Baked Cauliflower Tots

Prep Time: 10m Cook Time: 20m Total Time: 30m

Baked Cauliflower Tots
Photo of Patti Cook, RN, BSN, Diabetes Education

Recommended by Patti Cook, RN, BSN, Diabetes Education

Courtesy of USDA MyPlate

The cheesy flavor makes this riced cauliflower feel very indulgent.


  • 2 cups grated or finely chopped cauliflower rice (about half a medium head)
  • 1 egg
  • 3 tbsp. flour
  • 1/4 cup grated cheddar cheese
  • 1/4 tsp. salt


  1. Preheat oven to 400°F.
  2. Lightly grease a baking sheet.
  3. In a medium bowl, combine all ingredients and mix well.
  4. Press mixture together to make about 15 small balls or logs and put them on the baking sheet with space between each one.
  5. Bake for 20 minutes or until cooked through. For extra crispy tots, broil for an extra 2 minutes. Watch closely to avoid burning.

Nutrition per serving

  • Calories: 107
  • Fat: 5g
  • Saturated Fat: 3g
  • Cholesterol: 72mg
  • Sodium: 296mg
  • Carbohydrates: 9g
  • Fiber: 2g
  • Sugar: 1g
  • Protein: 7g

Makes 3 servings

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