by 
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 This Recipe
- 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.
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.
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