Crispy Baked Cauliflower Tots
These Crispy Cauliflower Tots are a low-carb, veggie-packed snack that’s perfect for dipping and sharing. With only whole-food ingredients, they’re diabetes-friendly, gluten-free, and high-fibre for delicious snacking.
Servings: 2
Calories: 300.6kcal
Ingredients
- 1 cup cauliflower riced, fresh or frozen, steamed and squeezed dry
- ½ cup almond flour
- 2 tbsp coconut flour
- 1 tbsp flaxseed ground
- 2 tbsp Parmesan grated
- 1 tbsp nutritional yeast
- ½ tsp garlic powder
- ¼ tsp smoked paprika
- 1 tbsp green onion finely minced onion
- ¼ tsp salt
- 1 large egg
Equipment
- Steamer or microwave (for riced cauliflower)
- Medium mixing bowl
- Baking tray
Instructions
- Steam your riced cauliflower (if not already cooked), then let it cool slightly. Place in a clean kitchen towel or cheesecloth and squeeze out as much moisture as possible. It should feel dry and crumbly—this is key for crisp tots.1 cup cauliflower
- In a medium bowl, combine the cauliflower, almond flour, coconut flour, ground flaxseed, Parmesan cheese, nutritional yeast, garlic powder, smoked paprika, minced green onion, and salt. Stir to mix evenly. Add the egg and stir until a sticky dough forms.½ cup almond flour, 2 tbsp coconut flour, 1 tbsp flaxseed, 2 tbsp Parmesan, 1 tbsp nutritional yeast, ½ tsp garlic powder, ¼ tsp smoked paprika, 1 tbsp green onion, ¼ tsp salt, 1 large egg
- If the mixture feels very soft or wet, let it sit for 5–10 minutes—this gives the coconut flour and flax time to absorb moisture.
- Scoop about 1 tablespoon of the mixture at a time and roll it between your hands into small oval shapes. If it sticks to your hands, lightly wet them with water or oil.
- Place the tots on a parchment-lined plate or tray and refrigerate for 15–20 minutes to help them hold their shape better when baking.
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper and arrange the tots in a single layer, spaced apart. Lightly spray or brush with oil.
- Bake for 25–30 minutes, flipping halfway through. For extra crispness, broil on high for the last 1–2 minutes.
- Let them sit for a few minutes after baking to firm up more. Serve warm with your favourite dipping sauce.
Cooking Tips
- Dry the cauliflower thoroughly: Excess moisture will prevent the tots from crisping—squeeze well until it feels crumbly.
- Let the mixture rest: Coconut flour and flaxseed need time to absorb moisture and help the dough bind better.
- Use chilled dough: Refrigerating before baking firms up the mixture and helps the tots hold their shape.
- Flip halfway through baking: This ensures even crisping and browning on both sides.
- Finish under the broiler: For that extra golden crisp, broil for 1–2 minutes at the end.
- Make it dairy-free: Omit cheese or use vegan alternatives to fit your dietary needs.
- Use a mini ice cream scoop: This helps form evenly sized tots quickly and cleanly.
Nutrition
Nutrition Facts
Crispy Baked Cauliflower Tots
Serving Size
7 tots
Amount per Serving
Calories
300.6
% Daily Value*
Fat
21
g
32
%
Saturated Fat
3.8
g
24
%
Trans Fat
0.01
g
Cholesterol
96.4
mg
32
%
Sodium
438.7
mg
19
%
Potassium
327.2
mg
9
%
Carbohydrates
16.6
g
6
%
Fiber
9
g
38
%
Sugar
2.8
g
3
%
Protein
15.8
g
32
%
Vitamin C
24.7
mg
30
%
Vitamin D
0.5
µg
3
%
Calcium
159.3
mg
16
%
Iron
2.6
mg
14
%
Magnesium
33.9
mg
8
%
Zinc
0.9
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.