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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.
Ele
Hi, is this appropriate for BLW/what age would you suggest it’s appropc for? Can I use something else to replace the egg - my LO is allergic ♀️ Thanks!
Amy
Hi Ele, If your baby is used to finger foods then these should be good, just be mindful of the sodium content (you may wish to reduce the cheese and replace with some more herbs for flavour). You could try a flax egg or one of these other egg substitutes https://www.healthylittlefoodies.com/baking-substitutes-for-eggs/
Melina Martins Antonio
Hi! I'm allergic to bell peppers... Can I use tomatoes instead?
BTW, my 10 month old twins looooove your broccoli fritters and your veggie muffins!
Amy
Thanks Melina, so glad your little one is enjoying the recipes. Tomato should work, just remove the seeds so the mixture isn't too wet. 🙂
Hayley
This recipe is FAB! My little one is a bit choosy with meal time and only eats muffins (which I try to pack with veg!), and this is the first thing apart from muffins she’s enjoyed in a long time! Thank you! I didn’t use capsicum but added pumpkin and sweet potato and spinach, and they are still tasty and I’ve been making them in bulk!
Amy
Hi Hayley, this has made my day! I'm glad you found another recipe that works doe your little one. Hope you find some more x
Katarina Godlova
Hi,
could I try to make these in mini muffin tray?
thanks
Amy
Hi Katarina, to be honest, I'm not really sure. It may stick but is worth a try.
Holly
Hi is there an alternative to egg in these to help bind them? Thanks!!
Amy
HI Holly, I haven't tried any egg substitutes in this recipe. You could try a chia egg...
Lux
Try rice flour and water batter. It may alter the taste a bit it’s still good
Carolina winter
Hi, could I use cauliflower rice in this recipe? Thanks
Nicola
Hi,
Can this recipe be frozen?
Thanks
Amy
Yes, they can ??
Jo Naughton
What is the dipping sauce?
Amy
It is greek yoghurt mixed with a little mayo and smoked paprika. My go to super quick dip!
Joni
Would you freeze after baking, or before?
Amy
Hi Joni, you could do either really. I'd freeze on a lined baking tray and once frozen I would then transfer to a container / bag.
Joni
Thanks! That’s the method I was thinking of using, just wasn’t sure if it was good to cook them beforehand or not.
Jenny
Do you think this recipe would work without the cheese? My little one has an issue with dairy.
Amy
Hi Jenny, they should hold together well but may lack a little in flavour without the cheese. You could maybe add some more herbs and /or spices to add flavour.
Helen
Just a suggestion for cheesy flavor you could try nutritional yeast.
Jacqui
Jenny, did you try these without the cheese? My 1 year old has an issue with dairy as well.
Orla
What did do you recommend