Loaded with veggies and fun to eat, these cauliflower tots are a great snack, side or part of a main meal.
These delightful bites are not only a healthy alternative to traditional tots but also a clever way to add some extra veggies.
Don't forget to explore our equally delicious broccoli tots and veggie tots for more nutritious snacking options.
Reasons to Love These Cauliflower Tots
- VEGGIE PACKED: These tots are not only packed with cauliflower but also contain carrot, spring onion and red bell pepper.
- FINGER FOOD: Because most kids love finger foods.
- FREEZABLE: Make a freezer stash for those busy days/evenings.
Watch the Video
Ingredient Information (and alternatives)
- CAULIFLOWER: The bulk of the tots.
- OTHER VEG: Spring onion, carrot and bell pepper. Adds flavour and extra nutrients. You can miss out if you prefer.
- EGGS: Used to bind the tots together. I have not tested any egg alternatives.
- BREADCRUMBS: I used panko but you can use any breadcrumb. They help with keeping the tots together and to give the tots a light texture. If you are looking to make them gluten free then you can replace with almond flour. I have not tested it in this recipe but have made broccoli tots using almond meal and it worked really well.
- CHEESE: Added for flavour. If you want to make the tots dairy free then you can omit but you will probably want to add some extra flavour through herbs or / and a little garlic/onion powder. (Not tested, suggestions only).
- PARSLEY: For flavour (and nutrients), can be skipped if preferred.
Process Shots & Cooking Tips
- STEAM CARROTS for around 3 minutes. Carrots take longer to cook than cauliflower so I usually cook them for an extra few minutes. If you cut them really small (as pictured) you can probably get away with skipping this step.
- ADD CAULIFLOWER and steam for a further 5-9 minutes (or until fork tender). This timing will depend on the size of your florets and the surface area of your steamer basket. If you are not able to steam you can alternatively boil. Make sure to drain really well and pat dry. You don't want any extra moisture in the carrots and cauliflower or the tots will be too soft.
- PROCESS Allow the vegetables to cool and add to a food processor. Pulse until a rice consistency. You need to be careful here, you don't want to over blend or it will become mush.
- PROCESS Add the spring onion and pepper then pulse again until combined.
- MIX Transfer the mixture to a large mixing bowl along with the cheese, eggs, parsley and breadcrumbs. Mix until combined.
- FORM TOTS Scoop a heaped tablespoon of the cauliflower mixture and form into a tot or ball. Repeat with remaining mixture.
Storage Instructions
- REFRIGERATOR: Allow to cool. Store leftovers in an airtight container and refrigerate for up to two days.
- FREEZER: Once the cauliflower tots are cool, place them on a baking tray until solid. Transfer to a zip lock bag, or freezable container, and store for up to 2 months.
- REHEAT: To reheat, place the tots on a baking sheet and bake/grill (broil) until heated throughout and crispy on the outside.
Is your child learning to love cauliflower? Here are some other recipes you may wish to try...
- Cauliflower Mac and Cheese
- Cauliflower Cheese Soup
- Cauliflower and Cheese
- Cauliflower Base Mini Pizzas
Looking for more healthy kid recipes?Sign up for my free recipe newsletter to get new family friendly recipes in your inbox each week! Find me sharing more kid-friendly inspiration on Pinterest and Instagram.
Cauliflower Tots
A great finger food for kids. Packed with four different vegetables.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Serves:33 tots
Hover over "serves" value to reveal recipe scaler
Equipment
- Food Processor
Ingredients
- 550g (1 small head) Cauliflower ,cut into cauliflower florets
- 220g (2 small) Carrots ,chopped roughly into 1½-2cm (½-1inch) pieces
- ½ Red Bell Pepper (capsicum) ,finely chopped
- 2 Spring onions (salad / green onion) ,finely chopped
- 2 tablespoon Flat Leaf parsley ,finely chopped
- 75g / ¾ Cup Cheddar Cheese ,grated
- 20g / ¼ Cup Parmesan Cheese
- 2 Eggs ,beaten
- 60g / 1 Cup Panko Breadcrumbs
Instructions
- Preheat oven to 190c / 375f. Line a baking tray with baking/parchment paper.
- Steam carrots for 3 minutes. Add the cauliflower and steam for a further 5-9 minutes. (Until fork tender)
- Drain and rinse the cauliflower and carrots with cold water. Pat dry and add to a food processor. Pulse until uniformly chopped (you don't want to over pulse) Add the pepper and spring onion and pulse until combined.
- Add the cauliflower mixture to a large mixing bowl and add the remaining ingredients. Lightly stir until combined.
- Spoon 1 tablespoon of the mixture into your hand and roll into a tot shape. Repeat until all the mixture is used up. (It should make around 33 tots).
- Place on the prepared baking tray and spray with oil (optional), bake for 20 - 25 mins.
Video
Recipe Notes
Nutritional information is a ROUGH guide only, calculated using an online nutrition calculator. Results are for 1 tot when the mixture makes 33.
Nutritional facts
Calories: 30kcal | Carbohydrates: 3g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 13mg | Sodium: 51mg | Potassium: 88mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1240IU | Vitamin C: 11mg | Calcium: 35mg | Iron: 1mg
This cauliflower tot recipe was first published May 2017. It has been updated Sep 6 2021 to include new photos, process shots and a video. The recipe has changed slightly (ingredient amounts), if you would like the original then please email me and I can send you a copy.
Noreen
Just made these and they are delicious
Amy Whiteford
Thanks Noreen, so happy you enjoyed them 🙂
Sapphiee
instead of breadcrumbs can I add oatmeal crumbs or oat flour in any of these recipes?
Amy
Hi Sapphiee, that should work. In my broccoli tots I use almond meal which works great.
Ashley
These are great! My 10 month baby loves these too!
Amy
Amazing, thanks for letting me know Ashley.
Virena
The recipe is amazing and easy to execute. Such a creative way to get veggies in babies diet and excite them about texture too. However, we did end up having 52 tots with the measurements but more is not something we complain about in our family. Thanks and keep up the good work
Amy
Thank you so much Virena, I'm glad you enjoyed them and I hope you find other recipes for your family to enjoy 🙂
Veronica
Is the panko measurement right? Because 1 cup is not 60g. 60g would be 1/4 cup.
Amy
Hi Veronica. I weighed out a cup and it was 60g. A 1/4 cup is 60ml - the gram amount differs depending on what you are measuring.
Sophia
I’ve been making this recipe the last two weeks, and my 10 month baby loves it so much!
Amy
Excellent! Thanks Sophia 🙂
Kal
Hi Amy. Great recipe! Thank you for sharing. I was wondering what the best way is to cook from frozen? Shall I pop it in the oven or just thaw at room temp? Much appreciated 🙂
Amy
Hi Kal, did you freeze them baked? You can reheat, in the oven, from frozen. I don't have temp and times off-hand, sorry. I am trying to add all this information on posts now and slowly working through old posts to update.
Kal
Hi! I have frozen them baked. I’ve made quite a few, so I’ll trial them at 180°C and keep checking them every 5 minutes. 🙂 thank you
Amy
Great, hope they worked well for you 🙂
tachiana magalhaes
Loved the recipe... Just need to ask one thing. Are they freezable???
Amy
Thanks Tachiana, yes you can freeze 🙂
Carolina Winter
Hi, could I use cauliflower rice in this recipe? Thanks
Crystal
My tots didn’t stick together very well. Wondering if the food processor should be on purée instead of chop because mine look kind of chunky and not smooth like your photo.
Amy
Hi Crystal, sorry the recipe didn't work well for you. My mixture was quite rough but they had no problem sticking together. Did you steam the cauliflower and carrots before blending?
Hannah
What's the best way to freeze these?
Amy
Hi Hannah, to freeze these cook them first, allow to cool and then freeze on a single layer (I usually freeze on a baking tray) until frozen. Once frozen transfer to a freezable container for up to 3 months. 🙂