Cauliflower Tots Are The Perfect Low-Carb Side

You've tried cauliflower mashed potatoes and cauliflower rice, but how about cauliflower tater tots? This simple recipe combines cauliflower, onions, garlic and breadcrumbs for fluffy on the inside, crispy on the outside tots. Serve as an appetizer, side or afternoon snack with dipping sauce of choice.


  • 1 head of fresh cauliflower, chopped and steamed until soft
  • 2 cloves garlic, sautéed
  • 1/2 yellow onion, sautéed
  • 1/4 cup breadcrumbs
  • 1/4 cup egg whites
  • 2 teaspoons salt
  • 2 teaspoons pepper


    Preheat oven to 375°.

    Place the egg whites in a food processor and blend until they are fluffy and showing stiff peaks. Add the steamed cauliflower, onions and garlic, and breadcrumbs to the food processor and continue to blend until all the ingredients are well incorporated with each other.

    Line a baking tray with parchment paper. Use a metal table spoon to scoop out small portions of the cauliflower mix and place each scoop on the tray, making sure there is at least an inch of space in between each scoop. Use your fingers to form rectangular shapes with the small scoops of cauliflower mix that are on the tray, do not worry if it is not very thick or pliable, they will harden in the oven and during the cooling process.

    When all the tots are formed, place in the pre-heated oven and bake for approximately 15-20 minutes, until the tots are solid.

    When all the tots are cooked through, remove from oven and allow to them cool for at least 5 minutes before serving. Repeat the process until all the cauliflower mix is used.

    Serve with your favorite dipping sauce.
  • Published 11/04/2016
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