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.
Table of Contents
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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.
- Preheat the oven and line a baking sheet. Let the cauliflower soften in boiling water.
- Drain and pat dry with a towel.
- Place the ingredients into the bowl of a food processor.
- Grind into a uniform batter.
- Form into balls, form into tot shapes, optionally roll in additional breadcrumbs, and place onto the prepared baking sheet.
- 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
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.
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!
This recipe is packed with whole grains from the quinoa, veggies from the cauliflower and protein and healthy fats from the cheese and egg. They’re also baked, which adds to their ease and nutrition profile.
You can try ketchup, Ranch, Cucumber Sauce, Ranch, or any other dip or sauce your family likes.
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.
Related Recipes
Let me know if you make the recipe—I’d love to hear what your family thinks of it!
Homemade Cauliflower Tots
Ingredients
- 1 cup cauliflower florets (chopped)
- 1 cup fully cooked quinoa (slightly cooled)
- ⅓ cup shredded mozzarella
- ⅓ cup seasoned breadcrumbs (divided; regular or Panko style)
- 2 tablespoons all purpose flour
- 2 tablespoons shredded or grated Parmesan
- 1 egg
- ¼ teaspoon salt
- ¼ 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.
- (Or, to cook the quinoa and cauliflower together: Add ½ cup rinsed raw quinoa and 1 cup cauliflower florets into a small pot with 2½ cups water. Simmer until everything is soft and the water is absorbed. Turn off the heat, cover, and let sit for 5 minutes. Uncover and let cool slightly and proceed with the recipe.)
- 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 before placing on the baking sheet. (If the batter is too sticky to form into tots, add a little more breadcrumbs or flour.)
- Bake for 22-24 minutes or until lightly golden brown. Serve warm with ketchup, if desired. (Or cook in the Air Fryer for 12 minutes at 375 degrees.)
Equipment
Video
Notes
- Storage: Store for 3 days in the fridge in an airtight container.
- 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.
- Gluten-Free: Use gluten-free panko breadcrumbs and a cup-for-cup gluten-free flour blend.
- Egg-free: Try an egg replacement like the one from Just Egg.
- Air Fryer: Air fry at 375 F for 10-12 minutes.
- Cook your quinoa according to package directions 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 tots. If they’re all pretty close to the same size, they’ll cook evenly.
- Roll the tots in additional breadcrumbs for a slightly crispier outside.
- Let them cool slightly before you serve them and break them into smaller pieces for younger toddlers and older babies as needed.
Nutrition
This post was first published October 2019.
Delicious, my two year old had no complaints. I’m happy. I’m going to make more for myself next time. I used cheddar instead of mozzarella and for the seasoning (oregano, dry minced onion, garlic powder, thyme, and basil). Came out so good. Thank you for creating all these recipes for kids, it helps to take stress off busy moms.
Ended up being about a quarter of cauliflower for 1 serving of these. They came out great! through truth be told I doubled the recipe and mine were more like pancakes lol. But they came out pretty good! My husband pairs them with garlic dip and I pair them with ketchup! My 1 year old says “mmmm!” every time she at them.
Amy this recipe is fantastic! Both my 3.5 year old and my 6 month old gobble them up 🙂 They are so tasty and I really appreciate the nutritional quinoa that’s in them. For any bubba’s (or parents) that are adverse to quinoa, you can’t detect it at all. It just adds depth of flavour and is a great texture. Thanks for such a winner of a recipe that is easy and delicious.
I’m so glad to hear that!
I used frozen riced cauliflower because I forgot cauliflower at the grocery store. Mine turned out super runny. I’m assuming because I wasn’t able to get all the moisture out of the riced cauliflower and quinoa. I added more breadcrumbs and flour but still remained the consistency of pancake batter. Any other suggestions?
I ended up baking it in a cake pan and served it almost like a “corn bread”.
I’m always looking for food to take on the go with limited mess. This delivered! FYI—I subbed in a medium grain bulgur for the quinoa and it worked great.
Awesome!
Hi is there something I could add to make it more rollable? I doubled the recipe and it is very liquidy and I’m not able to roll at all.
More breadcrumbs would be the easiest option I think.
Very bland, recipe works but I tasted it and it doesn’t taste of anything and little one didn’t like it plain or with a tomato and oregano sauce
Love your recipes! Was in the process of making it and I think you have a typo with the breadcrumbs in the content list and then lower when you talk about mixing the items in together. One spot says 1/4 and one spot says 2 tablespoons
Hi! The ingredient list says 1/4 cup divided, so you use 2 tablespoons (or half the total) in the mixture and the you use the rest of the them to roll the tots in. Sorry that was confusing!
Any replacement for quinoa? Couscous or rice or lentils?
Fully cooked rice should work!
I made Mine with Couscous and the consistency came out more like pancakes. Still yummy though.
Is this possible to make with frozen riced cauliflower if it is thawed/drained first?
I haven’t tried it, but I would think so. Maybe just be sure that it’s pretty dry before you start.
Looks like a great recipe. Can you please confirm if the amount of Quinoa is 1 cup of cooked vs I cup of raw quinoa then cooked? I used I cup of raw quinoa then cooked it and it seemed like a lot. The batter also seemed very gooey and hard to form tot shapes despite placing in fridge for a bit.
It should be 1 cup cooked and cooled quinoa as stated in the recipe. It should hold together better with less of the quinoa!
Will these work without cheese?
I haven’t found a good way to make them dairy-free yet but let me know if you try!
Maybe try daiya cheese?
Is there a way to make these without egg?
Maybe try a flax egg or egg replacer?
I haven’t been able to get my toddler to eat cauliflower yet but he devoured these! I didn’t use the pizza seasoning. Thanks for a great idea for adding a new veggie in!
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!