Crispy Baked Cauliflower Tots
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Fiber
- Ketogenic
- Low-Carb
- Vegetarian
Why Diabetes Friendly?
Low in net carbs: Cauliflower, almond flour, and coconut flour help reduce carbohydrate load and minimize blood sugar spikes.
High in fibre: Flaxseed, coconut flour, and cauliflower all contribute to improved digestion and slower glucose absorption.
Protein-boosted: The addition of egg, cheese, and flax adds some satiating protein to help with blood sugar control.
Healthy fats: Almond flour, flaxseed, and optional cheese provide unsaturated fats that help promote insulin sensitivity.
Low glycemic ingredients: The recipe avoids refined flour and starches, using whole-food alternatives to maintain stable energy levels.
Equipment
- Steamer or microwave ((for riced cauliflower))
- Medium mixing bowl
- Baking tray
Ingredients
- cauliflower (riced, fresh or frozen, steamed and squeezed dry) 1 cup
- almond flour ½ cup
- coconut flour 2 tbsp
- flaxseed (ground ) 1 tbsp
- Parmesan (grated ) 2 tbsp
- nutritional yeast 1 tbsp
- garlic powder ½ tsp
- smoked paprika ¼ tsp
- green onion (finely minced onion) 1 tbsp
- salt ¼ tsp
- egg 1 large
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.
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.
FAQ
Can I use frozen riced cauliflower?
Yes, just be sure to steam and squeeze it dry before mixing to avoid soggy tots.Is there a substitute for almond flour?
You can try sunflower seed flour or oat flour (for non-keto) if you need a nut-free option.Can these be made dairy-free?
Absolutely. Just skip the cheese or replace it with a dairy-free version.What dipping sauces go well with these?
Try Greek yogurt dip, sugar-free ketchup, spicy mayo, or guacamole.Can I make these ahead of time?
Yes, shape them and refrigerate for up to 24 hours before baking, or freeze them for later use.Are these good for kids?
Definitely! They're bite-sized, flavourful, and a sneaky way to add veggies to their diet.Can I air-fry them instead of baking?
Yes, air-fry at 375°F (190°C) for about 12–15 minutes, flipping halfway through.
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