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Loaded Cauliflower Tots

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!
Categories Clean Eating. Gluten-Free, Low Carb, Make It Healthy, Sheet Pan, Side Dish
Difficulty Easy
Keyword cauliflower tater tots, cauliflower tots, cauliflower tots recipe
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 6
Calories 51 kcal
Author Lacey Baier


  • 1 large head cauliflower, broken into florets
  • 1 egg
  • 4 slices nitrate-free bacon
  • 1/2 cup almond meal
  • 1 cup cheddar cheese, shredded
  • 1/4 cup plain greek yogurt
  • 2 green onions, sliced
  • 1/2 tsp. sea salt
  • 1/4 tsp. garlic powder
  • 1/8 tsp. black pepper
  • greek yogurt ranch dip, for serving


  1. Preheat your oven to 400 degrees F and line a baking sheet with parchment paper. Set aside.

  2. Break the cauliflower into florets.  

  3. Place the cauliflower florets into a steamer basket and cook, over high heat, until tender.  Once they’re cooked, set them aside to cool.

  4. Cook nitrate-free bacon in a skillet over medium-high heat until it’s crispy, then chop it into small pieces. Set this aside.

  5. Mash the cooked cauliflower in a mixing bowl until it’s evenly mashed. You can use either a potato masher or a food processor.

  6. 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.
  7. 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.
  8. Place the tot on the prepared baking sheet, and then repeat with the remaining mixture.

  9. 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.)

Recipe Video

Nutrition Facts
Loaded Cauliflower Tots
Amount Per Serving (6 tots)
Calories 51 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1.4g7%
Cholesterol 12mg4%
Sodium 89.5mg4%
Carbohydrates 1.5g1%
Fiber 0.6g2%
Sugar 0.6g1%
Protein 2.5g5%
* Percent Daily Values are based on a 2000 calorie diet.