains, no pasta, no starchy veggies. Pros: Uses cauliflower Cons: Uses flour which negates low carb, lol
January 08, 2014
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By: EatingWell User
Best tots ever OMG so good can eat the whole thing. I used gluten free flour, only 1 egg (didn't feel like wasting yolks) and it came together great. Used gluten free bread crumbs on the outside... I made a double batch to freeze for make ahead these are that darn good. Pros: Everything Cons: NONE
January 04, 2014
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By: EatingWell User
Excellent These aren't quite the tater tots of my youth, but there were really tasty, and excellent with a sandwich for a light dinner. I must have cut them really small because I got well over 50 of them, which was fine with me - more crunch-to-softness and more to a serving. Easy to make, too - I made them in the morning, popped them in the freezer and then baked them for dinner. I did toast the panko first - that way the crumbs are brown and even crunchier. Pros: Easy to make, very kid-friendly Cons: You really do need ketchup or a dipping sauce of some kind
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