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Loaded Cauliflower Tots

Last Updated On: · by · This post may contain affiliate links which won’t change your price but will share some commission. · 6 Comments

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Loaded Cauliflower Tots. I repeat: LOADED CAULIFLOWER TOTS!  These babies taste just like a baked potato, all wrapped up in a delicious and savory cauliflower tot!

If you love these tots and you're looking for more delicious snacks, check out my Healthy Baked Broccoli Tots, Crispy Baked Sweet Potato Tots, and my Homemade Garlic Fries.

Basket lined with parchment paper filled with crispy baked cauliflower tots this RECIPE
In This Post You'll Find:

Friends, the time has come for you to go make yourselves these LOADED Cauliflower Tots.

They’re simply delicious and will blow your mind with the texture, flavor, and — yet — healthiness, all in tater tot form.  Amazing! I mean isn't cauliflower just awesome? Like both Spicy Cauliflower Burgers and Cauliflower Hash Browns , are amazing and they are made from cauliflower! Such an incredible and versatile cruciferous vegetable.

This is the moment we’ve all been waiting for. These tasty tater tots are loaded with all the deliciousness of a baked potato, yet are low in carbs (just 1.5 carbs)!  From one tot lover to the next, these are next level tater tots.  Plus, you only need 8 ingredients to make them right now!

Make sure to dip your cauliflower tots in THIS Greek Yogurt Ranch Dip to experience healthy tater tot heaven.

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Reasons You'll Love It

  • Stores easy in a fridge or freezer
  • Only 51 Calories per 6 tots
  • Simple and delicious

Ingredients For Loaded Cauliflower Tots

Flat lay of labeled ingredients for loaded cauliflower tots on a white surface

Cauliflower: The star of the show! Cauliflower is the low-carb swap for potatoes in these tots. It gets tender when steamed and blends into a fluffy base that still gets crispy on the outside. Fresh is best because it will be even more soggy if frozen and thawed.

Green Onions: Adds that mild oniony bite without being too strong. It gives the tots a pop of color and that fresh, savory flavor you want in something “loaded.” Think of them like the finishing touch on a baked potato — totally necessary.

Egg: The egg works as a binder here, helping hold the cauliflower mixture together during baking. Plus, they add a little extra protein and richness.

Greek Yogurt: Surprise secret ingredient! Greek yogurt gives the tots a creamy texture and tang without the heaviness of mayo or sour cream. Also will be used for my Greek Yogurt Ranch Dip.

Step By Step Instructions

Raw cauliflower florets in a glass bowl on a white marble surface
  1. Step 1: Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper and set aside. Break the cauliflower head into florets. Cook the cauliflower florets in a steamer basket over high heat.
Mixing bowl filled with cauliflower, shredded cheese, egg, green onions, almond meal, and Greek yogurt
  1. Step 2: Prep the rest of the ingredients for the cauliflower tater tots recipe. Mash the cauliflower.
Scooping mixed cauliflower tot batter from a bowl
  1. Step 3: Mix the mashed cauliflower with the egg and the rest of the ingredients needed to make loaded tater tots and stir until everything is mixed together.
Unbaked cauliflower tots shaped and placed on parchment-lined baking sheet
  1. Step 4: Form the cauliflower veggie tots using your hands.
Baked cauliflower tots with golden brown edges on a baking sheet
  1. Step 5: Place the baking sheet in the oven and bake the cauliflower tots until the bottom side is golden brown. This should take approximately 20 minutes. Flip the cauliflower tots and bake for additional 5-10 minutes.
Basket lined with parchment paper filled with crispy baked cauliflower tots
  1. Step 6: And enjoy!
Final styled shot of golden cauliflower tots in a serving basket

Recipe FAQs

How To Freeze Cauliflower Tots

If you want to freeze cauliflower tater tots for later, place them in a Ziploc bag before baking.

How To Reheat Loaded Cauliflower Tots

If Frozen, heat the oven to 350 degrees F, and then bake for 20 minutes on one side. Flip the cauliflower tots on the other side and bake for 20 more minutes.

If not frozen, preheat the oven to 350 degrees F, and place the cauliflower tater tots in an oven-safe dish and cover them with aluminum foil. Heat them for 10-15 minutes or until warmed through.

I wouldn’t recommend microwaving the tater tots because that will result in a soggy mushy mess. 

How To Store Cauliflower Tots

Pack your tots in an air-tight food container and pop it in the fridge. Just make sure that the tots have already cooled down before you store it, that way you don't get any excess moisture build up. Check out my Ultimate Guide To Meal Prep Containers for my favorite air-tight containers.

More Healthy Cauliflower Recipes

Did this baked cauliflower tots recipe make you fall in love with cauliflower? I hope it did because I have more awesome, delicious, and healthy cauliflower recipes for you.

Loaded Cauliflower Tots

Loaded Cauliflower Tots

Lacey Baier
Loaded Cauliflower Tots. I repeat: LOADED CAULIFLOWER TOTS! These babies taste just like a baked potato, all wrapped up in a delicious and savory cauliflower tot!
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 6
Calories 51 kcal

Equipment

*This post may contain affiliate links for products I use often and highly recommend.

Ingredients
  

  • 1 large head cauliflower, broken into florets
  • 1 egg
  • 4 slices nitrate-free bacon
  • ½ cup almond meal
  • 1 cup cheddar cheese, shredded
  • ¼ cup plain greek yogurt
  • 2 green onions, sliced
  • ½ tsp. sea salt
  • ¼ tsp. garlic powder
  • ⅛ tsp. black pepper
  • greek yogurt ranch dip, for serving

Instructions
 

  • Preheat your oven to 400 degrees F and line a baking sheet with parchment paper. Set aside.
  • Break the cauliflower into florets.  
  • Place the cauliflower florets into a steamer basket and cook, over high heat, until tender.  Once they’re cooked, set them aside to cool.
  • Cook nitrate-free bacon in a skillet over medium-high heat until it’s crispy, then chop it into small pieces. Set this aside.
  • Mash the cooked cauliflower in a mixing bowl until it’s evenly mashed. You can use either a potato masher or a food processor.
  • Take 3 cups of the mashed cauliflower and add it to a large mixing bowl, and then add an egg, the chopped bacon, almond meal, shredded cheddar cheese, plain greek yogurt, sliced green onions, sea salt, garlic powder, and pepper. Stir this together until completely mixed.
  • Scoop approximately 1 heaping tablespoon of this mixture using your hands and gently press between your fingers to form a ball, then shape into a tater-tot shape.
  • Place the tot on the prepared baking sheet, and then repeat with the remaining mixture.
  • Place in the oven and bake until golden brown and crispy, about 25-30 minutes, turning after 20 minutes, once the bottom side is golden brown.  (Be careful when you flip them, as they can stick to the parchment paper.)

Video

Notes

  1. Drain the cauliflower thoroughly after steaming by squeezing it in a clean kitchen towel. Too much moisture will prevent the tots from crisping and holding their shape.
  2. Try adding finely chopped bacon, shredded zucchini (well-drained), chives, or even a little hot sauce for extra flavor.
  3. If your mixture feels too wet or loose to shape, let it chill in the fridge for 10–15 minutes before forming the tots. This helps them hold their shape better when baking.

Nutrition

Serving: 6 totsCalories: 51 kcalCarbohydrates: 1.5 gProtein: 2.5 gFat: 4 gSaturated Fat: 1.4 gCholesterol: 12 mgSodium: 89.5 mgFiber: 0.6 gSugar: 0.6 g
DID YOU MAKE THIS RECIPE?Tag @asweetpeachef on Instagram so we can check it out.

This post contains affiliate links for products I use regularly and highly recommend.

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Reader Interactions

Comments

    5 from 1 vote

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Dustin

5 stars
these tots were awesome

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Lacey Baier

Yea, such a great idea - I'm so glad you thought of it!!

Reply

  • Kaytee

    Are these good without bacon?

    Reply

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    Lacey Baier

    yes, they are also good without bacon. You could substitute mushroom, if you'd like or leave out entirely.

    Reply

  • Albert Bevia

    I love everything about these cauliflower tots, specially fond of the bacon you added to them 🙂 great combination of ingredients, I have to give this a try...like right now!!!

    Reply
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    Lacey Baier

    YES! I hope you enjoy them xoxo

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