Go Back
+ servings
Child Holding a Cauliflower Tot Dipped in Lemon Yogurt

Cauliflower Tots

A great finger food for kids. Packed with four different vegetables.
Course Side Dish, Snack
Cuisine Western
Keyword Cauliflower Tots
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 33 tots
Calories 30kcal


  • Food Processor


  • 550g (1 small head) Cauliflower ,cut into cauliflower florets
  • 220g (2 small) Carrots ,chopped roughly into 1½-2cm (½-1inch) pieces
  • 1/2 Red Bell Pepper (capsicum) ,finely chopped
  • 2 Spring onions (salad / green onion) ,finely chopped
  • 2 tbsp Flat Leaf parsley ,finely chopped
  • 75g / ¾ Cup Cheddar Cheese ,grated
  • 20g / ¼ Cup Parmesan Cheese
  • 2 Eggs ,beaten
  • 60g / 1 Cup Panko Breadcrumbs


  • 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. 



Nutritional information is a ROUGH guide only, calculated using an online nutrition calculator. Results are for 1 tot when the mixture makes 33. 


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