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Crispy on the outside and soft in the middle, these homemade cauliflower tots are packed with veggies and full of flavour. They're an easy snack, side dish or lunchbox addition the whole family will love.
Cauliflower tots are a great make ahead recipe to keep in the freezer for quick snacks, lunchboxes and easy sides. Made with everyday ingredients and baked instead of fried, they're an easy way to add more vegetables to family meals.
Don't forget to explore our equally delicious broccoli tots and veggie tots for more nutritious snacking options.
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Ingredient Information (and alternatives)
- Cauliflower: Fresh or frozen cauliflower both work well in this recipe.
- Spring Onion, Carrot & Capsicum: Add flavour, colour and extra vegetables. If you don't have one of these on hand, you can simply leave it out.
- Eggs: Help bind the mixture together so the tots hold their shape. I haven't tested an egg-free alternative.
- Breadcrumbs: Panko breadcrumbs give the lightest texture, but regular breadcrumbs work just as well. For a gluten-free version, almond meal can be used instead. While I haven't tested it in this recipe, it works well in my broccoli tots.
- Cheese: Adds flavour and helps the tots brown. Cheddar works well, but you can use another good melting cheese if preferred. For a dairy-free version, you can omit the cheese and add extra herbs or a little garlic or onion powder for flavour (not tested).
- Parsley: Adds freshness and colour but can be omitted if preferred.
Step By Step Instructions (with Images)
- Steam the carrot: Steam for around 3 minutes. Carrot takes longer to soften than cauliflower, although you may be able to skip this step if it is very finely chopped.
- Add the cauliflower: Add the cauliflower florets and steam for a further 5-9 minutes, or until fork tender. If boiling instead, drain the vegetables thoroughly and pat them dry.
- Process the vegetables: Allow the carrot and cauliflower to cool slightly, then add them to a food processor. Pulse until they resemble coarse rice. Take care not to over-process them into a purée.
- Add the remaining vegetables: Add the spring onion and capsicum, then pulse briefly until combined.
- Mix: Transfer the processed vegetables to a large bowl. Add the cheese, eggs, parsley and breadcrumbs, then mix until evenly combined.
- Shape the tots: Scoop out heaped tablespoons of the mixture and shape into small tots or balls. Arrange them on the prepared baking sheet. Spray with oil and bake until golden brown.
Top Tips
- Remove excess moisture. After cooking, drain the cauliflower and carrot well and pat them dry. Too much moisture can make the mixture softer and the tots less likely to hold their shape.
- Do not over-process the vegetables. Pulse until the cauliflower and carrot resemble coarse rice. Over-processing can turn them mushy and affect the texture of the tots.
- Keep the tots evenly sized. Use a heaped tablespoon of mixture for each one so they cook at roughly the same rate.
- Shape firmly. Gently press the mixture together as you form each tot or ball to help it hold its shape during baking.
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.
Recipe FAQs
Yes. These cauliflower tots can be offered from 6 months, and when your baby is developmentally ready for finger foods.
A few things to keep in mind:
Allergens: This recipe contains egg, dairy and gluten, which are common allergens. Introduce each of these separately and safely before offering this recipe.
Texture: The tots are soft in the middle, making them easy for little mouths to manage. Simply cut them into appropriate-sized pieces if needed.
Sodium: Cheese and breadcrumbs contribute some sodium, so keep this in mind when planning the rest of your baby's meal and avoid adding extra salt.
For informational purposes only-each baby develops at their own pace. Make informed decisions for your child and consult a professional for personalised advice.
If your tots aren't holding together well, the vegetables may have been too wet or over-processed. Drain the cooked vegetables well (and pat dry if needed) before processing, then pulse until they resemble coarse crumbs. Over-processing the vegetables into a purée can make the mixture too soft
Yes. Simply replace the breadcrumbs with gluten-free breadcrumbs.
Almond flour has worked well as a breadcrumb substitute in my broccoli tots recipe, although I haven't tested it in this cauliflower version.
More Kid Friendly Cauliflower Recipes
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Cauliflower Tots
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.
Bec
Love it! Made them a few times now, super soft and pull apart easy. My little one loves them!
Amy Whiteford
Great news! Thanks for taking the time to let me know, Bec 🙂
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. 🙂