Gluten-Free Cauliflower Tots

Craving a healthier twist on a comfort food classic? These Gluten-Free Cauliflower Tots are a game-changer! Packed with perfectly steamed and riced cauliflower, gooey cheddar, and a touch of Parmesan, these golden, bite-sized morsels are a delicious way to sneak in extra veggies. Flavored with garlic, onion powder, and freshly chopped parsley, they're baked—not fried—for a crispy, guilt-free indulgence. With gluten-free breadcrumbs holding everything together, they're perfect for those avoiding wheat without compromising on crunch or flavor. Quick and easy to prepare in just under 45 minutes, this recipe is ideal as a snack, side dish, or party appetizer. Serve warm with your favorite dipping sauce for an irresistible treat everyone will love!

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 medium head Cauliflower florets
• 2 large Eggs
• 1 cup Gluten-free breadcrumbs
• 1 cup Shredded cheddar cheese
• 0.25 cup Parmesan cheese, grated
• 0.5 teaspoon Garlic powder
• 0.5 teaspoon Onion powder
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh parsley, chopped
• 0 Olive oil spray

Directions

Step 1

Preheat oven to 400°F (200°C).

Step 2

Line a baking sheet with parchment paper or a silicone mat.

Step 3

Cut the cauliflower into small florets and steam them until tender, about 5 minutes.

Step 4

Drain the cauliflower well and pat dry with paper towels to remove excess moisture.

Step 5

In a food processor, pulse the cauliflower until it resembles rice grains.

Step 6

Transfer the cauliflower rice to a mixing bowl.

Step 7

Add the eggs, gluten-free breadcrumbs, cheddar cheese, Parmesan cheese, garlic powder, onion powder, salt, black pepper, and chopped parsley.

Step 8

Mix everything together until well combined.

Step 9

With your hands, shape the mixture into small tater-tot sized cylinders and place them on the prepared baking sheet.

Step 10

Lightly spray the tops of the tots with olive oil spray.

Step 11

Bake in the preheated oven for 20 to 25 minutes or until golden brown and crispy, flipping halfway through the cooking time.

Step 12

Remove from the oven and let cool slightly on a wire rack before serving.

Step 13

Serve warm and enjoy your gluten-free cauliflower tots!

Nutrition Facts

Serving size	1087.1 grams (1087.1g)

Amount per serving	% Daily Value*
Calories	1713

Total Fat 64.70g	83%
Saturated Fat 31.50g	158%
Polyunsaturated Fat NaNg
Cholesterol 513mg	171%
Sodium 4335mg	188%
Total Carbohydrate 213.70g	78%
Dietary Fiber 20.70g	74%
Total Sugars 19.90g
Protein 76.90g	154%

Vitamin D 82IU	410%
Calcium 1402mg	108%
Iron 9mg	50%
Potassium 2194mg	47%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.4%

Protein: 17.6%

Carbs: 49.0%