Favorite Cauliflower Tots (2024)

With just 6 simple ingredients, including nutrient-packed quinoa, these Cauliflower Tots are a healthy homemade finger food the kids (and the parents) will enjoy. Bonus: They reheat from frozen beautifully!

Cauliflower Tots

I love to use wholesome ingredients and produce to make kid-friendly foods that are easy and fun to eat. These Cauliflower Tots, which are a homemade take on the classic tater tot and all of the frozen tots now available in most stores, are a toddler dinner or lunch option that I turn to regularly.

We love these tots alongside Baked Chicken Nuggets or Pan-Seared Chicken and a simple side of veggies, but they are also balanced with a mix of nutrients, so they’re a pretty great stand alone meal with some fruit.

The Cauliflower tots are delicious dipped into a favorite healthy sauce or condiment (like ketchup) and can also be reheated quickly for lunch.

And for kids who may not like the flavor of quinoa on its own, this can be a way to try it in a new form.

(You may also like Cauliflower Alfredo, Cauliflower Mac and Cheese, Hidden Veggie Mac and Cheese, and Zucchini Tots.

Ingredients You Need

The six ingredients combine to make Cauliflower Tots that are slightly crunchy on the outside, tender in the middle, and packed with fiber, protein, and subtle flavor that pairs really well with ketchup and Ranch!

• Fully cooked quinoa: This adds fiber, protein, and helps the tots be nice and tender on the inside.
• Cauliflower: You can use raw florets or riced cauliflower. You can also use frozen cauliflower florets if you prefer.
• Egg: This helps the batter hold together well, so we use a large egg here.
• Shredded cheese: Try cheddar, mozzarella, or an Italian blend for flavor and texture.
• Breadcrumbs: I usually use plain breadcrumbs, but you can use Italian-flavored if you like.
• Flour: All-purpose flour works well here to ensure that the tots are cooked through and a perfect texture on the inside.

TIP: Everything comes together in the food processor and you can cook the quinoa ahead of time so it’s ready to go when it’s time to make the tots.

Step-by-Step Instructions

Here’s a look at the simple process involved in making these Cauliflower Tots. Scroll down to see the full recipe at the bottom of this post.

1. Preheat the oven and line a baking sheet. Let the cauliflower soften in boiling water.
2. Drain and pat dry with a towel.
3. Place the ingredients into the bowl of afood processor.
4. Grind into a uniform batter.
5. Form into balls, form into tot shapes, optionally roll in additional breadcrumbs, and place onto the prepared baking sheet.
6. Bake! Serve warm with ketchup, if desired.

TIP: If you’re making these for toddlers who are 1, or older babies, I’d recommend leaving the crunchy coating off. For older kiddos, it’s a fun and satisfying texture though!

Frequently Asked Questions

How to Store

Store leftover tots for 3 days in the fridge in an airtight container. Reheat your fully cooked Cauliflower Tots in the microwave or for about 5 minutes in a 375 degree oven.

Or, let cool fully and store in a zip top freezer bag in the freezer for up to 3 months. To warm from frozen, place onto a parchment-lined baking sheet and bake for about 10 minutes at 375 degrees F.

Best Tips for Success

• Cook your quinoa so it’s completely soft and allow to cool before starting the recipe.
• You can cook the quinoa up to 3 days ahead and store it in the fridge in an airtight container.
• If you have any trouble with the batter sticking as you form the tots, pop it into the fridge for a few minutes. I never have had a major issue, even though the batter is fairly sticky, but that would help if needed.
• Use a measuring spoon to portion out the Cauliflower Tots. If they’re all pretty close to the same size, they’ll cook more evenly.
• Roll the tots in additional breadcrumbs for a slightly crispier outside.
• Gluten-free: Use gluten-free flour and gluten-free breadcrumbs.
• Let them cool slightly before you serve them and break them into smaller pieces for younger toddlers and older babies as needed.
• You could also cook cauliflower rice, which you can find pre-packaged from the grocery store.
• Try my Sweet Potato Tots for another yummy tot recipe.

Let me know if you make the recipe—I’d love to hear what your family thinks of it!

This post was first published October 2019.