With just 6 simple ingredients, 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 for the kids to eat. This Cauliflower Tots, which are a healthy take on the classic tater tot, are a toddler dinner or lunch option that I turn to regularly. And, I must admit, I love these so much for myself (especially when I’m pregnant!) that I often make a batch to have for my own lunches.
Ingredients in Cauliflower Tots
To ensure that the batter is easy to work with, I used cooked quinoa, cauliflower, an egg, some cheese, breadcrumbs, and a little flour. 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.
MY LATEST VIDEOSThese healthy ingredients combine to make 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!
How to Make Homemade Cauliflower Tots Step-by-Step
Here’s a look at the simple process involved in making these Cauliflower Tots.
- Preheat the oven and line a baking sheet with parchment paper.
- Let the cauliflower soften in boiling water for 5 minutes. Drain and pat dry with a towel.
- Place the ingredients into the bowl of a food processor.
- Grind into a uniform batter.
- Form into 1-tablespoon balls, form into tot shapes, and place onto the prepared baking sheet. If you’d like to have the outsides crispy, coat each ball in the remaining breadcrumbs. Otherwise, just place them onto the sheet.
- Bake! Serve warm with ketchup, if desired.
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!
Can I freeze these Cauliflower Tots?
Absolutely! Let them cool fully, then place into a zip top freezer bag and store in the freezer for up to 3 months. See the note at the bottom of the recipe for how to warm them from frozen to serve.
Tips for Making the Best Cauliflower Tots
- Cook your quinoa so it’s completely soft.
- Let the quinoa cool slightly, at least, before you add it to the food processor.
- 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 tots. If they’re all pretty close to the same size, they’ll cook evenly.
- Let them cool slightly before you serve them and break them into smaller pieces for younger toddlers and older babies as needed.
What should I serve these tots with?
Honestly, we sometimes just eat them as a stand along meal since they have a few food groups tucked inside, but they would also be a nice side dish for fish, chicken, or scrambled eggs. Or simply paired with fruit and milk!
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LET ME KNOW IF YOU MAKE THE RECIPE—I’D LOVE TO HEAR WHAT YOUR FAMILY THOUGHT OF IT!
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With quinoa, cauliflower, and cheese, these healthy little tots are a great finger food for kids. This recipe makes about 20 tots, which is 4-6 servings for toddlers—or 1-2 servings for adults.
Ingredients
- 1 cup cauliflower florets, chopped
- 1 cup quinoa, fully cooked and cooled
- 1/3 cup shredded mozzarella
- 1/4 cup Panko breadcrumbs, divided
- 2 tablespoons all purpose flour (or cup-for-cup gluten-free flour)
- 1 tablespoon shredded Parmesan
- 1 egg
- 1/4 teaspoon salt
- 1/4 teaspoon pizza seasoning or cumin, optional
Instructions
- Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper.
- Bring a kettle of pot of water to a boil. Place cauliflower into a heat-safe bowl and pour water over top. Let sit for 5 minutes. Drain and spread onto a clean kitchen towel. Pat dry well.
- Place the cauliflower, quinoa, cheeses, egg, 2 tablespoons breadcrumbs, flour, salt, and spices, if using, into the bowl of a food processor. Grind into a uniform batter.
- Form into 1-tablespoon balls, form into a tot shape, and place onto the prepared baking sheet. If you’d like to have the outsides crispy, coat each ball in the remaining breadcrumbs before placing on the baking sheet.
- Bake for 22-24 minutes. Serve warm with ketchup, if desired.
Notes
Storage: Store veggie nuggets for 3 days in the fridge. Reheat 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.
To make these Gluten-Free:
Use gluten-free panko breadcrumbs and a cup-for-cup gluten-free flour blend.
I loved the recipe but my toddler didn’t eat it. I will keep trying your recipes as I like how you hide the veggies in every bite! What is pizza seasoning ? Maybe if I had it he would have eaten it.
★★★★
Thanks for the feedback. There’s no way to predict what our kids will and won’t eat so maybe he’ll like they another day! Pizza seasoning is a spice mix often found in pizza sauce. It’s not magic so it’s possible he just didn’t want to try them when you offered them—nothing you did wrong. Toddlers have their own opinions!