Cauliflower tots are guilt-free and delicious - GulfToday

Cauliflower tots are guilt-free and delicious


Cauliflower tots. TNS

The classic tater tots have always been made with potato. However, there are so many variations now. From cauliflower to broccoli, sweet potato to zucchini and Brussels sprouts, all these veggies want to have a part in making this classic side dish taste delicious.

If you choose to make tots with cauliflower, you will be happy to know that they are lower in carbs and calories than their potato cousins. Also, they are packed with a lot of nutrients including vitamin C, fibre and antioxidants.

These cauliflower tots don’t skimp on any flavour, are oven-baked (which makes them even healthier) and very easy to make. What’s more is that this recipe is kid-friendly, which means you can sneakily get the picky eaters in your house to eat more vegetables.

Although traditional tots don’t typically have cheese, the shredded Parmesan and cheddar in this recipe not only add flavour but also help hold the tots together. If you want to make them dairy-free, substitute the shredded dairy-free cheese for traditional shredded cheese.



540g cauliflower florets

1 large egg

1/2 onion, grated

30g shredded Parmesan

30g shredded cheddar

30g blanched almond flour (see note)

Sea salt and freshly ground black pepper

Avocado oil cooking spray

Ketchup, for serving (optional)


1. Preheat the oven to 400 degrees. Line a rimmed baking sheet with parchment paper.

2. Bring an inch of water to a boil in a medium saucepan. Place the cauliflower in a steamer basket set over the boiling water. Cover and steam the florets for 5 minutes, until they’re easily pierced with a fork.

3. Working in batches, place the steamed florets in the food processor and process for 10 seconds until they are completely chopped into a meal.

4. Transfer each batch of meal to a clean, thin dish towel or piece of cheesecloth. Continue to process the remaining florets. Once all the cauliflower meal is cool enough to handle, gather the corners of the towel and, working over the sink, squeeze out as much liquid as you can. Transfer the squeezed meal to a large bowl.

5. Add the egg, grated onion, Parmesan and cheddar cheeses, almond flour, and salt and pepper to taste to the bowl with the cauliflower. Use a rubber spatula to mix everything together. Allow the mixture to rest for 5 minutes so it can come together.

6. Spray the prepared baking sheet generously with cooking spray. Use your hands to form small “tater” tots, about 1 inch long by 1/2 inch wide, placing them on the baking sheet about 1 inch apart. All the tots should fit on one pan, though you can work in batches if needed. Spray the tots generously with cooking spray.

7. Bake for about 20 minutes, until golden brown. Flip the tots and continue to cook for another 10 minutes, until they are browned all over.

8. While the tots are hot, sprinkle with additional salt and serve with ketchup, if desired.

9. Any leftover tots can be stored in an airtight container in the fridge for 10 days. To reheat, place the tots on a baking sheet and broil them on high for a couple of minutes until heated through and crispy on the outside.

Note: Blanched almond flour is finer than almond meal and has a lighter beige colour because the almond skins aren’t ground up with the nuts when processed. While almond meal can be great for recipes that aim for a hearty consistency, when baking, if you use blanched almond flour, it results in a lighter, smoother texture and a more traditional pastry colour.

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